People who exercise are certainly healthier than those who don’t, but do they actually live longer? A review published in the latest issue of the Journal of Aging Research says they do, by an average of around four years. But the review also suggests that the type of exercise could be just as important.
I discovered this trick last week, and wanted to share it with ya!
If you have empty laundry detergent bottles lying around, they make for fabulous makeshift weights. Because of the handles, they are also HIGHLY swingable.
Fill them with water or sand and you’ve got yourself a 5-8lb weight kettlebell supplement. The larger the bottle, the heavier the weight. Make sure the cap is screwed on tightly and try not to drop it (they aren’t as sturdy and WILL break if slammed). I recommend taping the lid shut with duct tape.
Kettlebells are rather trendy these days, and with good reason: the instability adds a good amount of oomph to your regular strength routine. Though expensive, if you need a heavier weight, there are great fancy alternatives.
Try these kettlebell moves with your new weight.
Around the body pass
Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.
Quick tip: Keep your core engaged and avoid moving your hips throughout the entire move.
POP Body Weight Workout
Total body bang!
All you need is 2 old towels (or socks - you’ll need to slide around, so hardwood floors are a must!). The rest is all bodyweight baby! Make a little space too. :)
How to do it…
Complete all 10 moves for 50 seconds each, taking a 10 second break in between. The video will go through the moves once, but you should repeat it 2-4 times for a CRAZY workout! If you’re only doing it twice, go as hard as you can! (note: if you like to run or cycle, this is an easy workout to squeeze in at the end of your normal routine!)
The Moves (50 seconds on, 10 seconds off)
- In/In Out/Out
- Tuck Jumps
- Pushup with leg-up
- Mud Runs
- Towel Climbers
- Half Cobra Pushups
- Plank Leg Lifts
Be sure to visit the POP Pilates YouTube Channel for more workouts and motivation from Cassey!
No free gym for 2 months, so this is definitely what’s up.
Every bikini season, we hit the gym trying to get tight, firm ab-a-roos, arms to die for and an enviable rear end. If you’re still trying to get that beautiful booty, here’s some tips from a lady who knows a thing or two.
This is an easy exercise that you can do anywhere. It’ll hit your glutes, hamstrings & even your lower back. Be sure to squeeze your tush on the way up & tighten those abs throughout the exercise. Form is everything!
Challenge: Give the squats a rest next workout, and try this instead: Starting with one, work your way up 2-3 sets of 20 reps per side. To make this more challenging, don’t alternate legs & stay on the same side for all 20 reps.
Already a bad ass with a great ass? Add resistance with an ankle weight, or a dumbbell behind your knee. Need more of a challenge? Come up to plank and (gulp!) add a pushup every 2 reps. Try to work your way up to 20 of these combination reps (that’s (1 curl per side, then 1 pushup) times 20).
We hate to love her, right? Thanks Zuzana!
1. You have all the muscle fiber you will ever have by the time you’re in your early teens! You can make the fibers bigger (more toned) or they can shrink, but once damaged they cannot be replaced.
2. You have as many muscle fibers as the biggest body builder guy you can think of. His are just bigger. :)
3. The term ‘ripped’ is derived from the process that makes your muscles grow. When you hurt yourself, your body sends cells to repair the damage (like a scab). When you work your muscles, you cause tiny little tears (ripping them). Your body sends cells to help heal these tears, causing the formation of proteins which increase the size of your muscle. (This is why protein is so important for your muscles!) No pain, no gain. Literally.
1. Pound for pound, bone is stronger than concrete. A thigh bone can take almost a ton of stress before snapping!
2. About 1/2 of our bone mass is soft & alive tissue: allowing it to bend & mend. (meaning they have to be fed & cared for like every other part of your body).