While static stretching before a run is a big no-no, yoga is a whole different ballgame because it involves movement-based stretching.  These four exercises will get your blood circulating throughout your bod.  Slowly loosen up typically tight areas such as the hips, hamstrings, and lower back with these dynamic stretches.  They just feel so darn good and prep your body for a great run.

 

Circling Three-Legged Down Dog

Benefits:  Opens hips and hamstrings;  increases circulation in legs, ankles, and feet.

• Begin in Downward Facing Dog with equal weight on the hands and feet.  Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat.  Spread the fingers wide, and press into the palms to push the hips away from you.  Work on lowering the heels to the floor without rounding the spine.  Relax the shoulders and head, and gaze at your navel as you breathe for five breaths.
• Inhale to step both feet together and raise the right leg into the air, holding Three-Legged Dog for five breaths.  Circle the right foot in both directions, and point and flex the foot to loosen up the ankle joint.
• Take a breath in, and as you exhale, slowly lower the right foot toward the floor beside your left foot, but before it touches the ground, swing it back up to the right, making a circle and coming back to Three-Legged Dog.
• Repeat, circling the leg for a few breaths in this direction, and then switch the direction of your circles for another few breaths.
• Lower the right leg back to the floor.  Hold here for one complete breath, and then raise the left leg into the air, repeating on this side.

 

Arching Down Dog to Knee Into Chest

Benefits:  Opens hip flexors, hamstrings, and lower back;  strengthens core and upper body.

• Begin in Downward Facing Dog with equal weight on the hands and feet.  Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat.  Spread the fingers wide, and press into the palms to push the hips away from you.  Work on lowering the heels to the floor without rounding the spine.  Relax the shoulders and head, and gaze at your navel as you breathe for five breaths.
• Inhale to step both feet together and raise the right leg into the air, coming into Three-Legged Dog.  Bend the knee, and hold Arching Three-Legged Dog for five breaths.
• On your next inhale, draw the knee forward into the chest, keeping the abs engaged and the shoulders directly over the wrists.
• Exhale to lift the knee back into Arching Three-Legged Dog.
• Continue flowing between these two poses eight or more times.
• Lower the right leg to the floor, coming back to Down Dog.  Hold here for one complete breath, and then raise the left leg into the air, repeating on this side.

 

Down Dog to Tuck-Toe Up Dog

Benefits:  Stretches hamstrings, calves, lower back, neck, and chest.

• Begin in Downward Facing Dog with equal weight on the hands and feet.  Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat.  Spread the fingers wide, and press into the palms to push the hips away from you.  Work on lowering the heels to the floor without rounding the spine.  Relax the shoulders and head, and gaze at your navel as you breathe for five breaths.
• On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
• Exhale to lift the hips up, and press the chest back, returning to Down Dog.
• Flow between these postures five or more times, pausing in either pose to spend a little more time opening areas that are tight for you.

 

Dolphin Dive

Benefits:  Stretches backs of the legs;  strengthens core and upper body.

• Begin in Quarter Dog with the forearms parallel.  Press your hips and shoulders back toward your feet, lengthening through your spine.  Tilt your tailbone up slightly to feel a stretch in your lower back.
• With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips.  The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
• Inhale and press back to Quarter Dog.  Complete two to three sets of 10 to 15 reps.

After taking her rocking class full of positive vibes, Daft Punk tunes, and a tonne of twists, I spoke to Strala Yoga founder Tara Stiles at a special event in LA.  Without being too graphic, I felt like things were really moving in my body after class.  Tara and I discussed why these poses are vital for our health from the inside and out — especially when Christmas rolls around.

If something is stuck or trapped in your digestive track, a yoga sequence full of twists is one of the best ways to support your body's needs naturally.  "Twists just get things moving," Tara says.  Beyond the digestive system, all of your organs will benefit from these twisting postures.  Tara explains that it's especially important to get into these twists you choose to work out in a motion that's repetitive to your body, like "running on a treadmill".  These big healthy twists bring healthy blood flow and circulation to your entire body.

If you loathe when the twisting portion of your sequence rolls around, Tara offers a helpful tip to make things feel lighter:  "move with your breath".  Allow every inhale to lift you up and every exhale to move you a little deeper into the twist.  Tara says that when you're breathing yourself into a twist, you're not "muscularly putting yourself out there," or compromising the health and safety of your muscles and joints.  Not only will this breathing technique keep your body safe, it will make the twists feel way more comfortable!  While they can be a big challenge for beginners, you'll learn to appreciate them as your practice progresses over time.

