Body Builder

Cycling workout of the week #2: Glycolytic Capacity Efforts – Short hills? Long sprints? Same session. [1hr 3 mins]

We’ll be bringing you a fresh new workout every monday in our new CYCLING WORKOUT OF THE WEEK series - we’ll explain the benefits of sessions and provide an outdoor alternative targeting the same systems.

Although the efforts in this cycling workout are only very short – at just one minute long – these will feel very hard and near maximal. Be prepared to dig deep, but don’t be tempted to go too hard early on as you’ll want to still be able to maintain the same output in the last interval. 

The pros and cons of being a ‘weekend workout warrior’

A you a weekend workout warrior? Or do you prefer to spread your sessions out across the week?

Well, according to a new study it could be the type and total amount of exercise that counts, rather than the actual number of sessions, which is good news for people who struggle to find the time to exercise.

The research, published in JAMA Internal Medicine journal, involved 350,000 participants and did not find any significant difference in mortality rates between weekend sweaters compared to regularly active participants.

So what does that mean for your workout schedule?

READ MORE: Woman responds to job rejection with meme and lands an interview

The study is good news for the people who struggle to find time to exercise throughout the week. (Supplied)

Results indicated that adults who perform the recommended amount of physical activity per week may experience similar health benefits whether the sessions are spread throughout the week or concentrated in a weekend.

The current recommendations for adults aged 18-64 is a weekly total of two and a half to five hours of moderate activity, or one hour and 15 mins to two and a half hours of vigorous activity, or an equivalent combination of both.

"This large study suggests that, when it comes to exercise, it doesn't matter when you do it," cardiac nurse Joanne Whitmore told the BBC.

"The most important thing is that physical activity is undertaken in the first place."

Ben Lucas, Director of Flow Athletic, agrees, telling 9Honey: "It's true that some exercise is better than no exercise, especially in terms of health markers. If all you can fit in is a workout on the weekend, then absolutely, do what you can. Something is better than nothing."

Less might not always be more

Now this might be music to your ears if you consider yourself relatively time-poor. But while working out only on weekends might be enough to keep you fit, it might not be the ideal way to go for a variety of other reasons.

READ MORE: 12 health mistakes to avoid making this winter

There are more health benefits to spreading your sessions out throughout the week. (Getty)

READ MORE: How often do you have to hit the gym to build muscle?

According to the Department of Health, while there is a weekly target for physical activity, recommendations do state that ideally a person should "be active on most (preferably all) days".

"The con [of only working out on weekends] is that to make that exercise worthwhile you will need to train strenuously, for example HIIT training, heavy weight training, and you need to commit," Lucas tells us. "If you are only training two days a week, you need to stick to it and make sure it happens."

Lucas says spreading your sessions out is better for consistency and balance, and you could also put yourself at more risk of injury, if you are relatively sedentary for most of the week, before putting your body through extended sessions on just one or two days.

"The guidelines say that we should train for 150 minutes per week, that comes to 75 minutes per workout. That's a very long time to train for someone who isn't as fit and it can lead to injury to train at intensity for that long," he warns.

He recommends aiming for three or more workouts a week, or 30 minutes a day, even if it's a brisk walk.

"Especially if you are desk bound and if you are not doing much incidental exercise it is important to move for you overall health. It's good for your mood, mind, digestion, weight management and being consistent will give you better results than being more sporadic," he adds.

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Woman exercising

Which type of exercise burns the most calories?

Build strength with this full-body dumbbell workout that only involves six exercises

Whether like me you’ve recently quit the gym due to the cost of your membership rising, or you’re still working out from home post-pandemic, looking for decent workouts that can be done will little, or no equipment can be challenging. Luckily, I’ve enlisted the help of an expert to share a full-body workout you can do with just a set of dumbbells. 

