50 Running Resources on Speed, Strength and Nutrition

 

Sure, some of us are born to run, but for everyone else, let’s face the facts: Running is hard. It’s tedious. And some days, it feels like we’re at a complete standstill while the rest of the world is logging negative splits. 

While there may be no such thing as a “perfect” race, there are ways to set yourself up for success — from technique to cross-training — and yes, find fun on the run again. Whether you’ve completed 100 marathons or have your sights set on one (someday), these resources can help get you hit the ground running this fall. Start with strength, speed work or race day strategy — the choice is yours.   

Speed won’t develop overnight. But committing one or two days per week to intervals, fartleks and other running drills, will help get you closer to your goals. Are you changing up the pace as much as you should? And is your form as efficient as it could be? Get the tips you need, plus other insights to start shaving minutes (maybe even an hour!) off your previous PRs.

A Runner’s Guide to Speedwork

5 Expert Tips to Master Proper Running Form

How to Run More Efficiently (Read: Faster!)

5 Running Tweaks That Took an Hour Off My Marathon Time

Run Faster With This Mobility Warm-Up 

To go the long haul, runners can’t just rely on endurance and technique. When fatigue sets in, form will often break down — and without a strong foundation, injuries are inevitable. Strength training for runners will mean honing in on the glutes, hips and core — and addressing any muscle imbalances that may already exist. It’s not supposed to be easy, but it’s always worth it. 

Why Runners Need to Strength Train

6 Core Exercises to Make You a Stronger, Faster Runner 

The 7 Best Strength Exercises You’re Not Doing

5 Ways to Test for Muscle Imbalances and Avoid Injury

The 8 Biggest Myths About Weightlifting — Debunked

While running free of unnecessary gear and gadgets can be, well, freeing, having the right essentials can make the task at hand far more productive. Find out which shoes, GPS watches and weatherproof gear you’ll want to strap on this season — and what to leave behind.  

The Best New GPS Watches for Fitness Tracking

Running Gear You’ll Need to Get Through the Cold

The 25 Best Shoes for Every Workout

The Best Sports Bras for Every Activity 

It’s your peak mileage week, and you’re about ready to give up. Don’t throw in the towel just yet! It’s possible your training plan could use some adjustment, or, maybe it’s time to step away from the pavement and vary up your workouts. When all else fails, there’s nothing wrong with some extra motivation (or distractions) on those long runs. A running buddy can be just the trick, or try a podcast that’ll work your brain — in addition to your legs!

Hit a Running Plateau? Get Past It With These Tips

Why the 10 Percent Rule Doesn’t Always Work

6 Tips to Make Running in the Cold Suck Less

8 Awesome Podcasts to Get You Through a Long Run

The weather’s crappy; everything hurts; there are a million-and-one things on your to-do list that sound more appealing than hill repeats. When the going gets tough, it can help to remember there are incredible athletes overcoming the odds each and every day. That’ll put those sprints in perspective! Whether you turn to accomplished athletes, friendly running bloggers, or motivational music from Meb, inspiration can come from all around us, and sometime from within.  

The 20 Most Inspiring Runners in the U.S.

Hate Running? 25 Ways to Learn to Love It 

Run Like a Pro With Meb Keflezighi’s Workout Playlist

10 Lessons Learned While Running 100 Marathons

There’s no denying that running can take a major toll on the body. As much as you may want to kick those feet up after a hard-fought 10K, there’s still a little more work to be done. A cool-down walk or jog, foam rolling and active stretching are all essential in aiding the recovery process and getting you back on the track, treadmill or pavement, STAT. Is your post-workout routine what it should be?  

Lower-Body Foam Rolling Routine [VIDEO]

7 New Recovery Tools You’ll Love to Hate

The Truth About Lactic Acid

Are You Foam Rolling All Wrong?

So maybe you won’t get around to all these races, but there’s no harm in trying! From mud runs to charity events to marathons on every corner of the globe, there’s truly something for everyone (even if it just starts out as a “someday” pin on your Pinterest board). If there’s a will, there’s a way!

The 50 Best Half-Marathons in the U.S.

The 30 Best Marathons in the Entire World

The 15 Best Fall Marathons in the U.S.

