A mobility flow means piecing exercises together so that they form a sequence. This allows you to find more of a flow state, like in yoga or Pilates. It feels rhythmic and calming and can help you tune into your breathing, which is great for resetting your nervous system.

It's also one of my favorite ways to make flexibility and movement feel more inviting, and this five-move routine will help you feel more open, strong, and mobile in your shoulders, hips, spine, back, and hamstrings. You only have five exercises to learn, and you can do them back-to-back in the sequence below.

Grab one of the best yoga mats and get started.

Watch: 5-move mobility flow

Check out the moves first.

• Glute kickbacks 6-8 reps per side: Start in a tabletop position. With control, kick one leg back, keeping the knee bent and pressing your flexed foot up toward the ceiling. Keep your hips square and try to avoid turning outward. Pause at the top and squeeze your glutes, then lower the leg slowly. Repeat for 6-8 reps, then switch sides.

• Fire hydrants 6-8 reps per side: Stay in the tabletop position. This time, keep your knee bent and open your leg outward, keeping your hips square and your weight even through your hands. Pause at the top and squeeze your outer glutes, then slowly lower the leg. Repeat for 6-8 reps, then switch sides.

• Cat-cow 6-8 reps: Maintain the tabletop position. Gently draw your stomach toward the mat and lift your gaze toward the ceiling, arching through your spine. Reverse the movement to press your upper back toward the ceiling and round through your spine, drawing your chin to your chest and tucking your pelvis slightly. Inhale as you lower the stomach and exhale as you round. Try to move with your breath and ripple through your spine.

• Downward dog 6-8 reps per leg: Tuck your toes, lift your hips up and back and move into your downward dog. Pedal through your heels to stretch your ankles and hamstrings, drawing one heel down to the mat at a time. Press out of your hands and lower your chest toward your thighs.

• Plank rotations 6-8 reps per side: You can perform this on your knees if you prefer. Move from your downward dog to a plank position, shoulders stacked over your wrists and hips aligned with knees, core engaged. Rotate one arm up toward the ceiling, twisting through your spine and lifting your gaze with your hand to open the chest and shoulder. Lower your hand, then rotate with the opposite arm. Repeat for 6-8 reps each side.

The 'why'

Moving in one long flow helps you work with your breath and feel more like a dance, letting you switch off and enjoy how your body feels as it moves. It should also help reset your joints and spine and find better flexibility in your shoulders and hamstrings.

Perform several rounds, sticking to 6-8 reps per move per side to keep things dynamic.

During each exercise, think to yourself: "Am I using my end range of motion, or could I move more deeply into each position?" If you repeat for several rounds, pause at the top and bottom of each pose and reach deeply into your joints and muscles as you warm up.

I want to highlight two exercises in particular.

Cat-cow is typically used as a spinal mobilizer, and it helps open the front and back body; the back body stretches during "cat" (upper back rounding), and the front body stretches during "cow" (stomach dropping toward the mat).

Downward dog stretches the arms, shoulders, chest and upper back, opening the upper body as you press through your hands and lift your hips up and back. As you draw your heels down, notice a stretch along the lower back, glutes, hamstrings and calves. Press through your hands to help activate your shoulders, then lift the hips as you move your heels.

Take your time and try to enjoy it, and of course, let us know how you get on!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Spare a thought for the push-up, that most humble of body-weight exercises, and almost certainly the best known. It is as simple as exercise gets — lie on the floor, support your weight with your arms, lower to the ground, push back up, and repeat — it can be done almost anywhere and it is hugely effective, building strength and definition in the arms, chest, and shoulders. It also works the core, if you’re doing it properly. And if you want to challenge yourself, just do a few more. It is, I would suggest, a perfect exercise. And why mess with perfection? On the other hand, why not?

Which brings me neatly to the Hindu push-up, a dynamic variation on the basic move. It’s not new, having been a core training move for Indian wrestlers since at least the 19^th century. Ghulam Mohammad Baksh Butt, an undefeated giant of the sport (he was known, deservedly, as The Great Gama) purportedly did 3,000 Hindu push-ups every day as part of his savage training regimen.

The basic push-up is hard for beginners and even if you do them regularly, adding reps is tough, but the Hindu push-up is much harder, so I would not recommend this move for newcomers. However, if you’re up for it, it will improve your flexibility and work your back, glutes and legs in addition to the benefits listed above. If you do Pilates or yoga, you will probably find this a little more comfortable, in terms of form, at least.

How do I do it?