If you are looking for a set of dumbbells to add to your home gym set-up, it’s worth checking out the best adjustable dumbbells on the market. Unlike a regular set of dumbbells, as its name might suggest, with adjustable dumbbells you can add, or remove, weight at the click or twist of a button, making them ideal for strength training at home. If you don’t have dumbbells, the exercises below could be done with a kettlebell, or a couple of milk cartons or water bottles (just make sure the lid is screwed on before you get started). 

A Simple Core Workout to Try at Home

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An effective and low-impact workout, Pilates has been around for nearly 100 years, but has grown in popularity in recent decades. The unique strength training exercises work deep muscles and can improve everything from flexibility and balance to circulation and muscle control. Whether you're just starting an exercise regimen or returning to workouts after an injury, Pilates is great for all levels of fitness, but is an especially good routine for beginners. Here's everything you need to know about Pilates for beginners, including what equipment you need to get started and a complete workout plan, designed by fitness experts.

What Is Pilates?

"Pilates is a mind-body exercise that challenges your core and sculpts lean muscle," says fitness instructor Cassey Ho, founder of Blogilates and author of protein-based cookbook Sculpt. Developed by Joseph Pilates, the exercise combines core stabilization, strength, flexibility, balance and proper alignment with concepts like mindfulness, breathing techniques and fluidity of movement.

The workout was initially designed to help injured athletes and dancers return to exercise in a safe manner and also maintain fitness moving forward. "All that pulsing paired with deep mind-muscle connection is what makes Pilates extremely effective," Ho says.

Pilates Benefits

full length of woman exercising with pilates balls on pink background

Paul Aiken / EyeEmGetty Images

Ho says that one of the main benefits of Pilates stems from the fact that the workout strengthens your deepest muscles, which are much more difficult to target with other types of workouts. One of the biggest positive benefits is the intense core engagement, which Ho says hits the deepest parts of your abdominals. "A stronger core also helps with better posture which ends up making you look taller and more confident!" Here are just a few of the health benefits you can reap from practicing Pilates:

  • Improved posture, coordination and balance
  • Enhanced flexibility and stabilization
  • Increased muscle strength and control
  • Improved stress management and mind-body connection
  • Enhanced circulation and lung capacity due to deep breathing
  • Balanced strength on both sides of the body

    Pilates Tips for Beginners

    "Pilates is perfect for beginners, or even someone coming back into fitness after some time off," Ho says. "Literally every move has a modification, so you can take what you need and then level up as you grow stronger." She adds that since Pilates is a low-impact form of exercise, it's also easy on the joints.

    Mat Pilates is also a great entry into fitness for beginners since it doesn't require anything else besides a yoga mat, which means it's easy to get started. "All you need to start is some space to move," says Ho. "If you don’t have a mat, just find a soft and sturdy surface to lay on, like carpet. When you’re ready, you can add intensity with resistance bands, light weights, blocks or a Pilates ring."

    multitasking is the easiest thing i've ever done

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    When it comes to specific Pilates terms and lingo, Ho says that as you practice you'll quickly learn the names of the moves you love. Some common terms that you may hear frequently used in a Pilates workout include:

    • Pilates stance: This movement involves heels together and toes apart.
    • Midline: An imaginary line from your head to your toes that your instructor will cue you to “hug” to help with balance and engage your core.
    • Tabletop: You begin a few core exercises in tabletop, laying on your back with your legs up in a 90° angle.
    • Tuck: This just means a slight round in the low back to encourage good alignment and core engagement. Booty in, core engaged.

      10-Minute At-Home Pilates Workout for Beginners

      This short but effective workout is a great entry into Pilates and targets the abdominals. You can try this 10-minute Pilates workout at home right now — no special equipment required. Follow along with the video and read on for Ho's specific instructions on how to properly perform each exercise.

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      1. The 100s

      • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips and keeping your shins parallel to the floor.
      • Lift your head and shoulders off of the ground making sure to lift using abdominal muscles by pushing your ribs up and shifting them toward your hips to keep pressure off your head and neck and to keep abs engaged.
      • Extend arms by your sides and pump them up and down, inhaling on a count of four and exhaling for a count of four.

