If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20.  Yep, I'm talking push-ups.  Because this simple exercise is also one of the most effective.  Changing up the kind of push-up you do will target different areas of your arms and back.  Learn which variation works which part of your body, then just pick your push-up.

1. Basic Push-Up

A basic push-up, with the hands directly under the shoulders, is a challenge all on its own.  Whether you do it with straight legs or knees on the floor, you'll strengthen and tone the muscles in your arms, upper back, and core.

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground.  Stop as soon as your shoulders are in line with your elbows.  Inhale to straighten the arms.  This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

2. Diamond Push-Up

Although the diamond push-up is more common to military workouts, we civvies can still reap the benefits and target our triceps more with this variation.  This narrow arm position also focuses the work more on your inner pec.

• Begin in plank position.  Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching.  Your fingers and thumbs should form a diamond or triangle shape.
• After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
• Inhale to straighten the arms.
• This counts as one rep.
• If this is too difficult, try separating your hands a couple inches or widening your feet slightly.  Still too hard?  Then lower the knees to the ground.

3. Spider-Man Push-Up

The Spider-Man push-up variation will really challenge your upper body, work your core, and targets the muscles on the sides of the torso, too.  There's no room for boredom to creep into your workout when doing this push-up!

• Start in a traditional plank position, with your hands under your shoulders, and your body in one straight line.
• Bend your elbows out to the side to lower your torso toward the floor, bring your left knee and touch it to your left elbow.
• As you straighten your arms, return to plank position bringing your left foot next to your right;  then repeat this move on the other side.  This counts as one rep.

4. Chaturanga Push-Up

Keeping the elbows close to the torso makes this yoga-inspired variation very safe for the shoulder, since it puts less pressure on the joint.  But you really need to focus on the elbows squeezing your torso.  This position focuses the work on the triceps, too.

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows.  The elbows should touch your ribcage.  Inhale to straighten the arms.  This counts as one rep.

5. Down Dog Push-Up

Another yogic push-up variation to really target your lats, upper back, and abs!  As a bonus, you also get a nice stretch for your calves.

• Begin in a Downward Dog but on your elbows instead of your hands.  Exhale, and press hands into the mat to straighten your elbows.  Pull your navel up toward your spine to move the pelvis up and back, coming into a Down Dog.
• Inhale and lower your elbows gently back to the mat, to complete one rep.

6. Asymmetrical Push-Up

One-arm push-ups may feel like they're beyond your ability, but this asymmetrical push-up forces you to work one arm more than the other making it good prep for that impossible-sounding challenge.

• Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest.  From this position bend your right elbow, lowering your body to the mat.  Use your abs to keep your torso in one piece as you come to the floor.
• Exhale as you straighten your right elbow to return to the starting position.  This completes one rep.  Be sure to do the same number of reps on each side.

7. Plyo Push-Up Prep

The different hand positions work different muscles in the chest and arms.  Try to catch a little air as you move your hands from side to side to work toward a plyometric push-up.

• Start in a plank on your knees.  Move your left hand out to the side, then bend both elbows lowering your torso toward the mat.  Straighten your arms to return to plank.  This completes one rep.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands.  Perform a push-up.  This completes one rep.

8. Push-Up Rotation

Moving from the push-up to the side plank forces your abs to work overtime!  This move challenges your entire body as well as your sense of balance.

• Start in a plank position, with your shoulders over your wrists and legs out behind you with your feet hip distance apart.  Pull your navel in and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides.  Hold at the bottom for one breath.
• Raise back up to top push-up position.  As you reach the top, keep moving in a fluid motion to side plank position:  release your right arm and raise it to the ceiling, keeping your body in a long diagonal line.  Hold for one breath, then move back into plank position.
• Repeat the push-up, twisting the opposite direction bringing your left arm toward the ceiling.  Return to plank position to complete one rep.

Don't get weighed down by bags of Halloween candy this year;  blast calories and get in the spirit with a fun and festive workout that requires one piece of equipment that you'll definitely have at home — a pumpkin!  Instead of focusing on the chocolate, candy corn, and other spooky confection at your fingertips, celebrate with a workout that will tone your legs, abs, and arms.  There's no need to fear Halloween anymore when you have this workout on your side.

