Whether you're a weightlifter, runner, into HIIT or any other style of workout, this 30 minute post workout yoga cool down will stretch your whole body and reducing soreness. (CLICK TO OPEN FOR LINKS)
���� GET THE APP: www.sarahbethyoga.com ���� to stream or Download this video AND 200+ yoga videos, classes & calendars on all your devices including the EXCLUSIVE APP! Sign up at http://www.sarahbethyoga.com
Your donations help me create more videos with better equipment :) Thank you! paypal.me/sarahbethyoga
Disclaimer: Some links may be affiliate links which help support Sarah Beth to create content, however Sarah Beth only promotes products she truly likes and all opinions are her own. Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
Original article and pictures take s.ytimg.com site
If a workout consists of popping a squat on the 50-pound dumbbell to chat it up with friends, it may be time try something new. Dumbbell exercises provide a great full-body workout in a compact amount of space. Yes, we said great workout—not just a few decent arm exercises. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises.
1. Dumbbell Romanian Deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!
2. Dumbbell Single-Leg Romanian Deadlift: This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and bend slightly at the knee. Lean forward, lifting the opposite foot straight up into the air behind you. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up. The dumbbells should return to the sides of your thighs.
3. Dumbbell Hang Clean and Press: Don’t take this one to the laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.
4. Single-Arm Dumbbell Snatch: In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!
5. Russian Dumbbell Swing: The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.
6. Dumbbell High Pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.
Legs and Glutes
7. Dumbbell Front Squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until hips are below your knees. Complete the move by driving through the hips as you come back up to standing position.
8. Dumbbell Pistol Squat: This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.
9. Dumbbell Bulgarian Split Squat: Squat so much you nearly split your pants. Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.
10. Dumbbell Side Lunge: Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
11. Dumbbell Step-Up/Reverse Lunge Combo: Put a little pep in your step up. Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.
12. Dumbbell 45-degree Hyperextension: The motto here: Relax the back, recruit the glutes. Find a GHD machine and from starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.
Chest and Back
13. Dumbbell Floor Press: Who said presses need a bench? Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.
14. Alternating Dumbbell Bench Press: A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!
15. Dumbbell Pull-Over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.
16. Bent-Over Dumbbell Raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.
17. Dumbbell Chest Supported Row: Ready to dive on in? Lie face down on an incline bench supporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.
Shoulder and Arms
18. Bent-Over Dumbbell Reverse Flys: Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
19. Dumbbell Upright Row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
20. Prone Rear Delt Raise: Delta, delta, delta we can help ya help ya help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
21. Incline Lateral Raise: Sit side-saddle on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
22. Dumbbell Shoulder-to-Shoulder Press: Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Press straight up and then lower your arm. Alternate with the other arm. That's one rep!
23. Dumbbell Spider Curls: An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
24. Dumbbell Incline Biceps Curls: Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).
25. Dumbbell Skull Crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
Core
26. Renegade rows: James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.
27. Dumbbell Overhead Side Bend: Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).
28. Dumbbell Russian Twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
29. Dumbbell Windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.
30. Dumbbell Wood Chop: Paul Bunyan knew a thing or two about these. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.
Originally published April 19, 2012. Updated July 14, 2014.
Greater Low Sugar Promo Original article and pictures take greatist.com site
3 Ways to Recover Faster Post-Workout Shutterstock
This article was written by BJ Gaddour and repurposed with permission from Men’s Health.
Foam rolling is a great way to speed recovery. Kneading your muscles after a hard workout can help ease soreness by breaking up adhesions (tight knots of connective tissue) and enhancing blood flow. But a foam roller is just one of many tools you can use before, after, or between workouts to boost your mobility and fast-track your recovery. Here are three other options you've probably never considered.
Barbell
Use this to loosen up your calves and Achilles tendons, especially after a tough run or something strenuous like a pickup basketball game. Place your lower legs on the bar (or even one leg at a time on the handle of a dumbbell or kettlebell) and move them from side to side to break up adhesions.
Resistance Band
Secure a thick, looped resistance band to an anchor point. Then step inside the free end so it sits above your ankle. Facing away from the anchor, walk forward a few steps to put tension in the band. Now drive your knee past your toes several times. Repeat with your other leg. Physical therapists call this "band distraction." The benefit is better ankle mobility.
