2 High-Volume Leg Complexes – Oxygen Magazine

2 High-Volume Leg Complexes – Oxygen Magazine

Leg Workouts for Women, Workouts For Women
These two leg complexes are time- efficient, effective — and hurt so good. Here’s how to incorporate these barnburners into your programming.Just like ice cream, your leg workout should have a different flavor each time you train. Some days you hit it hard and heavy and go deep into the pain cave, and others you want to turn ’em till you burn ’em with some high-volume programming. These two leg complexes are perfect for the latter scenario, giving you that high-volume blaze using only your bodyweight or lightly loaded exercises arranged in circuit format. Best of all, all you need to do them is a set of dumbbells and a box or a bench.But even though you’re not edging toward your one-rep max here, you’re still building muscle and training…
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Total-Body Trampoline Workout – Oxygen Magazine

Total-Body Trampoline Workout – Oxygen Magazine

Total-Body Workouts for Women, Workouts For Women
Trampoline workouts are low-impact, fun, fat burning and functional. Here’s how this kind of workout can accelerate your results by leaps and bounds.If you’re like most people, the last time you jumped on a trampoline was in grade school. But believe it or not, rebounding — the “technical” name for trampolining — has a host of benefits.“Rebounding helps improve balance, coordination and proprioception,” says Fayth Caruso, ACE-CPT, instructor trainer for Pilates Academy International and education director for Bellicon USA. “It also strengthens the pelvic floor and core muscles while being gentle on the joints.” Here’s the 411 on this effective — and fun! — workout modality.Jump ‘n’ PumpJumping up and down may seem lackluster at first glance, but this simple activity is actually quite complex on the cellular level: Your…
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Row, Row, Row Yourself to Health

Row, Row, Row Yourself to Health

Cardio for Women, Total-Body Workouts for Women, Training Tips for Women, Workouts For Women
Before you hop on the treadmill or elliptical machine for another tedious cardio session, scan the gym for a rowing machine and hop on — after 20 or 30 minutes, you’ll be left wondering why you have neglected this incredible piece of equipment for so long.Rowing: The Calorie Crusher “The health benefits from rowing include a unique combination of cardiovascular endurance and muscular toning and strengthening,” says Nick Karwoski, a nationally ranked triathlete, rowing enthusiast and trainer for Hydrow, the live outdoor reality rower that brings the on-river experience of rowing straight to the home. “Rowing engages 86 percent of your body’s muscles, compared to 44 percent with biking or running, as well as your heart and your lungs. It targets major muscle groups — including your glutes, hamstrings, hips,…
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Push-Up Prowess – Oxygen Magazine

Push-Up Prowess – Oxygen Magazine

Arm Workouts for Women, Chest Workouts for Women, Shoulder Workouts for Women, Training Tips for Women, Workouts For Women
Drop and give us four fresh ways to push the ground away.The push-up is arguably the simplest exercise for developing the upper body and core, and because it uses a portion of your own bodyweight, it is quintessentially a functional training movement. The standard push-up can be overplayed, however, but infinite variations can be achieved simply by changing angles, increasing reps or adding power to keep it as fresh as it is functional. Here are four versions that level you up from beginner to super athletic. Level 1: TRX Incline Push-UpBecause of the moveable straps, push-ups done on a TRX develop stability and control, teaching your rotator cuffs and core muscles to stabilize and align your trunk and shoulders. At an incline, the resistance and force demand are reduced, making…
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Challenging Bodyweight Partner Workout – Oxygen Magazine

Challenging Bodyweight Partner Workout – Oxygen Magazine

Bodyweight Workouts for Women, Workouts For Women
With this fun partner workout, your focus isn’t just about sets and reps. It’s also about stabilizing your core muscles, finding your balance, and trusting and communicating with your partner. Often, I find that I work harder when exercising with a partner compared to when I’m on my own. The right partner can keep you accountable and push you beyond what you thought you were capable of. Mitch DiggsTaylor Rowland and I are both aerial performers, and we like our training well-rounded. We work out in the air, but we also like to do full-body bodyweight exercises on the ground. Taylor and I found that partnering up can make working out and performing a lot more entertaining. Partner Exercise TipsShare any injuries you may have with your partner.Communicate with your…
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2019 Bucket List Workouts – Oxygen Magazine

2019 Bucket List Workouts – Oxygen Magazine

Total-Body Workouts for Women, Workouts For Women
At the start of 2019, in-person group fitness classes are more popular than ever before. While online training apps are increasing at the speed of light, there’s also a growing thirst for group classes and live interaction with instructors and like-minded fit fanatics! We all want classes that are fun and engaging but also effective. With busy schedules and limited time, it’s important to find fitness classes and events that give you the biggest bang for your buck. Luckily, the industry is constantly evolving, and the list of classes to choose from continues to grow.Here are six trending workouts that will not disappoint you this year!MegaformersNo matter what your fitness level, this class will challenge you and leave you sore — every single time. You will feel every muscle in…
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Strength-Building Treadmill Workouts – Oxygen Magazine

Strength-Building Treadmill Workouts – Oxygen Magazine

Cardio for Women, Workouts For Women
If you steer clear of all cardio equipment at the gym for fear of death by boredom, read on. New-generation treadmills are perfect for all kinds of workouts, from strength to upper-body to core training. If you use the right treadmill and get creative, you can easily achieve a full-body workout. Here are just a handful of ways you can supercharge your treadmill routine.Upper-Body and Core WorkoutAre you looking to tone your arms and abs to pair with those chiseled legs? Your treadmill is an excellent tool. All it takes is a little imagination. Below is a sample workout from Max Fitness Club:Start with a three-minute uphill run to warm up and get the body ready to burn fat. Then perform the following exercises in 60-second intervals:Mountain Climber: With your…
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Innovative Indoor Treadmill Workouts – Oxygen Magazine

Innovative Indoor Treadmill Workouts – Oxygen Magazine

Cardio for Women, Workouts For Women
If you steer clear of all cardio equipment at the gym for fear of death by boredom, read on. New-generation treadmills are perfect for all kinds of workouts, from strength to upper-body to core training. If you use the right treadmill and get creative, you can easily achieve a full-body workout. Here are just a handful of ways you can supercharge your treadmill routine.Upper-Body and Core WorkoutAre you looking to tone your arms and abs to pair with those chiseled legs? Your treadmill is an excellent tool. All it takes is a little imagination. Below is a sample workout from Max Fitness Club:Start with a three-minute uphill run to warm up and get the body ready to burn fat. Then perform the following exercises in 60-second intervals:Thanks for watching!Visit WebsiteMountain…
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Refresher Course: Dumbbell – Oxygen Magazine

Refresher Course: Dumbbell – Oxygen Magazine

Workouts For Women
Dumbbells are the most universal gym tool around. They allow you to work unilaterally, helping eliminate developmental imbalances between bodyparts, and they offer a degree of safety for those who train alone because you won’t run the risk of getting caught under a loaded bar. You can hit every major muscle group with dumbbells and can adapt just about every barbell move in existence to be dumbbell-centric.Technique — AMRAP (as many rounds/reps as possible)In an AMRAP, you’ll perform a workout for the duration of time prescribed and note how many rounds plus reps you complete. “It’s an effective fat-burning tool because there is a productive overload effect, as opposed to doing standard sets and reps at a relaxed pace,” Farmer says. “It also helps develop tenacity — once you feel…
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