Double Push-Up

This is traditionally done with a medicine ball, but we say now is the season to challenge your push-ups with a pumpkin.

• Start in a plank position with your hands on the top of the pumpkin and your feet wider than hip distance.
• Keeping your torso stable, bend your elbows to lower your chest toward your hands.  Keep your upper arms parallel to your torso.
• Straighten your elbows and return to starting position to complete one rep.  Do 10 reps in a set.

Goblet Squat

This deep squat will target your thighs and hips.  The added weight of the pumpkin is an extra challenge that will help you feel the burn.

• Start standing with your feet wider than shoulder width.  With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees with the pumpkin in front of you.
• With your weight focused in your heels, push yourself up to the starting position and lift the pumpkin above your head.
• Do two sets of 15 reps.

Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.  Use your pumpkin instead of a kettlebell or dumbbell.

• Holding your pumpkin in both hands, stand with your feet and knees together.
• Take a large step with your left foot to the left side, and lunge toward the floor.  Lower your pumpkin to the ground in front of you.
• Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
• Push off through your left foot to return to the start to complete one side lunge.
• Do three sets of 10 on each side.

Twisting Lunge

Tone your arms and legs together with this reverse lunge that puts your pumpkin to good use.

• Stand with your feet shoulder-width distance apart.  Grasp your pumpkin (or a five- to 10-pound medicine ball) between both hands, your arms outstretched in front.
• Keep your core stable and weight on your heels.  Take a large step back with your right foot, planting it behind you and then lowering your body until both legs are bent in right angles.
• As you sink into the lunge, twist your torso to the left and over your left leg.
• Bring your torso back to center, and exhale as you extend your legs.  Bring your feet back together, and then repeat with your left leg, this time twisting to the right.
• This completes one rep.
• Do two sets of 15 reps.

Overhead Triceps Extension

Target the back of your arms with this classic exercise with a Halloween-friendly update.

• Stand with your feet hip distance apart, placing one foot slightly behind the other.
• Hold the pumpkin with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower.  This counts as one rep.
• Complete two to three sets of 10 to 12 reps.

Pumpkin Swing

This classic kettlebell move will tone your back and shoulders while working your core — all while getting your heart rate up as well!  Keep a full grip on the pumpkin to stay in control, since this move is all about the explosive swing you do as you come up from your squat.

• Stand with your feet wider than hips width apart, toes slightly pointing out.  Squat down, and hold your pumpkin with both hands between your legs.  Make sure your back is flat and your abs are engaged.
• As you inhale, press into your feet and explode up, straightening your legs and swinging the pumpkin in front so your hands are in line with your shoulders.
• Exhale, and with control, come back to the starting position, allowing the pumpkin to swing back between your legs.
• This counts as one rep.  Complete three sets of 12 to 15 reps.

Rainbow Press

Work your shoulders and challenge your core with this move.

• Start standing on your left foot holding the pumpkin just above your left shoulder.
• Lift the pumpkin over your head, then lower it toward your right shoulder.  Then reverse the action to bring the pumpkin back to the right side;  this completes one rep.  Do five reps, then stand on your right foot for five more reps to complete a set.

Seated Russian Twist

This classic move targets your obliques, and adding a heavy pumpkin increases the challenge.

• Holding your pumpkin in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all.  It is really important, and difficult, to keep your back straight.
• Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side.  The movement is not large and comes from the ribs rotating, not from your arms swinging.  Inhale through center, and rotate to the right.  This completes one rep.
• Do 16 full rotations.

You can also make the move more advanced by lifting your feet three or four inches off the floor, as pictured.

Sit-Up

This classic ab move gets bumped up a notch by adding in the weight of the pumpkin.

• Start with your feet firmly planted on the ground and your pumpkin behind your head while lying down.
• Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles, and gently lift your head first, followed by your shoulder blades, and finally your arms, coming into a full sit-up position.
• Hold the position for a second, and with control, come slowly back to lying on your back.
• This completes one full sit-up.