The 13 Most Epic Mud Runs

10 Spring Races That Give Back

The 15 Best Spring Marathons in the U.S. 

If nutrition isn’t a part of your training game, it’s time to change that. A balanced diet, and understanding how and when to fuel can be the difference between hitting a wall or setting a new personal best. The “runger” is real, but it can be tamed.

The 10 Nutrients Athletes Need Most 

Should You Eat Before a Workout?

How to Tame Your Runger

The Beginner’s Guide to Clean Eating

How to Choose the Best Protein Powder for You 

Seamless will only get you so far. Maybe you’re not an ace in the kitchen, but that doesn’t mean you can’t whip up a few runner-friendly sports drinks, energy bars and protein shakes to help nourish and fuel you to go the distance.  

9 Homemade Sports Drink Recipes

13 Quick and Easy Protein Shake Recipes 

9 Healthy DIY Energy Bar Recipes 

9 Delicious Homemade Protein Bar Recipes

Training for a big race can be all encompassing, and sometimes the things that matter most can take a back seat. So how do you balance the anxiety and so-called runner “crazies” with…everyday life? This one’s not easy: You’ll need to dig deep before toeing the line.    

Is Marathon Training Hurting Your Relationship?

7 Common Fears of Runners (and How to Get Past Them) 

Is Your Race Training Giving You Anxiety?

When It’s OK to Drop Out of a Race

The prep work is done and it’s just you and the starting gun. Or is it? Between the crowds, the elements, and the course’s many unknowns, there’s a whole lot to factor in (and even more you’ll need to just roll with) on race day. These tips will help get you ready for anything. We wouldn’t have it any other way!

13 Race Day Tips for Newbie Runners

A Runner’s Guide to Hydration (And How Not to Overdo It)

How to Run Your Best Night Race

Carbo Loading for Runners: How to Prep for Race Day

How to Taper for Your Best Marathon Yet

Which running tips, tricks and training tools have helped make you a better competitor? Share your comments below, and we’ll see you at the finish line! 

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Live to Fail: A New Strength Training Program from DailyBurn

What do you think of when you hear strength training? Huge guys and bulky girls doing bicep curls, with six-packs you could never get? Meatheads hoisting heavy weights, clanking barbells and plates you don’t know how — or want — to use? If you’ve always pictured having a fit, strong physique but don’t know which program will get you there, DailyBurn’s new Live to Fail (LTF) may be the answer. All you need are two sets of dumbbells and a box — no gym membership or pricey personal training sessions necessary. Skeptical you won’t see results? DailyBurn trainer, Ben Booker, may just convince you otherwise.

Ben Booker wasn’t born with a six-pack. Fitness was always a part of his life, having been a basketball, football and track athlete in high school, but so was alcohol. It was an endless cycle for him — four months of training, followed by three months of drinking. And in his senior year of high school, everything changed. After a night out drinking, Ben got into a near-deadly car accident, leaving his back broken in two places. He was charged with a DUI and had his license suspended, at which point he turned to weight training.

“When I started rehab, I lifted weights to try to get back in shape,” says Ben. “I used a hypertrophy program, targeting specific muscles with a designated rep range and minimal rest, which breaks down the muscle tissue so that it grows as it repairs itself.” Ben stuck with this program long enough that his body began changing. “People started coming up to me saying ‘Hey, what are you doing because it’s working.’” Ben freely shared what knowledge he had and realized how much he enjoyed helping others with fitness.

Though it took a little more time, Ben also took control of his drinking. For years, he wasn’t able to step out of the comfort zone of the life he knew. But when he finally asked for help in 2006, the small-town Illinois-native was able to rebuild himself and find his true potential.

Photo: DailyBurn

“If you think you have it all figured out, you don’t,” says Ben. “You have to be humble, which by definition means being able to remain teachable. My biggest gains in life have come from my most humble moments, when I’ve been on my knees, asking for help, not knowing where I was headed. It’s not until we cross that line that we can experience who we really are.” Hitting that point of failure and being able to grow from it became the seed for Live to Fail, the workout program he went on to develop with DailyBurn.

