Fitness

5 Bench Press Workouts for Women to Build Muscle | If you want to build the muscles in your chest, arms, and shoulders, the bench press is about to become your BFF. But how do women specifically incorporate these types of exercises into their weekly workout routine to ensure they don't get too bulky and don't injure themselves? We've got all the details you need, plus specific exercises you should work into your weekly workout regime. Don't have a barbell? You can use dumbbells too!

5 Bench Press Workouts for Women to Build Muscle

5 Zone 3 Treadmill Workouts that Burn Fat | If you want to burn fat, strength your muscles, and increase your cardiovascular endurance, Zone 3 cardio is for you! "Zone 3" means you are exercising within 70% to 80% of your max heart rate. Think of this as moderate exercise that is challenging, but that you can sustain for about 30 minutes. Most people use cycling, jogging, or rowing for Zone 3 training, but you can do this on a treadmill too! Click for our fav fat burning treadmill workouts.

5 Zone 3 Treadmill Workouts that Burn Fat

Strength Training for Tennis Players: 5 Ways to Build Strength | Strength training has a direct effect on a tennis player’s game. Strengthening your upper body, core, hamstrings, and hips can improve your ground strokes, serves, and coordination. Strength training also boosts your power, helps with quick direction changes, and reduces your risk of injuries like tennis elbow. Click for 5 of the best exercises for tennis players for a well-rounded workout routine!

Strength Training for Tennis Players: 5 Ways to Build Strength

7 Best Core Stability Exercises For Balance & Strength | Having a strong core means more than just having nice abs. It helps with posture and mobility, prevents hip and back pain, reduces the risk of lower body injuries, and more. Core exercises should be a part of every workout routine, and if you're specifically trying to improve your balance, this post is for you! We're sharing the best core workout moves for women that you can do at home or at the gym.

7 Best Core Stability Exercises For Balance & Strength

6 Soft Workouts for Women (and Why They Work) | Ideal for beginners, active recovery days, and if you're coming back from an injury, soft workouts are less intense, low impact workouts that emphasize mindful practice and overall well-being while also improving balance, mobility, and flexibility. They are less dramatic than classic HIIT or tabata workouts, but you can still make them intense. Click for a list of soft exercises to add to your weekly workout routine for consistent results!

6 Soft Workouts for Women (and Why They Work)

30/30/30 Morning Routine for Weight Loss | Weight loss / body composition goals all boil down to the quality of your habits. Creating a solid morning routine will help you stay accountable. The 30/30/30 routine is a great option -- it involves eating 30 grams of protein (builds lean muscle) within 30 minutes of waking up (boosts metabolism) followed by 30 minutes of low impact exercise (burns fat). Click for our best tips and ideas to create a 30/30/30 routine that works for you and your goals!

30/30/30 Morning Routine for Weight Loss: 7 Tips

5 Beginner Karate Workouts for Women | Karate workouts are a great full-body fitness option for women who want to improve their balance, posture, flexibility, and strength while also learning self-defence moves. Through kicking and punching, this form of martial arts offers a full body workout while also getting your heart rate up and burning calories. Not sure how to get started? Click for our favorite at-home karate workouts for women that you can also do at the gym!

5 Beginner Karate Workouts for Women

7 Full Body Kickboxing Workouts for Women | Kickboxing is a form of martial art that combines moves from karate and boxing. It involves punching and kicking as well as footwork, and "cardio kickboxing" has been gaining popularity given all of the health benefits it offers -- improved heart health, balance, coordination, and bone health, stress reduction, and better self-esteem to name a few. In this post, we're sharing our fav at-home routines for women for a fun and effective cardio workout!

7 Full Body Kickboxing Workouts for Women

9 Motivating Fitness Goals that Aren't About Weight Loss | Physical exercise is about your body AND your mind. There are so many benefits of working out -- more energy, improved heart health, better mood, and more. Losing weight takes time, so it's not always the best motivator, but if you focus on the other benefits of regular exercise, you'll be more likely to stick with it. Setting non-scale victories to strive for is a great way to keep momentum going -- click for a list of goal ideas!

9 Motivating Fitness Goals that Aren’t About Weight Loss