        2. Single Leg Stretch

        • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips and keeping shins parallel to the floor.
        • Lift your head and shoulders off of the ground, making sure to lift using your abdominal muscles, pushing your ribs up and shifting them toward your hips to keep pressure off your head and neck, keeping abs engaged.
        • Extend one leg and pull your opposite leg into your chest, then switch, alternating.

          3. Roll-Ups

          • Lay on your back with legs extended, inhale as you lift one vertebrae at a time, rolling your body up to a seated position.
          • Then with control, exhale as you lower back down one vertebrae at a time. To modify this move to be less intense, bend your knees and grab the back of your legs for support as you roll up.

            4. Single Leg Drop

            • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips, keeping shins parallel to the floor.
            • Drop one foot to the floor, lightly tapping your toes, then alternate with the other leg.

              5. Double Leg Lift

              • Lying on your back, extend both legs into the air and exhale as you drop both legs towards the floor (but make sure to stop when your legs are in line with your hips). To modify, bend your legs.

                6. Plank

                • Start on all fours with knees directly under your hips and hands directly under your shoulders (to increase intensity shift forward slightly).
                • Lift knees off the floor, keeping your hips in line with your shoulders and not lifting up too high.
                • Brace your belly and breathe.

                  How to Continue Your Pilates Journey

                  In addition to in-person workouts at your local Pilates studio, there are a variety of on-demand and live Pilates classes available through workout apps and Youtube workout channels.

                  Our sister brand Prevention even offers a 10-Minute Pilates workout DVD ($27.95) that includes six Pilates workouts that focus on breathing, stretching and lengthening your muscles, plus a bonus guide that includes a daily workout schedule. If you're looking for a complete pilates workout program for beginners, Ho offers a 28-day Beginner's Workout Calendar program through her Body by Blogilates app ($3.99/month for a premium subscription) that is designed to help anyone just starting out or getting back into exercise.

                  The Bottom Line

                  Regardless of whether you commit to a full program or just start to incorporate Pilates into your exercise regimen once or twice a week, Pilates is an incredible total body workout doesn't take much equipment or experience to start.

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watchOS 9 preview: A hearty upgrade for workout and sleep tracking

Apple may have the best smartwatch around, but there are still some areas where it lags the competition, particularly in exercise and sleep tracking. With watchOS 9, the company is bringing a robust slate of Workout updates, alongside new watch faces, redesigned apps and the ability to detect sleep zones. Now that the public beta is here, we can get a first look at whether the company can close those gaps.

To install the watchOS beta, you’ll need to have an Apple Watch Series 4 or newer, as well as an iPhone running the iOS 16 beta. That means if you don’t want to risk losing your data, you might want to wait until an official release before updating.

Hearty changes in Workouts

Some of the most impactful updates are in workouts. Apple added pages that present more data when you’re logging an activity, so you can easily keep track of things like your segments and splits or elevations. Of these new screens, my favorite is the Cardio Zones view, while I found the Activity Rings page the least helpful.

It was satisfying to see where my heart rate was during a 45-minute HIIT session, and the Apple Watch displayed that information clearly. There were five zones in different colors on screen, and the one I was in was highlighted. Afterwards, I learned through the Fitness app’s new summary page that I had spent most of the time (about 22 minutes) in Zone 4, and Apple also helpfully displays the heart rate range for each zone.

Two Apple Watch screenshots alongside an iPhone screenshot showing the new Cardio Zone and Activity views in the Workout app, as well as the heart rate summary on the Fitness app on the phone.

Screenshots

The Cardio view is supposed to be available for all workouts, but I didn’t see it in activities like Yoga, Dance or Cooldown. They do all support the new custom workout feature, though, which lets you create specific goals to focus on during your session. This is much more useful in distance or endurance-related activities like running, cycling, rowing or HIIT, where Apple offers suggested templates like 8 x 400m repeats, 1 mile repeats or 20 min of 20 sec / 10 sec. You’ll get haptic and audio alerts when you hit your target heart rate, distance, calories or time.