• Begin in a downward dog position, hips high, so you form an inverted V with your body. Make this as pronounced as you comfortably can (a sharp V, rather than a curve), which will help you perform the move effectively. Keep your head in line with your spine — don’t look ahead. You should be up on your toes, too.
• From here, keeping your legs straight, bend your arms, lower your hips and move your body forward and down in a sweeping motion. Your chin should come close to the floor, as should your forearms. Be patient, as you may struggle with this part of the move to begin with.
• Continue sweeping forward as you arch your back and raise your torso, straightening your arms again, so that you move into what is called cobra position.
• From here, reverse the motion, moving smoothly backwards by raising your hips high to return to starting position. That’s one rep.
• Aim for five to 10 reps and two or three sets to begin. But don’t try to overdo it.

I did the Hindu pushup every day for a week. This is what happened

I am inherently suspicious of any move that involves or is adjacent to yoga, as I am not nearly as flexible as I’d like to be, but I’ve been doing pushups for as long as I’ve been exercising (as with most people, I imagine, it was the first body-weight move I ever attempted — thanks, Dad).

For that reason, I approached this challenge with a mixture of confidence and trepidation, which is enormously confusing. I suspected I’d be undone by the inverted V and end cobra position, but I found I could do both reasonably well. What got me was the incredible strain it put on my arms, which was also what impressed me.

The ups and downs of a tough move

On day one, I struggled mightily with the movement from downward dog and was inclined to come up too early, which put a strain on my lower back. Bad idea. I restarted, going more slowly. This made for better form but an astonishing level of stress on my triceps as I swept down and then up into the cobra position, or as close as I could get to it.

Afterwards, I felt the effort in my arms, across my shoulders, and, to a lesser extent, in my lower back (in a good way). I managed two sets of 10, with some wobbling towards the end of each set. I strongly recommend you use a mat for this move, as your feet will slide back on a bare floor. When I finished, my triceps let me know someone had been working them in a way they did not recognize.

The following day, I still had the not displeasing ache in my triceps, which I do not feel after traditional push-ups (mind you, I could just add more reps). This time, I worked on controlling the downward and upward movement, rather than the weight-bearing part of the move. I kept my elbows close to my sides (do not let them flare out) and completed three sets of 10. Obviously, I had not become stronger after one day, so this considerable improvement was entirely down to better form.

Embrace your limitations

For the rest of the week, I continued to pay close attention to my form. If you begin in the high inverted V position, your arms will not be too far forward when you sweep down, which will make things easier. Not easy. Easier. Very slightly easier. I began to enjoy the effort and the flowing motion when things were going well.

That said, I never went beyond three sets of 12 — this is a difficult, challenging move and I would only recommend it if you’re already very comfortable doing regular push-ups and have no lower back issues (you might want to check with a medical professional before you try the Hindu pushup). But if you do feel you are ready, then I can heartily recommend this exercise.

By the end of the week, I was feeling it across my chest, as well as in my upper arms and shoulders, and I was more than happy to be adding some flexibility work to a strength move. The ache in my muscles stayed with me for the week, which suggested the move continued to work my arms and chest in a way regular push-ups do not. I won’t be doing 3,000 of these every day, but that’s only because I have no desire to preface my name with The Great. I’ll settle for The Didn’t Fall On His Face…

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As a trainer, fitness editor and all-round fitness nerd, I get a lot of joy from seeing the needle move in my own training, but also with my clients. And to set them up for success, we always work on foundational, functional strength and movement patterns — think squats, presses, deadlifts and pulls — and basic mobility before we move on to anything else.

That's because if you can't master the basics, the loads shouldn't increase and your variations should wait, unless you have an injury or health condition which prevents you from performing certain moves, of course.

I teach a lot of people in their 50s and 60s, and while some of these clients love the gym, others want to exercise at home with little gym equipment, so that's when I use a "back to basics" approach, which is exactly what these beginner-friendly exercises are.

Take a look below if you need some inspiration and let me know your thoughts — and you results — in the comments below.

Watch: 3 beginner-friendly moves to start with

Here they are. You can use the best kettlebells or dumbbells, or light plates if you prefer.

1. Arnold press

Normally, I'd have clients learn the overhead press first, then move straight to the Arnold press variation. Why? Because this press uses rotation as you lift, meaning all three of the shoulder heads get stronger, making your routine a bit more well-rounded without having to do more.

You still build pressing power and work your upper chest, upper back and triceps, but with a little twist as you go.

