1/ Get ready for TOKYO and attack those moves while the nations parade.
Did the opening ceremony make you want to get in shape?
You've come to the right place. Put on your favorite red, white, and blue spandex (or check out these Olympic-inspired workout clothes that are anything but cheesy) and try these moves from our Fitness Team . Our customers swear by our team for an at-home sweat session.
You will do burpees, jumping jacks, mountain climbers, v-ups, push-ups, high knees, Russian twists, flutter kicks, star jumps and jump squats.
As for how much, that will depend on how the evening goes. So get ready to unleash your inner Olympian, and if you still need some extra motivation to workout, these motivating morning mantras from Olympic athletes will definitely do the trick.
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2/ This workout is the ultimate beginner's guide to bodybuilding.
Add dumbbells or kettlebells and take your strength to the next level.
Training details
Fitness equipment: Dumbbells (kettlebells optional)
Training details:
- Start with 15 deadlifts (kettlebell or dumbbell) followed by 15 lateral flyes, three rounds of each.
- Round two takes you to 15 reverse lunges on each leg, followed by 15 upright rows, for three sets of each.
- Finish with side squats (15 on each side), followed by side planks on each side for 30 seconds total, for three sets.
Interested in more home workout video classes? Thousands of yoga, fitness, meditation, and healthy cooking videos await you at leboxdufitness.com, the one-stop online fitness store for wellness. Check it out today!
2/ The Muscle Training Routine Your Workout Program Needs
Worried your usual workout isn't doing the trick?
Make sure your fundamentals are in shape with these tips.
With so many studio classes becoming fitness fads, it's easy to forget the simple things, like our dumbbell roots! Let Tony Tran of fitness boutique Le Box Du Fitness take you back to the basics of strength training with a workout designed to help you build (or strengthen) a solid foundation with perfect technique.
Do not hesitate to read our article on leg exercises and mainly Our 10 best exercises for long and thin thighs , you will get prominent and resistant legs.
Push your strength limits and tone your body from head to toe with these simple exercises designed to safely work multiple muscle groups at once.
Training details:
- Perform each movement for about 30 seconds.
- Repeat the workout three times in total.
- You will need an exercise mat and a set of 5-9lb dumbbells for this class.
- Start with arm circles to warm up your shoulders.
- Activate your abs with a side plank on both sides.
- Use single-leg bridges to work your glutes.
- Finally, finish with a Spiderman stretch to prepare your muscles for action.
- The workout begins with leg and arm lifts, then single-leg squats, single-leg rows, and single-leg lunges with a row and kickback.
- Then move on to forward lunges with a rotation and dumbbell press, followed by squat jumps.
Interested in more home workout video classes? Thousands of yoga, fitness, meditation, and healthy cooking videos await you at leboxdufitness.com, the one-stop online fitness store for wellness. Plus, Fitness readers get an exclusive discount (over 40% off!). Check it out today!
3/ High intensity interval training
7 Minute HIIT Series
The combined Yoga-Pilates class that sculpts a dream butt
The functional training routine that will transform your body.
With a little resistance training and a regimen that works you from head to toe in less than 30 minutes, get ready to see results.
Functional training is the latest fitness trend that has taken over gyms and classes around the world.
The basic concept:
Improving your ability to perform daily functions. This means not only strengthening your muscles, but also improving coordination and communication between your brain and body. Getting a toned butt in the process doesn't hurt either.
Today's workout features functional training and movements that can transform your entire body. Grab your dumbbells and hit the mat with the expert personal trainers at Le Box Du Fitness .
Their unique workout program is designed to work your upper body, lower body, core and endurance in just 30 short minutes.
- Perform each exercise for 50 seconds,
- with 10 seconds of jelly-legs after each.
- Rest for 10 seconds between each set.
Set 1: Perform single-arm squats, knee crossovers and rows, quarter squat jumps, and knee crunches.
Set 2: Change to a lunge with a curl, a squat with a triceps extension, a jump and a curtsy, and return to standing.
Set 3: Hit both sides with single-leg deadlifts and lateral raises, arm sprints, jump press burpees, and cross crunches.
Set 4: Perform side lunges with knee thrusts, static hip lift with pullover, side jumps with back jumps, and rockers.
Set 5: Finish with a step back and a step forward, then a bent-over row, calf jumps, and finish with raises and lowers.