You can scroll all the way down to set up your own, but this experience is pretty inconsistent across different workout types. For some activities, you’ll have plenty of options like Pacer, Distance, Calories or Time. For others, like Open Water Swim or Rower, you’ll only see Calories and Time, along with a Custom option that lets you set specific periods of work and recovery.

Not every activity is going to be compatible with distance or pace, so this inconsistency is understandable. Just don’t expect the custom workouts feature to behave the same way for all your exercises.

Six screenshots showing the new custom workouts in the watchOS 9 beta.

Screenshots

Runners will find a lot of the watchOS 9 tools helpful, though. Apple also added new running form metrics like stride length, ground contact time, vertical oscillation and something it calls Power. That last one measures your responsive energy demand and is displayed as a number of watts. These new metrics are automatically calculated, and are only available during Outdoor Run workouts. You’ll need to be using an Apple Watch Series 6, Watch SE or newer, too.

If you tend to run or bike along the same routes, watchOS 9 can also let you race against yourself in the new Race Route feature. When you complete Outdoor Run, Outdoor Cycle or Wheelchair Run Pace workouts, your iPhone will use on-device processing to group similar routes. The next time you start one of these activities, the Route view will tell you if you’re ahead or behind your typical time, how much distance is left and alert you if you go off your usual path. Apple also added a new Pacer mode that lets you set a target time to complete a distance you specify, and will then guide you to hit the required pace to meet that goal. Garmin and Samsung watches have similar features, so Apple isn’t breaking new ground here, but it’s nice to see come to watchOS.

I don’t usually bike, swim and run within one session, but for triathletes, the new Multisport workout mode makes it easier to switch between the three activities so you don’t have to fiddle with your watch. Apple also added support for Kickboard as a stroke type, and swimmers can see a SWOLF efficiency score on their summaries.

New watch faces and interface

One of the nicer things about each watchOS update is the new faces, which offer a way to refresh your device. This time, Apple not only added the ability to change the background color of existing options like Modular and X-Large, it’s also introducing new Playtime, Metropolitan and Lunar designs. The company redesigned the Astronomy screen, too, and it’s similar to the iPhone version where you can choose between views of the earth, moon or the solar system. Meanwhile, Lunar lets you pick from the Chinese, Hebrew or Islamic calendars to display around the clock.

<img src="https://mysterio.yahoo.com/api/res/1.2/TOdOrq85rV6poF1qWzRZWg--/Zmk9Zml0O3E9MTAwO3NzPTE7dz02NzU7YXBwaWQ9ZW5nYWRnZXQ-/https://s.yimg.com/os/creatr-uploaded-images/2022-07/454b8df0-02e1-11ed-bdcf-e99e94de28f6.cf.webp" alt="Three screenshots showing, from left to right, the new Modular, Astronomy and Lunar watch faces in the watchOS 9 beta." data-uuid="0500d91e-ecfc-3d05-a419-9720ea8f0550" loading="lazy"/>

Screenshots

I never knew how much I’d appreciate having the Chinese Lunar calendar within reach until I added this face. It has Mandarin characters telling me it’s currently the fifteenth day of the sixth month, and I can use this to count how far we are from the next Lunar New Year or my grandmother’s birthday (which my family bases on the Chinese calendar).

Apple also redesigned the calendar app, making it easier to add new events from your wrist. Siri also no longer takes over your whole screen when triggered, instead appearing as an orb floating over the clock.

Because I had set up Medications on my iPhone on the iOS 16 preview, I also received an alert on watchOS 9 when it came time to take my supplement. I could easily log that I had taken my meds, skipped them or snooze the reminder.

Sleep zones and other updates

Speaking of snoozing, Apple also added sleep stage-detection to watchOS 9, using data from the accelerometer and heart rate monitor. It’ll detect when you’re awake, and distinguish between zones like REM, Core or Deep sleep. This feature is way overdue, considering Fitbit has long been able to do this with even its midrange trackers. But while I didn’t get around to testing Apple’s system in time for this preview, I look forward to seeing how it compares when I do a full review.

