Body Builder

7 Best Bodyweight Workouts to Build Muscle

Most people write off bodyweight training as a way to achieve conditioning, fat loss, and not much more. While bodyweight moves are good for conditioning and burning fat, you can use bodyweight workouts to build muscle as well. To do that, you need to mix the right movements with the right amount of volume.

The seven bodyweight workouts below will help you do it. Each of these workouts focuses on building muscle in a specific part of the body, and they can be completed in 30 minutes. For these workouts, all you’ll need is a TRX system or gymnastic rings, a pullup bar, benches and blocks, resistance bands (and a stable object, like a squat cage, to anchor them to), floor space, and some good old fashioned gusto. These are the best bodyweight workouts to build muscle—grab your gear and get to it.

The 7 Best Bodyweight Workouts to Build

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Watch Now: A Kettlebell Abs Workout That Targets Your Obliques

Core exercises don’t need to be bodyweight-only, and this quick kettlebell abs workout proves that adding resistance to the mix can be a great way to challenge those all-important muscles.

In this video, the fifth installment of Sweat With SELF’s new kettlebells series, you’ll complete a 20-minute core workout that’s focused on your rectus abdominis (the muscles that run vertically along the front of your abdomen) and your obliques (the muscles along the sides of your abdomen). Lee Jimenez, a certified kettlebell level one instructor and ACE-certified personal trainer, and ACE-certified personal trainer Tiffany Ragozzino will take you through the routine, which includes three rounds of four kettlebell exercises.

After a quick warm-up—where you’ll get the blood flowing throughout your body with exercises like the cat-cow, bird-dog, and plank walk-out—you’ll get into your abs workout. You’ll complete each exercise—the single-arm assisted sit-up, Russian twist, plank pull

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‘Thor: Love and Thunder’: Natalie Portman Workout Routine

Now let’s get into it: Here’s how Portman got those toned arms.

Natalie Portman holding a hammer

Natalie Portman truly is Mighty Thor.

Marvel


Pendergast noted that they only had four months before shooting started to get Portman to look like Mighty Thor. She said it was the star’s dedication that led to the results they got.

“Natalie is a very focused, hardworking, and determined woman, which was the main reason we were able to reach the goal look in time for filming,” Pendergast said.

Here’s the workout routine Portman did to get her toned arms:

Warm-up:

30 seconds: Marching arms 
30 seconds: Lat stretch 
30 seconds: Beast crawl 
10 reps: Roll down walk outs 
25 reps: Power band kneeling reverse fly 

Main set:

4 sets/12 reps: Banded pull-ups
4 sets/25 reps: Dumbbell straight arm lateral raise
 (rest 1.5 minutes) 
 
4 sets/20 reps: Straight arm raise (palms up) 
4 sets/1 minute: Reverse plank
(rest

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I tried Kate Middleton’s exhausting workout routine for 14 days – watch







Georgia Brown




It’s no secret the Duchess of Cambridge has a natural affinity for health and fitness, having given royal fans a glimpse at her athletic talent and competitive streak at many a sporting event in the past.

SEE: Kate Middleton’s epic workout routine and healthy lifestyle is not for the faint hearted

Former rugby player Mike Tindall, who is married to Prince William‘s cousin Zara, even described Duchess Kate as an “engine”, claiming his dream rugby team would involve the 40-year-old royal on one wing “because she loves running, she can run all day!”

WATCH: HELLO!’s Georgia takes on Kate Middleton’s gruelling workout routine

Keen to amp

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Supersize Your Legs With This Lower-body Dropset Workout

You don’t have to have spent long around the fitness scene to have heard the apparent golden rule of the weights room: never skip leg day. On reflection, it’s a good rule.

But, if you’re short on time, working with limited equipment, or just unsure exactly where to start, leg day can seem a daunting proposition; which is precisely why we’ve come up with this low-kit, high-rep, leg day gauntlet.

This 250-rep dumbbell-only leg burner makes for the perfect low-tech lower body finisher, or quick-fire quad burner for days when time isn’t on your side.

Westend61Getty Images

Grab a pair of moderately weighted dumbbells or kettlebells, find some space, and after a thorough warm-up work your way through five rounds of our trouser-stretching crucible. Rest just as necessary to ensure sharp form, but keep it punchy: both your legs and your lungs should be putting in the work

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P90X’s Tony Horton Shared the Workout Tips He Uses to Stay Shredded

Almost 20 years after becoming a household name by telling P90X users to “bring it,” Tony Horton is still bringing it. The 64-year old lifts three days per week, does yoga on Saturdays, and spends the rest of the week out in his “yard”—climbing ropes, working on parallel bars, doing sprints, and training on his at-home ninja training course.

“Yesterday, we were out there for four hours, and I was able to do pretty well with the youngsters,” he says. “One of the things we did was up and down the 20-foot rope twice, timed. So you go all the way up, come down all the way, then hit it a second time. My buddy Scott did it in 14 seconds, Mine was 19.”

Even with six days of training, Horton finds time to work on his program, The Power of 4, design and appear in workouts for

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