Interested in home workout video classes? Thousands of yoga, fitness, meditation, and healthy cooking videos await you at leboxdufitness.com, the one-stop fitness store for online wellness resources. Plus, Fitness readers get an exclusive discount of over 40%! Check it out today!
How to Clean Weightlifting Gloves
You want to pick up weights, not bacteria.
When you're lifting heavy weights (and, BTW, we've got 10 reasons to start if you still need convincing that it's a good idea), gloves pretty quickly become a staple for protecting your hands and giving you a better grip.
Unfortunately, shortly after your workout, they're more than likely going to end up in your gym bag, a dark, damp environment that's perfect for bacteria to grow. Bring them back into the light and follow these cleaning tips from Erin and Leif Frey, founders of FREY detergent.
4/ How to clean weightlifting gloves
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Soak them in the sink.
Fill your sink with warm water, add enough soap (dishwashing liquid works well) to soak it thoroughly, then submerge your gloves. Massage each glove, making sure to work the water through each finger, and use your hands to scrub away the grime.
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Turn them inside out.
It will be easier to clean the inside. Just rinse and repeat the same routine you did for the outside. If the gloves still smell after massaging, let them soak in soapy water for about an hour before scrubbing them again. Then rinse them thoroughly so as not to leave any irritating residue.
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Put them in the washing machine.
If you can't wash them by hand, toss the gloves in the washing machine on a delicate wash setting (make sure the Velcro straps are securely fastened to prevent them from snagging on your clothes). Let them air dry to help them retain their shape, and dry them indoors instead - putting them in direct sunlight can weaken the fibres and cause them to lose their shape more quickly.
5/ This 30-minute circuit training session will optimize your training
Build strength and endurance without spending all night at the gym.
If you need a break from your circuit workouts, these classic strength training moves can still get you results.
Click here if you want to know everything about our article on gluteal fitness training with our blog on gluteal exercises to get a physique worthy of the Olympic games.
Improve your endurance while focusing on core-strengthening moves with this quick workout that lasts only the length of your average TV sitcom.
Le Box Du Fitness trainer Tony Tran will show you moves that will tone problem areas like your lower abs and obliques.
Don't let the core focus fool you: This routine will also call on your arm and leg strength. Get your A-game ready and press play.
Training details:
You'll need an exercise mat, a set of light dumbbells, and sliders or paper plates for this class. Perform each move for 30 seconds and repeat the workout a total of three times for best results.
- Start with a warm-up with core activation, tables, pushes and pulls, and a tabletop back opener.
- Start the workout with reverse crunches, toe kicks, scissor kicks, and alternating toe kicks.
- Do a double crunch, spikes, "Rockette" moves, and a weighted variation of the Superman pose.
- Finish with a T-stabilization and an alternating side plank.
- Repeat the sequence two more times.
6/ The workouts you need after overeating
You ate, you drank, you were merry? No shame in that.
But today? You're not feeling so great. Get back on track with these workouts and feel like new in no time.
Morning Metabolism Booster
Did you eat too much last night and wake up feeling great?
This quick metabolism-boosting morning workout will wake your body up and get it firing on all cylinders.
Work your muscles
Yes, cardio can be nice when you're feeling active, but nothing will work your body harder than strength training. This 20-minute strength training routine looks quick but will definitely leave you sore.
Get Things Done with Yoga
Chances are you're in a food coma or hungover from the night before's festivities, which means a high-intensity workout might be too much to handle in the morning. Start with this energizing yoga flow instead. It'll get your insides moving and your body back to normal in just 15 minutes.
Get energized with HIIT
If you're looking for a quick workout that will work wonders in just a few minutes, HIIT is your best bet. Try these five moves to burn your entire body.
Stimulate your abs
After overeating, it's natural to want to target your body. (But don't just stick to ab exercises or planks: These anything-but-basic moves will help you burn your abs without getting bored.
Blast Your Body With Weights and HIIT
If you really want to challenge your body, there's no better mix than HIIT training and weights. Try this 15-minute boot camp (using your body and a kettlebell) for a workout that's the best of both worlds.
We have spent a lot of time to bring you the most comprehensive article about training to lose 5kg in 30 days, we hope you enjoyed learning about it.
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If you liked this article and it helped you discover Olympic type workouts. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.
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And if you want to know more about portable fitness equipment to stay in shape, don't hesitate to consult the collection dedicated to fitness equipment .
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