A screenshot and a picture showing, from left to right, a Siri symbol floating on the watchOS 9 home screen, and a Medications reminder.

Screenshot / Engadget

There are some other updates I’d like to spend more time with, too, like the additional metrics when doing a Fitness+ workout. So far, my experience with the watchOS 9 beta has been smooth, and honestly the cardio zones workout view alone has made the installation worthwhile (for a gym fiend like me, anyway). If you’re comfortable with the risk involved in running beta software, and can’t wait till a stable release to get these new features, you’ll likely enjoy what Apple has to offer today.

All products recommended by Engadget are selected by our editorial team, independent of our parent company. Some of our stories include affiliate links. If you buy something through one of these links, we may earn an affiliate commission.

A Top Trainer Shared His Workout for Building ‘Boulder Shoulders’

In a new video on the Athlean-X channel, strength coach Jeff Cavaliere C.S.C.S. demonstrates a series of exercises that he says will help you build "boulder shoulders" by recruiting all three heads of the deltoid muscle.

He starts off with the dumbbell seesaw press, an alternating overhead press variation where you push one arm up as you're pulling the other down. "Neurologically, we actually function as push-pull machines, so we can get better output by pulling down while we're trying to push up," says Cavaliere.

He recommends doing this for 4 sets, starting with a weight where you can reach failure in the 8 to 10 rep range, then switching to a weight where you'll fail at 6 to 8 reps for the second, third and fourth sets. Then when you're hitting fatigue after the fourth set, finish off by dropping one of the dumbbells and perform over-and-backs, using a little momentum from your legs.

Next up, he demonstrates the cable side lateral row, pulling out across the body and out into abduction, hitting the middle delt. If you don't have access to a cable machine, you can recreate the same pattern of movement with a side-lying lateral raise. Cavaliere prescribes 3 sets of 8 to 10 on each arm. "No need to rest in between; as you're working one arm, you're resting the other," he says.

To hit the rear delt, Cavaliere uses the hip hugger, holding a pair of dumbbells at his side and then bringing them up and behind the body, squeezing at the top. Another rear delt builder, and a staple in Cavaliere's workouts, is the face pull. The key to this movement is to get the elbows level with or back behind the body.

Finally, Cavaliere works the front delt with a stretch front raise performed at an incline. "We can elicit a stronger contraction just by dropping those arms down, which naturally puts them into extension because of the angle of the incline bench," he explains. An alternative to this is the cable stretch front raise. Once again, perform 8 to 10 reps for 3 sets.

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Aron Baynes Potential ‘Fit’ For Celtics Following Workout

Aron Baynes’ NBA comeback attempt might just occur with his former team in the Boston Celtics.

Baynes held a workout in Las Vegas on Friday for teams around the league after missing all of last year due to a spinal cord injury. Baynes suffered the baynes-work-nba-teams-las-vegas-one-year-spinal-cord-injury">major injury when he fell in the bathroom while playing for the Australian national team in the 2021 Tokyo Olympics. The nine-year NBA veteran spent almost two months in hospitals in Tokyo and Brisbane learning how to walk again, per ESPN.

Now, Baynes, who played two seasons with the Celtics from 2017-2019, is trying to entice teams to take a shot at him, and a celtics/aron-baynes-fall-workout-las-vegas/">reunion in Boston isn’t out of the question, according to well-connected Heavy.com writer Steve Bulpett.

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“I can see a fit in Boston,” a source told Bulpett. “They’ve already got (Rob) Williams and Al (Horford) and the other Williams (Grant) when they want to go smaller. They wouldn’t be asking a lot from (Baynes). He played for Brad (Stevens), so it’d be a bit different with (Ime) Udoka, but I wouldn’t see that as any problem.

“It’s just a matter of what direction Boston wants to go. I can see them waiting a bit, too. There are some bigs that could become available as other moves get made.”

