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"Lift heavy" seems like the answer to everything nowadays, right? While weightlifting is beneficial for lots of reasons - especially for women - it’s not required to build strength and sculpt your body. For many people, getting a workout on with your own body weight is enough. Whether you work out at home or want to give the dumbbells a rest, we’ve put together a list of 13 body-burning moves that require no weights. To see strength success, practice your routine two to three times per week. Keep reading to learn how many sets and reps each move needs. And don’t be fooled by the lack of equipment. This mix of cardio, plyometrics, and bodyweight exercises will still work you hard. Warm up before you start. Five minutes of brisk walking or jogging will do the job. Stretch or foam roll afterward to minimize soreness. A twist on a jumping jack, rotational jacks are a good way to kick off a workout.



(Image: [[https://images.pexels.com/photos/33225652/pexels-photo-33225652.jpeg|https://images.pexels.com/photos/33225652/pexels-photo-33225652.jpeg]])They’ll get your heart rate up and muscles warm. 1. Start in a wide stance with soft knees. 5. Return to start. 6. Complete 12-15 reps for 3 sets. Planks are a basic (but not easy!) exercise that provide full-body benefits. Adding the reach-under targets your core even more. 1. Assume a high plank position on your hands. Ensure your core is braced and your lower back doesn’t sag. Return to a plank. 4. Complete 3 sets of 20 total taps. Step-ups will burn your lower half. Plus, they’re great for  [[https://bbclinic-kr.com:443/nose/nation/bbs/board.php?bo_table=E05_4&wr_id=598922|alpha surge male performance support]] working on balance and stability, too. 10-15 reps, leading with your left leg. 5. Complete 3 sets. No need for weights when you can do a few sets of mountain climbers. Supporting your own body weight - in combination with the knee drive - will have your muscles, and lungs, on fire. 4. Complete 3 total sets. Plyometrics are exercises that require your muscles to exert a lot of force in a short period of time.



Squat jumps are a prime example. You’ll get a lot of bang for your buck with just a few sets of these. Warning: They’re high-impact, so if your joints are sensitive, proceed with caution. 4. Complete 3 sets of 10-12 reps. Another type of high-impact plyometric exercise, burpees are a full-body move that will torch calories quickly. 4. Stand up and immediately go into a jump squat. 6. Start with 15 reps. Lateral (side-to-side) movements are an important component of a well-rounded exercise regimen. Standing side hops are great for hip and ankle mobility. 90-degree angle at your sides. Your knees should be soft. 4. Repeat 20 reps for 3 sets. A standard pullup is challenging to complete, even for avid exercisers. Its payout is worth it, though. Use a pullup band for assistance and still reap the benefits. Holding a squat position and pulsing there increases time under tension, or the amount of work your muscle does during a workout.



3. Repeat for 30 seconds. 4. Complete 3 sets. Although they target your core, flutter kicks also zero in on the hips. Three sets of these will have you feeling it the next day. 4. Complete 20 total reps for 3 sets. Foundational but not a cinch, pushups require upper body strength, yes, but also core and lower-body stabilization. Easily modifiable (drop to your knees or perform off an elevated surface like a bench), they’re a universal exercise. Lower down until your chest grazes the floor. 4. Repeat for as many reps as possible for 3 sets. Yet another high-impact move (noticing a pattern here?), broad jumps require lots of force, thus they burn lots of energy. 4. Complete 10 reps for 3 sets. Any exercise that works your glutes, quads, and hamstrings - the largest muscles in your body - is bound to pay out big. Split squats are just that. Distribute your weight evenly between both feet. 3. Push up and repeat for 12 reps. How long should you do this routine for? Weights aren’t required for a body-burning workout. Mix and match these 13 bodyweight exercises to see results in just a month or two. Remember: Eating a healthy, balanced diet is the other piece of the puzzle. While you won’t see real changes without addressing your diet, you can still be strong and  [[https://www.google.je/url?q=https://chessdatabase.science/wiki/Introducing_Alpha_Surge_Male:_Your_Ultimate_Testosterone_Support_And_Performance_Booster|alpha surge male performance support]] powerful. Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit - whatever that may be! She was featured in Oxygen magazine’s "Future of Fitness" in the June 2016 issue. Follow her on Instagram.



Protein shakes can be an easy way to increase protein intake. This may be useful for people looking to put on muscle, lose weight, or promote injury recovery. What are protein shakes? A protein shake is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute. Depending on the manufacturer, the beverage may contain other ingredients such as flavorings, vitamins, and branched-chain amino acids. Muscle gain: A 2018 study found that protein intake may be important for building muscle mass. Weight maintenance: A 2019 analysis suggests a higher protein diet may help prevent weight regain after weight loss. Lean muscle gain: A 2018 review found that protein supplementation significantly increased lean muscle gain in people performing resistance exercise training. Preventing muscle loss: A 2019 study recommends adults consume at least 0.8 grams (g) of protein per kg of body weight daily to achieve optimal health outcomes. Regulation: The Food and Drug Administration (FDA) does not regulate dietary supplements.