So what does failure mean in the context of fitness? Think of it as failure to maintain pace or to be able to stay with a specific weight for a  prescribed rep range. We aren’t talking about a one-rep max failure. It is about safely overloading the targeted muscle, within that rep range, for a designated result, also known as hypertrophy and definition through maximum calorie burn by keeping your heart rate high. After all, the concept of building muscle is the process of breaking it down (failure of muscle strength), to rebuild it stronger to handle the load.

With those fundamentals at its core, LTF is a strength training program for men and women who truly want to change their bodies. If you dread spending hours at the gym on the treadmill or elliptical to get in shape, these workouts will change your mind about fitness. Each 35- to 55-minute session requires only two sets of dumbbells and a plyo box. Not sure how to even begin choosing your dumbbell weight? Ben talks you through a test to determine the correct weight for you.

Photo: DailyBurn

During the first six weeks, you’ll do a video a day with exercises that target a specific muscle group, with four sets of 10 to 12 reps, and minimal rest. The second six weeks ups the intensity with higher reps and some supersets. Ben and the LTF team will be there to help you maintain proper form and guide you to failure on moves you might not be familiar with. “Failure comes in many forms and is different for everyone,” says Ben. “That’s what I love about this program. It’s for people who have never stepped foot in a weight room before — as well as gym rats who lift on the regular. As long as you show up every day, we’ll help you get the results you want.”

As with all fitness programs, nutrition plays an important role. LTF provides users with a full nutrition plan, complete with a formula to calculate the amount of protein, fat and carbs you’re allotted daily to hit your macronutrient goals. Nervous you’re not cut out for “dieting?” This is no starvation diet — the plan is designed to deliver the quality nutrients your body needs during periods of high-intensity training. LTF lays out meal plans and lists of foods that complement the workout program, helping to keep you full, energized and in the best position possible to make strength gains.

“It can be a lot to start a new fitness and nutrition plan at the same time,” says Ben. But you can’t out train a bad diet. Just ask Josh Christensen, who lost 30 pounds, while gaining significant muscle definition after completing the LTF program. “You have to be all in or it won’t work,” he says. “I know because I’ve tried other programs without the nutrition and nothing happened. Once I educated myself and learned what to eat, the changes started coming.” Within a few weeks of starting LTF, Josh noticed strength gains and that he was losing fat. The nutrition and fitness components of LTF are designed to work together in order to get optimal results.

Nutrition also includes supplements — but don’t let that word scare you. These products get their name from being able to “supplement” for the calories, protein, vitamins and nutrients that you should be getting but aren’t able to through food. “I believe in these supplements and use them every day,” says Ben. In order to get optimal results from LTF, here’s what the program suggests:

Pre: Taken 30-45 minutes before workout; gets you focused and energized to maximize workoutPost: Taken immediately after workout; includes many beneficial nutrients like BCAAs, glutamine and vitamin C to keep you from getting sore and help start the recovery process (for more info on pre and post-workout supplements, click here)Creatine: Taken before workout; a highly recommended product if you want to gain muscle and size (women can take, but in smaller doses — Pre already has the recommended amount for women in it)Fuel-6: Vegan, dairy-free, soy-free and gluten-free protein powder taken post-workout or anytime during the day in the form of protein shakes; helps get you more protein if you’re not able to get enough through whole foodsMultivitamin: Taken in the morning with a meal; helps you get the vitamins and nutrients your body needs daily, such as Omega-3 fish oil

There’s no shortage of programs promising to get you ripped — fast. You may know firsthand that many, if not most, fall flat. That’s why LTF sticks with you for 12 tough but transformative weeks — providing you with workouts, nutritional advice, and the motivation you need to keep you on track. If you show up and put in the work, the results will follow — muscular arms, washboard abs and well-defined legs, chest and back. And for ladies, this program will build strength and definition all over — without adding bulk. But the physical transformation is just the beginning: Commitment to your fitness will help you think clearer, sleep better, focus more at work, and have more confidence.

“I believe there are four big aspects in life: mental, emotional, physical and spiritual,” says Ben. “When you push yourself physically, it can help you mentally and emotionally. Finding that clarity and balance that can come through physical fitness, by pushing your body to failure and then moving past it, that’s how we become stronger. And that’s what LTF is all about.”