Softball
Your targets: glutes and chest. The payoff: improved hip mobility and upper-body range of motion. Sit on a softball (or a lacrosse ball if you can handle it) and dig into your glute muscles, which can become knotted and tight from prolonged sitting. Repeat with the ball sandwiched between your chest and a wall.
When taking a look at my health goals there were a lot of things laid out.
Grocery list
Designated work out days
Designated work out times
Outfits for each work out
Meal plan including vitamins/supplements
Something was still missing – something important.
Stretching. I’ve had the tendency of tossing any ole’ stretch at the end of my workouts, holding it for twenty seconds and thinking that was good enough. You too? Stretching after your workouts come with benefits like increased flexibility, reduced risk of muscle injury and it just feels sooo good!
Here are 3 moves to incorporate into your next workout.
1. Lower back: Ever since my car accident three years ago I’m vigilant about my back health and that includes stretching it well.
2. Inner thigh/quadriceps/calf: That’s right; this one move can stretch your entire lower body. Bring the foot as close to your chest as possible for better results. If you really want to feel it in your calf, arch your feet and point your toes forward.
3. Shoulders/upper body: My upper body and core aren’t as strong as my lower body. Because of that I can overexert them easily when using weights. Stretching always helps though. This move will loosen your shoulders but if you pull at the elbow just a little the effect spreads to your upper back.
After my stretching session, Mr. Sun decided to come out and play.
Original article and pictures take cdn.shopify.com site
3 of the Best Post-Workout Glute Stretches Strong glutes play a crucial role in athletic performance.
Weak glute muscles affect the entire body, largely because the glutes comprise the leg's three largest muscles—the gluteus maximus, gluteus medius and gluteus minimus. When these muscles are unable to extend and externally rotate your hip and trunk, other muscle groups have to compensate. This can cause lower back issues, knee pain or ankle sprains. (Does your workout include these Glute Exercises You Need In Your Training Program?)
For you to perform optimally through sport-specific movements, your three glute muscles need to be functionally strong and flexible. This makes stretching the glutes an important part of any training program. (See STACK's Featured Flexibility Exercise: Scorpions.)
Here are three great glute stretches that can help you prevent injuries. Incorporate them in your post-workout routine.
Glute Stretches
Reclined Pigeon
Lie on your back with your knees bent.
Cross your left ankle over your right thigh.
Pull your right thigh back toward your chest.
Hold onto the back of your thigh with both hands.
Maintain the stretch for up to a minute, then switch sides.
Knees to Chest
Stay on your back.
Bring both knees in to your chest and hold them with your hands.
Stay centered and hold the stretch.
Then rock side to side or make little circles with your knees to massage tension away from your spine and back muscles.
Child's Pose
Take an all-fours position on your hands and knees.
Push your hips back to rest on your heels and your arms forward to the floor.
Place your forehead on the ground.
Round out your back for a nice glute stretch.
Try to rest your glutes directly on your heels if you can. It's okay if they don't touch.
For more intensity, walk your hands to the right, place your forehead back down between your arms and hold the stretch. Then walk your hands to the left and repeat.
Photo Credit: Getty Images // Thinkstock
Original article and pictures take www.stack.com site
3 Flexibility Tools to Boost Your Post-Workout Recovery
Could your flexibility use a boost? Want to recover faster from workouts? Looking to soothe tired or sore muscles with something other than a foam roller? Then this post is for you! We recently tried three flexibility tools that can help you do all that. Yes, they may hurt a little, but it’s the good kind of hurt. Promise.
3 Flexibility Tools to Try
1. Gaiam Restore Multi-Grip Stretch Strap. Ever been in a yoga class where the instructor is telling you to deepen a stretching pose that — ahem — you can’t even get into, let alone go deeper in? Yeah, I’ve been there. And while those straps they give you in yoga are awesome, this Multi-Grip Stretch Strap is even more helpful. For less than $15, this handy dandy flexibility tool allows you to progress through different grip positions with no slipping. Use it daily to help you stretch out tight muscles, prevent injury and improve your range of motion!
2. Gaiam Restore Hot/Cold Trigger Point Massage Ball. I also like to call this one “little evil ball of pain.” Because, well, it’s painful — and targeted. But, like a foam roller, it hurts so good. Designed to release muscle tension in hard to reach places like your back or piriformis, this little ball stimulates blood flow while massaging sore, tired muscles with its little nubs. To further boost your post-workout recovery, you can even heat the ball in warm water or freeze it in the freezer for hot or cold relief that lasts up to 30 minutes. At $14.99, it’s kind of like a foam roller, but just waaay more advanced and intense. A great flexibility tool!