Bulpett noted not only the history Baynes has with Stevens, but also the connection the 6-foot-10 center has with Udoka. Baynes’ first three seasons in the NBA came with the San Antonio Spurs, where Udoka was an assistant on Gregg Popovich’s staff at the time.

Baynes tallied 5.8 points and 5.1 assists in 17.5 minutes per game during his time with the Celtics, and if he does end up in Boston, he will look like a much different version of himself. Baynes averaged less than one 3-pointer per game during his Celtics’ tenure, but now focuses more on that area of his game. During the 2019-20 season with the Phoenix Suns, Baynes attempted 4.0 three-point attempts per game.

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‘I Did Natalie Portman’s ‘Thor’ Arm Workout For A Month’

I've always been self-conscious about my arms. I have broad shoulders and build muscle quickly, so I generally shied away from lifting weights in the past. An outdated refrain echoes in my head: You don't want to get *too* big and muscly. It didn't help that I was once told during a high school swim practice that I had "man shoulders"—whatever that means.

Still, when WH fitness editor Jennifer Nied asked if anyone wanted to try out Natalie Portman's arm workout from her movie Thor: Love and Thunder, in theaters July 8, I quickly volunteered. I surprised myself by how fast I said yes, as I had very limited knowledge of the movie, or Natalie's starring role as Thor. But in that moment, I wanted to try something different and revisit my relationship with training my upper body.

This was totally out of my wheelhouse. Running is my go-to exercise—but years of cross country, treadmill sprints, and looong races have taken a toll on my knees. I knew I needed to find new ways to move and make my body stronger. Why not try an A-lister's workout?

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Once I got the training regimen from Natalie's trainer Naomi Pendergast, CPT, director of RPX fitness, it was just Natalie Portman and me, grinding our planks, Arnold presses, and more for three days a week. At least that's what I imagined in my head. (Spoiler: Building Marvel-worthy arms is so much more than biceps curls.) Here's how the 30 days of *intense* arm-strength training went and what I learned along the way.

The Thor Arm Workout, From Natalie's Trainer

Let's start with the basics. And, yes, this is ~the same~ workout Natalie did with her trainer to build muscles and prep for stunts in her Marvel role. "Our typical weekly routine would consist of three strength training sessions a week and two sessions of mobility, agility, and stability work," Pendergast tells me.

"Starting five months before shooting gave us the opportunity to make sure Natalie's body was well conditioned before we upped the weights to build muscle bulk," says Pendergast. "Consistency is the most important thing in changing your shape and reaching your goals." (Fun fact: Pendergast says Natalie's an avid runner, so we had that in common.)

And Natalie was very determined. "I was lucky because Natalie is an extremely focused, hard working, and determined person so she turned up every day and gave 100 percent," Pendergast says.

Here's the exact arm routine Pendergast programmed for Natalie to hit her goal Marvel physique. It includes four parts: an upper bod warm-up, arm strength combos, cardio bursts, and a core circuit.

Upper-body warmup:

30 seconds marching arms

30 seconds lat stretch

30 seconds beast crawl

10 repetitions roll down walk outs

25 repetitions power band kneeling reverse fly

    Arm Strength Workout: (rest for 90 seconds between sets)

    Off-set push up followed by a 1 minute elbow plank (4 sets of 10 reps)

    Straight arm raise with palms up followed by 1 minute reverse plank (4 sets of 20 reps)

    Dumbbell Arnold press followed by a 1 minute side plank (4 sets of 10 reps)

    Dumbbell bicep curl followed by a power band kneeling rotation (4 sets of 12 reps)

    Dumbbell tricep press followed by 1 minute squat jump (4 sets of 12 reps)

      Cardio: 2 minutes boxing + 1 minute skipping (complete 3 rounds with 90 seconds rest in between)

        Core circuit:

        Basic abdominal crunch, feet down (1 set of 20 reps)

        Abdominal crunch, feet up (1 set of 20 reps)

        Abdominal crunch with a twist (1 set of 20 reps)

        1 minute weighted overhead arm raises (3 sets)

        The Journey

        natalie portman thor workout

        Jewelyn Butron / Currie Engel

        Week 1: I had to get creative with how to fit the workouts into my crazy schedule. Consistency off the bat was key.