Sumo Squat

Work your middle, arms, and lower body at the same time with this trick-free sumo squat.

• Start standing with your feet apart so there's about 20 inches between your heels.  Point your toes out slightly.
• When you're ready, bend your knees and elbows at the same time.  Keep your shoulders over your hips, and lower down so your weight is back in your heels.  Pick up the pumpkin in your hands with your arms straight.  Then stand and straighten your legs, lifting the pumpkin.  This is one repetition.
• Complete two to three sets of 10 to 12 reps.

Sit-Up to Toes

The slow and controlled pulse of this exercise keeps the abs engaged throughout the set, and adding the weight of a pumpkin kicks your abs into high gear and increases the burn.  Choose a pumpkin that weighs between five and eight pounds.

• Begin lying on your back with your legs in the air, toes toward the ceiling, holding the pumpkin over your chest with straight arms.  Engage your abs to press your low back into the mat while lifting your head, neck, and upper back off the mat.
• Exhale and lift your upper body an inch higher off the mat.  Aim the pumpkin toward your ankles as you perform this sit-up.
• Inhale, and lower your upper back an inch toward the floor.  Continue this slow pulsing motion for a total of 20 to 25 reps.  Do three sets.

Standing Woodchop

This dynamic exercise works the obliques and upper abs while keeping your heart rate up.  Although this is a full-body move, it doesn't require a lot of space, so you can do it almost anywhere.

• Squat, and twist left to hold the pumpkin on the outside of your left leg.
• Exhale, and lift the pumpkin diagonally across your body, ending twisted to the right with the pumpkin above your head.  Pivot on your left foot as needed.
• The move is a bit percussive, so focus on the rotation initiating in your torso.
• Control the weight back up to the starting position to complete one rep.
• Remember you are moving with force but also control.  Don't give into the momentum of swinging the weight around.  Do three sets of 15 reps on each side.

Uneven Push-Up

Using the pumpkin to raise one hand will work different muscles in your chest.

• Start in a plank position with your right hand on your pumpkin.
• Keeping your torso square to the floor, perform a push-up by bending and straightening both arms.  This completes one rep.  Remember to duplicate this move with the pumpkin on your right side.
• If a traditional push-up is too challenging, then lower your knees to the floor.

Nearly all new runners have asked these questions:  Which running shoes do I need?  Is there a best kind or brand?  And when you're looking for running advice, who better to ask than an ultramarathoner, running coach, and running author?  So that's exactly what we did;  we chatted with Robin Arzon and asked "what are the best running shoes?"

As you may have guessed, running shoes are definitely not a one-style-fits-all kind of deal.  "Shoes are the ultimate individualized thing," said Robin.  "Everybody has different feet, different requirements.  Higher arches, no arch, plantar fascia issues."  So here's how you find the right shoe, with tips from one of our favorite running coaches.

Get Fitted

You have to find what works for you, and that starts with getting fitted and getting your gait assessed.  "Make sure that you're getting fitted for the right shoes at your local shoe store," Robin suggested.  "If you don't have access to that, I would definitely try a shorter distance on a shoe and make sure it works before going out and trying to conquer a 10-mile run in something you don't know you love."

Specialty running stores in your area will have experts and coaches on hand to help you figure out the right fit, and brands like Nike even have treadmills in stores to do a gait analysis and shoe fitting.  Make sure you're working with a good return policy that allows you to go for a few runs before you fully commit.

(Try to) Forget About Style

Another important note she made was to truly prioritize function over fashion.  "I love style;  trust me, all day I want to be wearing the hottest stuff, but sometimes the hottest gear or the shoe that you love the color in isn't the shoe that's right for your feet."  Don't get too caught up in what a shoe looks like.  Close your eyes and focus on the feeling and fit.

Ignore Other People's Opinions

So obviously your friends and family members who are more seasoned runners will have something to say about what you should get, what shoes you should never get, etc. — but back to the initial point Robin made:  running shoes are individualized.  That means what works for someone else (or doesn't work!) could have a completely different fit on your feet.

