Seated upright chest fly: If you're looking to give your chest a (*ahem*) boost, this is the move for you. The outward movement strengthens your chest in a way that enhances cleavage without broadening your muscles. Plus, it's great for your biceps. Win, win!
Inverted hip extension with pushup: This move may look pretty, but it's for more than just show. The pushup is great for sculpting your arms and chest muscles. Plus, keeping one leg in the air challenges your overall balance.
How to: Start in plank position with legs extended or knees down on floor. Extend your left leg diagonally toward ceiling, then bend your elbows by your sides, lowering your chest to the floor. Push back up and press back, lifting your hips into a three-legged dog. Do eight to 10 reps; switch sides and repeat.
If you want to break a sweat without a gym membership, take a spin class without dropping $40, or lift your butt without a personal trainer, your smartphone can help — what a time to be alive! Here's the best fitness app....
1. If you don't own a single fitness prop:
The free version of this app includes 900 equipment-free workouts based on time rather than a set number of reps. Chose between high-intensity interval training and strength-building workouts, which last between five and 30 minutes.
For a fitness assessment and custom plan to help you reach specific fitness goals, like building muscle or increasing your endurance, you can opt into a 12-week coaching plan beginning at $35.
2. If you’re new to working out:
Aaptiv has more than 2,500 on-demand workouts lasting as few as seven minutes for different fitness levels, including beginner. Each sweat session is led by a trainer who talks you through a treadmill or outdoor run, elliptical session, race training, cycling, strength training, stretching, or yoga. Even better: Each is set to a playlist made of popular songs you might actually know, as opposed to lame stock music.
3. If you're ready to start running:
Set your sights on a mini goal of running 5K (just over 3 miles) in two months with the app that literally talks you through three, 30- to 40-minute runs (including a five minute warm up and cool down) per week. Don't worry: Each session alternates between walking and running so you can build up your endurance and includes an optional playlist keep you in the zone.
4. If you can't handle long workouts:
Workout for Women
If you like your workouts quick and dirty, this totally free (!!!) app exclusively offers seven-minute workouts — no equipment needed. Featuring a mix of strength-building and cardio moves like butt kicks, squat jumps, donkey kicks, and planks, each workout includes video and audio instructions to keep you motivated and your form on point.
5. If you’re training for a race:
Nike + Run Club
Whether your goal is to simply survive or hit a new personal record, you need a training plan to get you across the finish line. The Nike + Run Club app customizes its 5K, 10K, 15K, half-marathon, or full marathon training plans based on your current pace, the furthest distance you can run, and how often you're willing to get out there. Then, it adapts based on your progress (and all those runs you inevitably skip) so your goal remains in reach.
1. Forearm Planks With Alternating Leg Raises
How to do it: Get into a forearm plank position with elbows underneath your shoulders and your body in a straight line from the top of your head to your heels. Keeping your hips square to the ground, raise one heel at a time. Continue to alternate for 60 seconds.
2. Cross-Body Crunch With Toe Touches
How to do it: Lie on your back with your legs extend straight up, ankles stacked above your hips. Bring both hands behind you head with elbows out to the sides and engage your core to lift your head and shoulders off the ground. From this position, twist from the waist to the right as reach your left hand toward the right toes. Release to starting position and repeat on the opposite side. Continue to alternate side for 60 seconds.
3. Russian Twists
How to do it: Sit on the ground with your legs together, knees bent, and feet raised. Bring your palms together at chest level. Keeping your lower body as stable as possible, twist from the waist to turn your upper body all the way to the left. Repeat on the opposite side and continue to alternate for 60 seconds.
4. Scissor Legs
How to do it: Lie on your back with your palms underneath your hips and engage your core to raise your legs 45 degrees off the ground (lower is harder), keeping them as straight as possible. Cross your left leg over your right leg, then cross your right leg over your left leg. Continue to alternate in quick succession for 60 seconds without dropping your legs.