        I started doing Natalie's routine in mid-May, and I was out of town almost every weekend for various events—a college reunion, my brother's graduation, a wedding in Ireland, the list goes on. So, I had to get creative with my workouts, whether that was miming the jump rope sections, adjusting the weights, or wandering my way through hotels to find their tiny workout rooms.

        The first day of the routine was hard. And I mean really hard. Training for a Marvel role is no joke. I followed all the directions as precisely as possible, and it took me a whopping hour and 17 minutes to get through all the circuits. The first round of push-ups and one-minute planks left me shaking, and I collapsed on my mat every time the timer went off, dreading the next round.

        <img alt="thor arm workout" title="" class="lazyimage lazyload" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/0623-thor3-1656065892.jpg?resize=480:*"/>

        Using 12 pound weights for the bicep curls

        Currie Engel

        I started using 10-pound weights and graduated to using 12-pound weights for the Arnold presses and bicep curls. Pendergast suggested resting for 90 seconds between each set, but I actually found that I didn't always need this long to recover and often took 60-second breaks.

        The first few workout sessions, I spent a lot of time checking my phone to make sure I was doing everything exactly right, and the whole thing seemed to take forever. I was exhausted at the end of each set, and my back sometimes hurt (I learned to stretch more and worked on my form).

        Week 2: The workouts started to feel easier, and I had enough energy leftover for my beloved cardio.

        natalie portman thor workout

        Jewelyn Butron / Currie Engel

        It didn't take long before all the exercises began to feel a little easier. Well, almost all of them. The straight arm raises continued to be a challenge. I had to adjust my weights and could never quite make it to 20 reps without taking a break.

        The four rounds of one-minute squat jumps left me hands-above-my-head gasping for air. After a particularly exhausting round of squat jumps, I began counting to help me mark how much time was passing, and realized I was doing roughly 55 per minute. To catch my breath and steady my heart rate, I'd walk in circles around the gym during the rest period.

        I also started incorporating a very quick, short three-to-five minute treadmill fast run (anywhere from 8.5 to 9 mph) into the warmup to get my heart rate up, and found that it helped wake my body up better during early morning sessions so I could mentally and physically handle the moves to come.

        I didn't stay still on my off days, either. I kept up some of my favorite regular workouts (read: cardio) like a long run on the West Side Highway or a 45-minute elliptical circuit. I did some yoga. I stretched, which felt incredible, and also was in line with Pendergast's guidance.

        Week 3: My endurance improved and my competitive nature kicked in.

        I really started noticing that my all-around stamina had improved. When I watched my form in the mirror, I noticed some definition, especially with my shoulders and biceps.

        Knowing how hard Natalie worked definitely motivated me during especially busy days or sweaty combinations that seemed never-ending. I'll be the first to admit it: I'm very competitive. I also wanted to prove to myself that I could do it.

        Week 4: I memorized the exercises and saw physical results.

        thor arm workout challenge

        Currie Engel

        A big benefit of following the same circuit each week was perfecting the moves. It took a while, but I finally didn't have to check my phone every time I switched exercises. On top of that, I increased the weights. Instead of grabbing the ten pound dumbbells, I went for the 12 pounds. The planks didn't hurt as much, either.

        By day 30, I graduated to 15 pound weights for the triceps press. I saw big gains in my cardio endurance (yes, thanks to the strength training). The squat jumps didn't knock me out the way they used to.

        My Biggest Takeaways

        thor workout challenge natalie portman arms

        Currie Engel

        This challenge pushed me mentally and physically. More than a few times my alarm would go off in the mornings, and all I wanted to do was roll back over and sleep. I'm so glad I stuck with it. Here's what I learned about myself, exercising, and my body during those 30 days.

        I didn't need to be perfect to reach my strength goals.

