Make it quick.  Make it efficient.  Make it excuse-proof.  Done, done and done!  This workout is about 20 minutes long, but it leaves no muscle unworked.  Plus, with no equipment needed, you really have no excuses.

 

Directions:  Warm up with five minutes of light cardio, then perform this five-exercise circuit three times.  Cool down with three minutes of stretching

 

Burpee With Push-Up

Reps:  10

• Jump straight up, getting as much height as you can.
• Land softly, and lower into a crouching squat with your hands on the floor.
• Jump your feet back into a plank position.
• Do one basic push-up, bending the elbows and then your straightening your arms back to plank.
• Jump the feet forward to the hands, and come into a squat and prepare to jump up — this completes one rep.

 

Bridge With Kick

Reps:  10 each side

• Start in a bridge position with your hands by your sides.
• Lift your left foot off the floor, straightening your knee but keeping your thighs parallel.
• Kick your left leg up, so the sole of your flexed foot is toward the ceiling.
• Without letting the pelvis drop, slowly lower your left leg so your thighs are even.  This completes one rep.

 

Elbow Plank With Leg Lift

Reps:  20, alternating sides

• In an elbow plank, lift your left foot off the floor, keeping your pelvis parallel to the floor.  Hold for three seconds, then lower the leg.  This completes one rep.  Repeat on the other side.

 

Surrenders

Reps:  12

• Stand with your hands behind your head with your elbows wide, and bring your right knee to the ground.
• Bring your left knee down so you are kneeling.
• Lift your right foot up and place it in front of you.  Bring the left foot forward to stand up
• This completes one rep.  Start the next by bringing your left knee to the floor.

 

Tabletop Reach

Reps:  12, alternating sides

• Begin in a strong tabletop position, with your hands under your shoulders, your knees over your ankles, and fingers pointed away from you.
• Lift your left leg up and reach your right hand toward your left toes.  Return your hand and foot to floor, lifting the pelvis back to tabletop by squeezing the glutes.  This completes one rep.  Switch sides for the next rep.

"Ask 100 people to define beauty and you'll get 100 definitions.  Ask 100 people at the CrossFit Games to define beauty, and they answer with a gesture."

Beauty is not at all about what you see when you look in a mirror or what magazines tell you you should look like.

Beauty is about strength, perseverance, passion, and confidence, and the joy and pride that comes from it.

Screw aspiring to be thin, and pretty, and flawless.

Nothing will make you feel more beautiful and more alive than facing your fears, making lofty, almost unrealistic goals, and then slapping them in the face.

 

Race season is in full swing, and whether you consider yourself new to the running scene or a seasoned vet, it's never too early to start training for one of the big races.  From a 5K to beyond, here are all the tips and training plans you need to make yourself race ready.

 

The Beginning:  5K

Running 5 kilometres might seem like a daunting feat, but with a plan in hand, the process becomes so much easier.  A 5K is considered a gateway race, and once you complete it, it's likely that you'll want to take on longer distances.

• Get started with our beginner 5K program.  It's a six-week training schedule that incorporates everything you need for a successful first race.  It'll have you running three days a week and cross training on the side.
• Before hitting the starting line, read these tips for running your first 5K, and make sure to download one of our 5K playlists that will help you keep pace.
• Once you finish, set goals for a new personal record using these tips and our training plan on how to run a faster 5K.

 

Doubling Up:  The 10K

Once you have a 5K under your belt, it's time to tackle a 10K.  This race means adding to your weekly mileage to help build up endurance.

• Get started with this 12-week 10K training plan, or if you're more pressed for time, try this eight-week training plan instead.
• Longer, harder runs will definitely help you take on those extra 10 kilometres, but you'll also want to follow these specific fitness and diet tips for building endurance.

 

Going Halfsies:  Half Marathon

When you're ready for the challenge of running 21 kilometres, the half marathon begins to call your name.  Upping your mileage to cover this much ground requires careful planning.

• This 16-week half-marathon training schedule for beginners starts with weekly mileage of just under 16 km and builds up to 40 km in seven days, before tapering before the race.  If you already run on a regular basis, this six-week half-marathon plan should get you to the finish line.  Before starting this plan, be running for at least two months with a base mileage of about eight to 16 km per week.
• Not sure if you're ready to meet the challenge of a half?  Learn what it takes to go from a 10K to 21 km, from what you should be eating to how much of a time commitment training takes.