5. Mountain Climbers
How to do it: Get into plank position with your palms beneath your shoulders, and body in a straight line between the top of your head and your heels. Drive your right knee in toward your chest, then return to starting position. Repeat on the opposite side, then continue to alternate sides in quick succession for 60 seconds.
Luckily, you don't always need months of hard work to get a fit body — whether you've got one month, one week, or one day, you can firm up and feel good, according to Instagram fitness stars Karena Dawn and Katrina Scott, co-founders of the fitness and lifestyle community Tone It Up.
When You Have 1 Month:
“High-intensity training revs your metabolism,” says Scott, triggering your body to burn calories all day long. By blasting through your energy stores, you’ll start to reveal lean, sexy muscles. Repeat this sequence three times, resting one minute between circuits, five days a week.
1. Lunge Jump Stand with your feet together and take one large step forward with your left foot. Push off your right foot to jump straight up, landing in starting position. Perform 15 reps per side.
2. Plank Row to Press Start in a plank position with a 5- to 15-pound weight in each hand. Lift the weight in your right hand toward your chest, bending your elbow as you drive it straight behind you. Next, open your chest up as your extend your right arm straight up. Reverse to return to start. Do 15 reps per side.
3. Single-Leg Deadlift Begin with your feet together, hands at sides holding 5- to 15-pound weights. Keeping your arms straight, bend forward at hips, raising your left leg behind you until your chest and leg are parallel to ground. Slowly return to start. Do 15 reps per side.
When You Have 1 Week:
“Working large muscle groups, like your legs and butt, tones your entire body,” says Scott. “And since it takes more energy to move bigger muscles, you’ll torch calories and fat too.” Repeat this sequence three times, resting one minute between circuits, five times a week.
1. Burpee Beginning with your feet hips-width apart, jump into the air and land with your feet together. Next, lower your body to the ground by placing your arms under your shoulders and kicking your feet back into a plank. Do a push-up, then hop your feet back up toward your hands and stand. Do 15 reps.
2. Dumbbell Swing Stand with your feet about shoulders-width apart with a 5- to 15-pound dumbbell in your left hand. Bend your knees into a squat, letting the dumbbell hang toward the ground. Next, straighten your legs to come into standing position as you push your hips forward and lift the dumbbell out in front of you. At same time, swing your left arm up to grab the dumbbell with your right hand. Lower back into a squat and continue to alternate sides for a total of 15 reps per side.
3. Single-Arm Clean Start in a squat, with a 5- to 15-pound dumbbell in your right hand, hanging between your legs. Engaging your glutes, straighten your legs, and raise the dumbbell up toward your shoulder, bending your elbow out to the side. Next, extend your arm overhead. Lower back to start to complete one rep. Do 15 reps per side.
When You Have 1 Day:
“With one day to go, concentrate on small changes that will yield big results,” says Dawn. Pay fierce attention to moves that improve your posture. “Working your arms and core helps elongate your waistline and give your muscles an extra pop.” Repeat this sequence three times, resting one minute between circuits.
1. Toe-Touch Crunch Lie on your back with your legs straight and arms on the ground above your head. Using your core, lift your opposite leg and arm to meet over the center of your body, keeping your legs straight. Slowly lower to start. Do 15 reps on each side.
2. Bent-Over Row Hold a 5- to 15-pound weight in each hand, palms facing together. Take a large step forward with your left foot, then bend your front knee and hinge forward from the waist with your arms hanging straight down along your sides. Driving your elbows behind you, bring the weights up towards your chest. Return to start. Do 15 reps, then switch legs and perform 15 more.
3. Tummy-Toner Push-Up Begin in push-up position, with your hands directly below your shoulders and your core engaged. Lower down into a push-up, and bring your right knee up to tap your elbow. Return to start and repeat on the opposite side. Do 5 reps per side.
After gaining nearly 100lbs while suffering from PCOS, my journey to lose weight has finally ended and my love and appreciation for healthy but delicious food has just begun. This my story on how I lost nearly 90lbs while still completely indulging in life.