3. Gaiam Restore Hot/Cold Foot Massage Roller. I love foot rubs. And I’m lucky in that my husband will rub my feet after long runs. But for times when he’s not home or I’m being a total foot-rub need-beast, I love the Gaiam Restore’s Hot/Cold Foot Roller. For about $15, you simply roll your foot over it for a kneading effect that gives extra relief from tightness, heel spurs and plantar fasciitis. And like the massage ball, you can also heat it up or cool it down for an even more therapeutic foot-rolling session. Oh, and it feels pretty awesome.
On a personal note, I’ve been loving all of these flexibility tools because they’re each helping me to stay injury free and improve my range of motion, as per my New Year’s resolutions! What’s your favorite way to boost your flexibility? —Jenn
Original article and pictures take fitbottomedgirls.com site
You want to take your training to the next level? Then you’re going to need to start working on your flexibility. That doesn’t mean simply doing a post workout stretch! If you do a post-workout stretch, you are one step ahead of most, but that’s not going to give you a greater range of motion. If you want to be more agile, or you want to be stronger, you need to do MORE than just stretch.
I’m lucky that I’ve been involved in sports and activities that require flexibility my whole life. Some people are lucky as far as their genetics, but even if you’re not lucky you can still be more flexible than you are today if you work at it.
I grew up as a competitive gymnast. In an effort to pursue a career in acting and stunts, I replied to an audition notice for the circus and fell in love with live entertainment. I worked and trained with The Underground Circus in Vancouver for three and a half years, studied dance to improve my performing abilities, and later moved to Australia for three years to study circus where I specialized in hand balancing. While in Australia, I created a class devoted to increasing peoples’ range of motion. It is a class I wished existed for years, and I took it upon myself to share it with the world. I’ve been teaching these classes in Melbourne, Vancouver, and now in Montreal.
One of the reasons that circus performers are able to do such high level amazing feats is because they train all elements of athleticism. Typically, circus performers will train strength, flexibility, hand stands, basic acrobatics, physical performance, and then they will spend 5-10 hours per week training their specialty on top of that!
Everyone has excuses, but there are solutions. Here are the top three excuses I get for why people don’t work on their flexibility:
Flexibility Excuse #1: It Hurts
Does it hurt when you train hard? Do your muscles get sore and burn? So, why can you put up with that pain but you won’t put in the effort to become an all-around athlete?
The main reason that it hurts when athletes who don’t have flexibility training try to work on their flexibility is that they don’t know how to relax. They think that if they tense their muscles and push as hard as they can they will become more flexible; it doesn’t work that way. If you look at a muscle in its tense state it’s hard as a rock. If you try to pull it apart with enough force, all that is going to happen is eventually it’s go- ing to crack. The same thing happens with your muscle if you stretch when it’s tense. A muscle in a relaxed state is more like dough. As you pull it apart it gets longer and longer as though you’re about to make a baguette. This is what we want.
The other reason it hurts is because people tend to hold their breath when they stretch. You need as much oxygen and blood flowing to the muscle; keep it warm and relaxed so that you are able to go deeper into the stretch without injuring yourself.
Flexibility Excuse #2: I Don’t Have Time
Ok, I get it, it does take time; so make time! Just an hour a week of focused flexibility training will really make a difference in your range of motion. Take a good 30 minutes to warm up and do some basic stretching without pushing it too far. After you’re warm, you can take another 20 to 30 minutes to push it that little bit extra.
Flexibility Excuse #3: “I don’t know how to work on my flexibility.”
This is a legitimate excuse. Being able to work on your flexibility with proper technique is important. If you haven’t been taught how to stretch properly, or what stretches to work on, then of course you can’t work on it. The solution is simple: find a trainer! Do you train with a coach for your sport? Do you work with a personal trainer for your strength work? What do you do when you want to learn a new skill to improve yourself as an athlete? You find time and a way to learn it. I highly recommend working with someone to correct your alignment and make sure you’re doing the stretch properly.It also helps to have some one to cue you into the right position when doing some of the more intense stretches where muscle isolation is involved.
Original article and pictures take onnits3.imgix.net site