If you’re looking for a strength training program that will change you, try DailyBurn’s Live to Fail program here, free for 30 days.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. Neither these products, nor the statements herein, have been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease or condition.

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6 Squat Variations for Total-Body Strength

Love them or love to hate them, squats are one of the best exercises for increasing strength and size, while simultaneously burning fat. It’s no wonder they’re often referred to as the king of all strength training exercises. Still, some gym-goers opt out of squats in favor of more glamorous moves like the bench press and bicep curl. No more! Friends don’t let friends skip leg day. And since we’re all friends here, we’ve done our part by compiling a list of six squat variations for every fitness level. All you have to do is keep calm, and squat on.

Want to run faster, jump higher and pack on some muscle? Well then it’s time to get low. Because squats engage almost every muscle from head to toe, there’s a huge hormonal response and massive impact on the central nervous system. This creates an anabolic environment, making the muscles all over the body poised for growth, says Dr. Jeff Volek, strength coach and associate professor of Kinesiology at the University of Connecticut.

As for how low you should go, it’s been said that squats can be dangerous, especially deep squats. But when it comes to performing the complex movement — assuming you’re injury-free and using proper form (see below) — rock bottom is the way to go. Research shows that the depth of a squat does not actually increase stress on the knees. In fact, a separate study actually suggests that the deep squat might help to improve knee stability. It’s also true that going lower with a lighter weight boosts strength better than loading up on weight to perform a partial squat. Keep in mind, all this “how low can you go” talk assumes you’re able to nail the basics.

Sloppy squats don’t belong in any exercise routine. So rookie squatters should begin with the bodyweight variation.

The Bodyweight Squat
How to: Begin with feet at hip or shoulder width (the exact position will depend on flexibility). Now, roll the shoulders back and down while squeezing the shoulder blades together. Keeping the core engaged and the chest high, add a slight bend in the knees. Hand placement is a personal preference, they can go behind the head, on the hips, crossed in front of the chest, or extended in front of the body (a). Next, sit back into your heels sending your hips and butt back and down, keeping the knees from extending over the toes (b). While the butt sinks your chest and shoulders remain tall. At the bottom of the squat, press through your heels, exhale, and return to the standing position (c).

Remember, practice makes perfect. Be sure to master the bodyweight squat before adding weight or performing more challenging exercise variations. If getting low is difficult, it’s likely there are some mobility issues standing between you and the squat. Implementing a dynamic warm-up and mobility techniques like foam rolling will improve these deficiencies. After the bodyweight movement becomes second nature, it’s time to up the ante by adding weights and taking on more challenging variations.

RELATED: Are You Foam Rolling All Wrong? 

When it’s time to step up your squat game, there are lots of ways to make that happen. Start by using this exercise list as a guide to getting lower and moving more weight. Keep in mind, these variations aren’t meant to be completed in one workout. Think of it as a checklist. Start at the top of the list and master each move, over time, before progressing to the next.

1. Isolated Squat Hold
It’s time to get nice and comfortable in the squatted position. The reason: Lowering into a squat and staying there helps improve stability and strength while preventing injury.
How to: The set-up and lowering part of this move is just like the bodyweight squat, but things start to change once we reach the bottom. Instead of standing back up, sink into that squat and hold it (a). Keep all of the weight in your heels, while driving the knees and hips open (b). Be sure to maintain and upright body position with your chest up, shoulders back and down, and core engaged. Sets: 4, Reps: 5 pausing 30 seconds at the bottom of each rep. 

Photo: Alex Orlov

2. Jump Squat
Ready to get explosive? A training program that includes plyometric exercises like the jump squat has been shown to be more effective at increasing strength than programs that rely on weight training alone.
How to: Kick things off in the basic bodyweight squat position (notice a trend here?) and execute the first part of the squat, until we bottom out (a). With your hips back and butt down, notice your hamstrings and glutes will tighten and activate. Release that tension by driving your hips forward and your arms up towards the sky, while jumping off of the ground (b). Return to the ground softly and sink right back into the squat before heading into the next repetition (c). Sets: 4, Reps: 12.