 

All the Way:  Marathon

Once you start, it's hard to stop.  A good mindset will only get you so far when it comes to running 42 km, but a solid plan will have you crossing the finish line.

• When training for a marathon, it's important to build mileage up gradually.  Give yourself 18 weeks to complete this training schedule for your first marathon, and be sure to make these running stretches a part of your training routine.
• Running 42 kilometres is no joke;  you'll need to make sure that your body is fuelled properly every step of the way.  Follow Olympic marathoner Ryan Hall's tips on what to eat when running a marathon.
• It's hard to anticipate what the course will be like, but these insider tips will have you running like a pro.  For instance, did you know you should stay off your feet in the days leading up to the race?
• Because this may be the biggest race you ever do, follow these tips on how to enjoy running 42 km, while avoiding the biggest race-day mistakes runners make.

 

Trying It All:  Sprint Triathlon

If pounding the pavement day in and day out isn't your thing, mix it up a little and train for a sprint triathlon.  The blend of swimming, biking, and running builds cross training into your schedule.

• Take two and a half months to train for a sprint distance triathlon:  swim 800 metres, bike 21 km, and run a 5K.  Be sure to practice those transitions!
• If biking or swimming is new to you, then definitely check out why you should pick up a cycling habit, as well as our tips for swimming your first kilometre.

Few colors have spoken to us in the way that rose gold has.  And now more than ever, you can add a bit of rosy metallic shine to your everyday active pieces, thanks to stylish upgrades to workout-wear, accessories, and shoes.  This is definitely the gift list to pass on to friends and family as a not-so-subtle hint this year.

 

 

Reflex Criss Cross Bra Top

Reflex Criss Cross Bra Top ($30, originally $48)

 

Fitbit Flex 2 Bangle

Fitbit Flex 2 Bangle ($99)

 

Nike Air Max Thea SE

Air Max Thea SE ($115)

 

adidas Rose Gold Double Logo Tee

adidas Rose Gold Double Logo Tee ($39)

 

S'well Rose Gold 17-oz Bottle

S'well Rose Gold 17-oz Bottle ($42)

 

Nike Air Zoom Strong Training Shoe

Nike Air Zoom Strong Training Shoe ($110)

 

KESS Original "Rose Gold Flake" White Pink Yoga Mat

KESS Original "Rose Gold Flake" White Pink Yoga Mat ($50, originally $99)

 

adidas by Stella McCartney Metallic Shorts

adidas by Stella McCartney Metallic Shorts ($90)

 

adidas 'Aberdeen' Silicone Strap Watch

adidas 'Aberdeen' Silicone Strap Watch ($75)

 

Blue Life Fit Mesh Yoga Sports Bra

Blue Life Fit Mesh Yoga Sports Bra ($92)

 

Rose Foil Leggings

Rose Foil Leggings ($5)

 

Puma Fierce

Puma Fierce ($100)

 

Nike Swoosh Drop Shoulder Graphic Tee

Nike Swoosh Drop Shoulder Graphic Tee ($30)

 

Mira Fitness Tracker

Mira Fitness Tracker ($99, originally $149)

 

Reebok NPC UK Metallic

Reebok NPC UK Metallic ($80)

 

Forever 21 FOREVER 21+ Active Squad Mesh Racerback Top

Forever 21 FOREVER 21+ Active Squad Mesh Racerback Top ($15)

 

Rose Gold Dumbbell Necklace

Rose Gold Dumbbell Necklace ($49)

 

Nike Metcon 2 Women's Training Shoe

Nike Metcon 2 Women's Training Shoe ($170)

 

Old Navy Performance Steel Water Bottle

Old Navy Performance Steel Water Bottle ($17)

 

Sol and Selene It Girl Gym Tote

Sol and Selene It Girl Gym Tote ($90)

Mix bursts of cardio into your strength training for a metabolism-boosting workout that will tone you from head to toe!  We've created a mashup workout with a 1:1 ratio of cardio to strength training.  The cardio portion is jumping rope, but don't worry, you won't have to do all those minutes back to back.  The jumping is mixed with targeted strength-training moves.  Don't have a jump rope?  Fake it.  Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Read up on the specifics of each move below, then print the chart, and get at it!