For instance, Robin personally has her favorite pair of shoes, but she won't go out and tell someone to buy them.  "I swear by Adidas Ultra Boosts," she said.  "That's been my marathon shoe for almost two years now, but that works for my foot;  I can't specifically recommend that for someone else;  I just know it's a quality product."

She also said to "block out the noise" when it comes to people's negativity around any particular brand or model.  "If it feels good to you, you gotta continue to rock with it.  For years I would run in the Nike Free, which is not even a marathon shoe, but it works for me, so like ... whatever."

"You really have to do you," she said.  "I think that people actually overcomplicate running. ... Once you have shoes that work for your feet and you have a safe training program, you can really block out a lot of that noise."

Find What Works, and Stick With It

Once you have your Cinderella moment, stick with what works.  Robin suggests that if you're training for a race, you train in the same shoe until you wear it down.  "If you max out that shoe, buy that same shoe for race day;  don't try something new for race day, especially not something from an expo.  They have so much crazy stuff at an expo.  You really don't want to risk it."  Note to self:  don't fall for the shiny, pretty shoes at the next half marathon expo.

You know an investment piece when you see one, and for you, that piece is a trusty pair of black yoga pants.  Or two.  Or seven.

But did you know your staple pair of stretchy, all-black, make-your-butt-look-fabulous pair of pants can be repurposed in several different ways for Halloween?  You'll be ridiculously comfortable and you'll have a last-minute, low-budget costume on lock.  Here are just a handful of ways you can get creative with your favourite workout leggings this Halloween.

1. A pirate
2. A pants-wearing witch
3. A black cat
4. Nyan Cat
5. A ninja
6. A domino
7. Mary Poppins
8. Sushi and/or soy sauce
9. A Jazzerciser
10. A Sim
11. A Death Eater
12. One of the Pink Ladies from Grease
13. Rubix Cube
14. Stephanie Tanner
15. A VHS tape
16. One of the Animaniacs
17. Blackmail
18. KISS
19. A burglar

Forget the beach cover-up!  Feel proud showing off your thighs with this five-minute workout.  It combines cardio and strengthening moves to target your inner and outer thighs instantly — your upper legs are guaranteed to be on fire by the end.

Gate Swing With Cross

Start with the feet wider than shoulder-width distance apart, toes pointing out.  Squat down, then jump the feet together, crossing the left foot in front of the right.  Jump the feet wide, squat down, then jump together, crossing the right in front of the left.  Keep it up for 30 seconds.

Side Lunge

Stand with feet together.  Take a wide step out to the side with the right foot, squatting into the left heel with the left leg straight.  Then hop the right foot in as you hop the left foot wide, squatting down into the left heel.  Hop it back to centre.  Repeat for 30 seconds.

Scissor Jacks

This is a variation of traditional jumping jacks.  Jump the feet and arms open, then cross the left foot in front of the right and the left arm over the right arm.  Jump the feet and arms open, then bring them together, crossing the right foot in front of the left, right arm over the left.  Repeat for 30 seconds.

Plié Squat With Overhead Extensions

Grab a dumbbell and multi-task for this move that'll work the inner thighs as well as the triceps.  Stand with the feet wide, toes pointed out.  Hold a dumbbell with both hands overhead.  As you squat down, bend the arms, lowering the dumbbell behind your head.  Then straighten the legs and arms, squeezing at the top.  Continue like this for 30 seconds, and if it becomes too difficult, place the dumbbell on the floor and continue for 30 more.

Side Step and Squat

Stand with your feet together.  With your right foot, take a wide step out to the right and squat down.  As you straighten the legs, step your right foot back in.  Repeat on the left side.  This counts as one rep.  Do as many as you can for 30 seconds.

Scissor Kick

Lie on your back with your legs in the air, toes pointed out.  Cross the right shin over the left, and pulse for two, then cross the left over the right, and pulse for two.  Continue for one minute.

Bridge With Knees Together

Come onto your back with knees bent, feet on the floor, and arms by your sides.  Place a small pillow or block between the knees.  Continue actively squeezing the knees together as you slowly raise and lower the hips for one minute.  Then lower the hips to the floor, open the knees out wide, and stretch the inner thighs with your legs in Butterfly position.