Do you have a favourite twisting pose?  Tell me in the comments!

You can get totally ripped arms and incredibly strong with one thing — your own body!  Here are 29 bodyweight arm exercises that will have you wearing tank tops in December just so you can show off your guns.

 

 

Basic Push-Up

• 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.

 

One-Legged Push-Up

• Start on your hands and knees.
• Extend your left leg behind you so it's parallel with the floor.  Engage your abs.
• With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip.  Straighten your elbows to push yourself away from the floor.
• This counts as one rep.  Be sure to do the same number of reps on each side.

 

Chaturanga Push-Up

• 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.

 

Push-Up and Rotate

• Begin in a plank position with your feet in line with your hips.
• Lower your body toward the floor, and then push through your arms, returning to plank.
• Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
• Return to plank position, bringing your hand back to the floor.  This completes one rep.

 

Triceps Dips

• Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt.  Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
• Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows;  this completes one rep.

 

Spider-Man 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, and 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.

 

Diamond Push-Ups

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
• 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.
• Bend your elbows out to the sides, and lower your chest toward the floor.  Then exhale to straighten your arms.  This counts as one rep.

 

Asymmetrical Push-Up

• 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.

 

Plyo Push-Up Prep

• 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 to jump off your hands.  Perform a push-up.  This completes one rep.

 

Burpees

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• You've just completed one burpee!

 

Mountain Climbers

• Start in a traditional plank position.
• With your core engaged, bring your right knee forward under your chest, with the toes just off the ground.  Return to your basic plank.  Switch legs, bringing the left knee forward.
• Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

 

Plank With Creepy Crawler

• In a plank position, bring your left knee to your left elbow.  Then return the left leg back to the plank position.  Repeat this action on the right side to complete one rep.

 

Plank Jacks

• Begin in plank position with your feet together.  Keep your upper body stable and engage your abs.
• Begin doing jumping jacks with your legs.  Hop them wide, then hop them together, jumping as quickly as you want.

 

Frogger

• Begin in a plank position.  Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete one rep.

 

Plank With Bunny Hop

• Begin in a plank position with the feet together.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow.  Your torso will twist to the right.
• Jump your feet back to plank.
• Jump both feet to the left, then jump back to plank.  This completes one rep.

 

Plank With Lateral Arm Reach

• Start in a plank position.
• Keeping your torso stable, slowly reach your left arm out to your side.  Brace through the abs by pulling your navel to your spine.  Hold this position for five seconds.  If you feel too unstable, try moving your right hand so it is under the center of your chest rather than under your right shoulder.
• Keeping your torso stable, bring your arm back to the plank position.  Do not round your back or twist your spine.
• Repeat this same motion on the other side, extending your right arm to your side.  This counts as one rep.

 

Plank With Alternating Shoulder and Knee Tap

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat.  Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body.  Return to a plank, and switch sides so your left knee meets your right hand.
• This competes one rep.

 

Plank Side Walk

• Begin in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left as you step your left foot to the left.  Then simultaneously step your left hand and right foot to the left, so you're back in plank position.  Your hands move together as your feet step apart.
• Repeat this for five steps to the left and five steps to the right to complete a rep.  Be sure to keep the hips low as you move, drawing the navel toward the spine.

 

Up-Down Plank

• Begin in a full plank.  Lower your right elbow to the mat and then your left, coming into an elbow plank.
• Put your right hand on the mat, and straighten your right elbow.  Do the same on the left to return to a full plank.
• This counts as one rep.

 

Down Dog Push-Up

• Begin in Quarter Dog (Downward Dog on your elbows).
• Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog.
• Inhale and lower your elbows gently back to the mat to complete one rep.

 

Learn 12 Plank Variations in 1 Minute

Who doesn't love plank and all the benefits that can be reaped from one simple move?  It not only tones your core but is also a must for strengthening your upper body.  We've rounded up a dozen variations in a short video — it's only 60 seconds.  So give us a minute and learn some of our favorite ways to plank, and then add some to your next workout.

 

Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into plank position on your elbows.
• Contract your abs to prevent your hips from sticking up or sinking.  Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
• Hold 30 seconds, and work your way up to one minute as you get stronger.

 

Elbow Plank With Donkey Kick

• From elbow plank position, bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis.  Lower the bent leg slightly to complete one rep.
• Be sure to do the same number of reps on each side.