        I usually work out every day, but I am certainly not used to working out for nearly an hour and a half each time I step in the gym. And as I struggled to wake up extra, extra early in the mornings before work, or attempted to fit in a nighttime sesh, I had to remind myself that unlike Natalie, this is not my full-time job. I gave myself permission to skip a few exercises or cut it short to, you know, make it to work on time or finish my laundry.

        I'm a rule-follower, a planner, and a perfectionist, so that was tough. I probably missed a workout or two when life got in the way (I had to make it to a wedding one afternoon and I had to skip the last two circuits.) But I gave myself grace, keeping in mind I was doing my best. It wasn't about perfection, it was about committing to the challenge. And I still felt and saw a big difference after just 30 days.

        Sharing my progress with friends and family helped keep me accountable.

        I'd be lying if I said I always looked forward to the hardcore training sessions. Sometimes, I actually dreaded the long, tough routine. As cheesy as it sounds, I got through it thanks to accountability and support from my fam and friends.

        My family really enjoyed following along with my progress. I am the only daughter in a family of all boys, and my brothers and dad loved asking about the workout. One of my brothers also thought I was doing the workouts with Natalie, and I am sure he was heartbroken when I corrected him.

        I wanted to have new progress reports every time they checked in about my workouts. Skipping a sesh or quitting the routine altogether wasn't an option.

        I learned a lot about my body—about how it moves, and what it needs.

        thor arm workout challenge

        Forearm plank for ’Thor’ arm workout challenge.

        Currie Engel

        My body didn't need long cardio sessions every single day. My knees thanked me for more off days. My lifting fears—getting bulky or big or developing whatever "man shoulders" are—never came true.

        My body responded in ways I never expected to the new routine. In fact, I have definition in areas I struggle to tone (my tris). And I didn't just see a change in my arms, I felt it in my core, too. That's what dozens and dozens of body-shaking planks will do in a month.

        The best part is, I feel really strong, and that feels so good. It's been years since I did real-deal strength training, and I've never done a trainer-programmed routine before.

        Even now, I find myself gravitating toward those dumbbells. I definitely am not opting for the full 75-minutes arm circuits after a run, but I'm keeping some of the strength moves in my regular routine because I really, really love feeling so strong.

        Currie Engel
        Currie Engel is the associate news editor at Women's Health.

        This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Aron Baynes to Hold Workout for NBA Teams in Las Vegas After Spinal Injury Recovery | News, Scores, Highlights, Stats, and Rumors

Tim Clayton/Corbis via Getty Images

Veteran center Aron Baynes will hold a workout for NBA teams in Las Vegas on Friday, according to ESPN's Brian Windhorst.

Baynes has been recovering from a spinal cord injury he suffered last July that left him unable to walk for two months.

Per that report, Baynes fell in the locker room during the fourth quarter of an Olympics matchup between Australia and Italy last summer and was knocked unconscious. He couldn't walk after the fall, had numbness in his limbs and hospital scans showed internal bleeding, which put pressure on his spine.

"The loneliest time in my life was laying in that hospital, going in and out of consciousness, going over my life plan and my goals and just crying," Baynes told Windhorst in January. "My uncle Don had an accident 10 years ago. He's a quadriplegic. My family's had first-hand experience with this going down. I was so scared."

Despite a grueling recovery process just to relearn how to walk, he returned to limited basketball activities in January and is now attempting a full return.

"It's a remarkable comeback and a testament to all the hard work he's put in," his agent, Daniel Moldovan, told Windhorst.

Baynes, 35, last played in the NBA for the Toronto Raptors in the 2020-21 season, averaging 6.1 points and 5.2 rebounds in 53 games (31 starts).

In his nine-year career with the San Antonio Spurs, Detroit Pistons, Boston Celtics, Phoenix Suns and Raptors he's posted six points and 4.6 rebounds per game, shooting 48.9 percent from the field and 30.8 percent from three.

Over his career, Baynes made a name for himself as a scrappy defender and rebounder who added range out to the three-point line later in his career, albeit to inconsistent results. He could be an intriguing option for contenders looking to add veteran depth at the center position.

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