RELATED: 15-Minute Plyometrics Workout for Cardio and Strength 

3. Goblet Squat
Now we’ll add weight to the squat position. The goblet squat is a surefire way to make strength go up and the depth of the squat go down. That’s because it targets all of the muscles in the lower body, while improving squat mechanics, without the added burden of a barbell.
How to: Grab a dumbbell, kettlebell, medicine ball or sandbell before preparing to squat. Grasp the weight and hold it at chest height (a). Next, set your feet shoulder-width apart and engage the upper body. Keep that weight close to your chest while squatting down. At the bottom of the squat the position should resemble the isolate squat hold (b). Return to standing by driving through the heels, before squeezing the hamstrings, glutes and core (c). Avoid thrusting your hips forward by slamming your knees to straighten your legs to stand up. Sets: 4, Reps: 12.

4. Back Squat
This is where things can get interesting. The squatting movement remains the same, but now you have to contend with a barbell resting on your back. You’ll also need a squat rack or power rack for this move. It allows for easy access getting under and out from under the bar. Plus, it has safety bars that will catch you if get stuck while squatting.
How to: To start, adjust the height of the bar so it’s just below shoulder height. Grip the bar wider than shoulder-width and step under the bar so the weight is resting on your upper back (a). Set up in the same squat position you’ve been using to complete each move so far, making sure to sit back and down while keep the chest upright (b). Once you’ve hit rock bottom exhale, press through your heels, squeeze your elbows towards your body and return to standing (c). Sets: 4, Reps: 10.

5. Front Squat
Instead of placing the bar on the upper back, the front squat has you place the bar across your collarbone in front of your body. Like the back squat, getting comfortable with the placement of the bar might take some time, but will become second nature if you stick with it.
How to: Setting up in the squat rack, grip the bar with hands at shoulder width and pull your chest to the bar. Drive your elbows up while pulling the bar onto your collarbone. Note: Instead of trying to hold the bar with against your body, let it rest on you to support the weight (a). Once you’re set up, lower into a squat keeping your core and upper body engaged, while driving your elbows high (b). Press through the heels, exhale, and drive the elbows up to complete the move (c). Sets: 4, Reps: 10.

6. Overhead Squat
Before you go overhead with the squat, promise us you’ve invested time in learning and practicing the other variations that have led you here. Unless you’re hitting the other moves with mastery, the overhead squat could do more harm than good. But, if you’ve worked your way up to this movement, you’re in for one heck of a total-body exercise.
How to: Grip the bar with hands wider than shoulder width and press the bar overhead. The width of your grip will have the bar six to eight inches overhead with arms extended. For this move your feet can be slightly wider than the hip-width distance used for the other squat movements. However, the execution of the squat remains intact (a). While pressing through the bar, begin sitting back and down into the squat (b). Continue driving your arms up while stabilizing your body at the bottom of the squat (c). In the squatted position, drive the hips forward and knees open keeping the upper body tall and core engage while returning to standing (d). Sets: 4, Reps: 10.

Tell us: Which was the toughest squat variation for you master? What do you look forward to — or dread most — on leg day?

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Strength Training May Help Keep You Young, Study Shows

Spending time pumping weights in the gym and sipping on protein shakes may pay off in a big way as you age.

A new review of studies in the journal Age and Ageing pinpoints building muscle and eating lots of protein as the best ways to fend off sarcopenia — a syndrome that causes people to lose muscle mass and strength in their later years. The review compiled 13-years worth of published research on sarcopenia interventions in adults 50 and older, to help scientists get a better grasp on how to prevent and treat the disease.

On average, adults begin losing eight percent of their muscle per decade starting at age 40.

Think sarcopenia couldn’t happen to you? It isn’t a rare condition: One in three people over age 50 suffers from it. And on average, adults begin losing eight percent of their muscle per decade starting at age 40, according to researchers.

“The sneaky part of this syndrome is that you really don’t notice it until it comes to a point where you’re so functionally impaired that it’s hard for you to get out of your chair, or you slip and fall,” says study author Jeffrey Stout, PhD, a professor in the department of educational and human sciences at the University of Central Florida. “…It’s like with adult-onset obesity. We often don’t think we’re getting overweight until we look in the mirror and go, ‘Oh my god, what happened.’” 