 

Side Plank

• Begin in a plank position and roll to your right side allowing your feet to roll too, so you're balancing on the outside of your right foot and the inside of your left.  To advance this move, stack your right foot on top of your left.
• Reach your left arm toward the ceiling and lift your waist away from the floor to make your obliques fire away.
• To take pressure off of your wrist, press your right fingertips into the floor.
• Hold for 30 seconds;  work toward holding this position for a full minute.  To complete a set, repeat on the other side.

 

Star Plank

• Come into a side plank on the right side.  Flex both feet and lift your left arm straight in the air.
• Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground.  Then slowly lower your right leg back to the starting position.
• This counts as one rep.  Be sure to complete the same number of reps on each side.

 

Side Plank Leg Lift

• Place your right elbow on the ground.  Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air.  Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.  Then slowly lower it back to your bottom leg.
• This completes one rep.  Do the same number of reps on each side.

 

From Beginner to Advanced:  15 Side-Plank Variations For a Flat Belly

 

Watch this video to learn 15 variations of side plank to tone your core and upper body.  We start with beginner modifications and build on the basics to advanced versions of the move.

 

Reverse Plank With Leg Lift

• Begin sitting on your tush with your legs straight.  Bring your palms a few inches behind you, fingertips facing the toes.
• Press into your feet and lift your hips off the ground.  Try to keep your body in one diagonal line.  You can also do this exercise on your elbows if it bothers your wrists.
• Alternate between lifting your right leg up and then your left.  Move with control, making the movements slow and steady, and keeping the hips lifted.
• This counts as one rep.

 

Superman

• Lie on your belly, engage your abs, and extend your arms straight out in front of you.
• Lift your legs, arms, and chest off the floor.  Hold for a count of 10, and then slowly release your body back to the floor.  This completes one rep.

Want to try boxing, but don't have access to a boxing gym or a heavy bag?  We've got you covered.

Los Angeles-based celebrity trainer Lalo Fuentes, CSCS created this 45-minute at-home boxing workout so you can feel like a badass, with or without the gym, in and out of the ring.  This high-intensity workout calls for one set of dumbbells (three or five pounds), and will have you doing your best boxer performance with some air punching and uppercuts.

Three things to know before you start your circuits:  shadow boxing, forward punches, and uppercuts.

• Shadow boxing, freestyle:  "boxing in the air while moving around," said Lalo.  Choose the punches you want, like a jab, cross, hook, and upper cut.
• Forward punches:  Repetitive punch movements using both arms, using three- to five-pound weights, while keeping the abs tight.  20 with the right leg forward, 20 with the left leg forward.
• Uppercuts:  With your left elbow against your ribs and your knuckles turned up, punch upward, as if you are punching someone in the jaw under the chin with an uppercut, trying to lift him off the ground.  Pull back as you bend your knees, sitting back on your heels.

In between each of these four circuits, make sure to take a one-minute break to catch your breath and get some water — you're going to need it!  Let's go.

 

Circuit 1

• 15 push-ups
• 20 bicycle crunches
• 3-minute jump rope
• 3-minute shadow boxing, freestyle (do your best Ali impression!)
• 1-minute rest

 

Circuit 2

• 15 tricep push-ups (elbows bend straight back), on your knees or toes
• 10 mountain climbers, bringing opposite knee to opposite elbow
• 3-minute jump rope
• 20 forward punches, rotating your hips with each punch to engage your abs
• 30 uppercuts using dumbbells (half squat, pivot, upper cut)
• 1-minute rest

 

Circuit 3

• 20 jump squats
• 15 leg raises, laying on your back
• 3-minutes of jump rope
• 20 forward punches, rotating your hips with each punch to engage your abs
• 30 uppercuts using dumbbells (half squat, pivot, upper cut)
• 1-minute rest

 

Circuit 4

• 15 squat to bicep curl to shoulder press
• 30 uppercuts using dumbbells (half squat, pivot, upper cut)
• 20 bicycles
• 3-minutes of jump rope
• 1-minute rest

I was shocked when I walked into CrossFit and the WOD (workout of the day) said "100 Burpees".  I had never done that many in my life at one time, and it did not sound fun.  I wasn't even sure I'd be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape.  And guess what?  It didn't suck as much as I thought and only took me about 10 minutes.  The coach said this is a great workout to do in your hotel room while traveling or if you're short on time.  My heart was pumping, I was dripping sweat, and my muscles felt worked!  Now I'm kind of loving the 100-burpee workout!

I realize this isn't something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100.  Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100.  Follow the plan below.

 

 

How to Do a Basic Burpee

• Begin standing with the feet hip-distance apart.
• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
• Step or jump the feet forward to the hands and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.

 

The Plan