The good news is that researchers found two simple things — getting stronger and increasing your protein intake — can improve your quality of life for decades to come.

RELATED: 5 Beginner-Friendly CrossFit Workouts

“Resistance exercise is the single best stimulator for maintaining muscle function, strength and size, whether you’re a young athlete, a pro athlete or an 80-year-old woman,” Stout says. By contracting your muscles, weight lifting signals to your body that the muscles need to recover and then rebuild to be bigger and stronger, to be prepared for future stressors.

Another key factor for a long, healthy life: Keeping up your protein consumption. As people age, they often develop digestive issues that make it difficult to consume enough protein from sources rich in it like meat. But turning to protein powders, or other supplements, can help, according to Stout.

RELATED: 13 Dessert-Inspired Protein Shake Recipes

“There are studies looking at protein intake [in relation to] rate of muscle loss, and if you’re getting adequate protein in your diet, the rate at which you lose muscle is much smaller,” Stout says.

Stout acknowledges that it’s difficult to get people into the gym to lift weights, especially if they’ve never done it before. But he recommends working with a trainer or program, and starting with simple body weight exercises before moving on to dumbbells or performing multi-joint moves, such as deadlifts. Multi-joint moves will not only improve muscle mass, but can help strengthen the skeleton, which also gets less dense with age, according to Stout.

By adopting a weight lifting routine and protein-filled diet early in life, Stout says a person’s decline in muscle and strength will be much less pronounced as they age.  

“A recent study shows muscle mass is the single best predictor of mortality — the more muscle mass you have, the better your life is going to be [as you age],” Stout says.

Intrigued? Start building muscle and strength today with DailyBurn’s new Live to Fail strength training program. 

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The 7 Best Strength Exercises You’re Not Doing

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat, and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in real life will be the most beneficial for improving your fitness and quality of life. 

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or just aren’t seeing the results you’re banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism, and improved overall health, these key exercises need to find their way into your routine.

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. 

How to: Hold a dumbbell with both hands underneath the “bell” at chest level, and set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees. (b). Keeping your heels flat, pressing jnto the floor, pause at the bottom of the squat, and return to a full standing position. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.

RELATED: 9 Reasons Not to Skip Leg Day 

The Pallof press is one of those movements that looks confusing, but is actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting movement — in this case, rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage through your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section (in coordination with a sound diet).

How to: Stand perpendicular to a cable column with the column’s arm set around shoulder height. Grab the handle with both hands and pull it in to the chest, maintaining tension on the cable. Feet should be shoulder-width apart, and the feet, knees, hips and shoulders all remain square and facing straight ahead throughout movement (a). Holding the chest high, squeeze through the stomach and press the handle away from the body, extending the arms straight while resisting any twisting or rotation (b). It’s at this point the resistance will be highest. Continue to engage your core, and ensure you remain square and straight and resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c).

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition building strong arms and a strong core. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back and aiding the core in stabilizing your spine.

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs, and pull the weight up on the side of your body until the elbow passes the side of the body (b). Lower under control and repeat for three sets of 6-8 reps on each side (c).

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades, unlike the bench press.

How to: Start on your knees facing the floor with your hands at shoulder-width, planted directly under the shoulders. Assume a plank position by straightening your legs, supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If push-ups are easy, try elevating your feet on a chair on adding a weight vest. Make sure you’re able to perform three sets of 12 push-ups with your bodyweight before adding a vest or elevating your feet.   

RELATED: 5 Advanced Push-Up Variations to Try Now

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings to perform the movement. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.

How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of the knee touching the ground on the back leg with the front heel still flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, then 6-8 reps on your left leg, and repeat for three sets (c).

6. Lateral Squat

The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips, thighs and trunk to work together. Life isn’t strictly moving forwards and backwards. It’s best that your training isn’t either.

How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets. 

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles. Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”

How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, whereas more advanced lifters can progress to rolling a barbell over the top of the hips for added difficulty.

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you!

For more strength routines you can do anytime, anywhere, head to DailyBurn.com. 

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