Presses are very functional, too, because they mimic lifting something overhead, like a heavy box, or putting your child on your shoulders. This strength exercise can be loaded gradually to become more challenging, and you can slowly improve core stability and pressing power using just a set of weights.

2. Front rack squat

I'm not against gym machines, but you'll build much more stability and work your core muscles harder using free weights. That's because you don't have the controlled support of a machine to guide you, and this allows you to learn from the very start how to control the load using both sides of your body.

In theory, working with kettlebells and dumbbells should reduce the likelihood of imbalances developing because you must lift evenly with your left and right sides. This is known as unilateral training, and it's one of my favorite ways to build balance and coordination in the body.

Enter the front rack squat. You can load one side of the body or use two weights racked at your shoulders with your elbows pressed high to shelve the weights. You'll need to brace your stomach for balance and sit your hips back to achieve a deep squat, working your legs hard as squats do, but also engaging your upper body with the load at your shoulders.

Focus on an upright torso and press through your feet and legs to stand each rep.

3. Renegade row

Finally, we take a look at controlled core and pulling power.

The renegade row can be performed on your knees or in full plank position, which engages your whole body, including your arms, shoulders, glutes, quads, hamstrings and chest, as well as your core. From here, row one weight at a time toward your back pocket, working the back and biceps.

During renegade rows, you'll be positioned in a three-point hold, which means your body must work hard to resist rotation; developing anti-rotation strength will build a stronger, more stable core.

Aim to lift lighter than you'd normally go for a row, then build gradually. Keep your hips square and press out of your shoulders with your hips aligned with the rest of your body. Pull for the count of one, then lower for the count of two or three seconds.

Why these 3 exercises?

Resistance training as a whole is your anti-aging weapon for healthier joints and stronger ligaments, tendons, bones and muscles as you get older. This is especially true for women, as hormonal shifts and metabolism can take a dive later in life, so the more lean muscle mass you have, the faster your resting metabolism is, and the more protected your body will be.

I recommend starting with 8-12 reps per move per side of the body for 3-4 sets. You can add weight every few weeks, but if you don't have equipment, adjust the reps, sets, or tempo. I recommend at least 2-3 strength sessions per week, mixing a variety of movements to target the major muscle groups every few months to keep your body stimulated and engaged.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The Fitbit Edge is Google’s latest launch, and it sits between the $99 Fitbit Air that was released earlier this year and the Pixel Watch 5, Google’s top-tier smartwatch. It’s $180, with a bright screen, built-in GPS, and a comfortable, compact design.

One of the things we do with every new device that lands on our desk here at Tom’s Guide is look at how well it does the basics. We look at how good the auto-detection is at picking up a workout, whether the sleep tracking seems about right, and how well it counts our steps.

To do this, we do one of our infamous walk tests, where we strap a device to each wrist and manually count every step using the kind of clicker tool you’d spot a bouncer at a nightclub holding. Sure, our neighbours wonder what we’re up to, but it’s all in the name of good content.

This week, I decided to see how the $180 Fitbit Edge compared to Apple’s smartest smartwatch — the $800 Apple Watch Ultra 4. Read on to find out which device came out on top, and check out our Fitbit Edge review and Apple Watch Ultra 4 review here.

I walked 4,500 steps with the Apple Watch Ultra 4 and the Fitbit Edge

As always, let's start with how these devices count your steps. Both trackers count steps using an internal accelerometer that measures arm swing. Each swing counts for two steps, and it doesn’t matter whether you wear your watch on your dominant or non-dominant hand. Whether you walk with your hands in your pockets or holding a cup of coffee, the accelerometer should still measure your body’s movement.

As with all the best Apple Watches, the Apple Watch Ultra 4 still doesn’t tell you the number of steps you’ve taken during a specific workout; instead, you see an overall number of steps throughout the day, which you can now pin to your home screen. This is probably because steps aren’t actually that useful a metric beyond a certain point, but annoying for me when writing these articles. For this comparison, I downloaded a third-party Pedometer+ app onto my Apple Watch.

Here are the results:

As you can see from the results, the Fitbit Edge was astonishingly close to the actual number of steps I took, only counting an extra eight over the course of my walk. The Apple Watch Ultra 4, on the other hand, overcounted by 51 steps.

It’s important to point out here that 51 steps don’t make the Apple Watch Ultra 4 inaccurate in any way. The average person takes 2,000 steps a mile, so an extra 51 steps is nothing.

Likewise, it's worth noting that these are two very different devices, and probably not options most people would be deciding between. The Apple Watch Ultra 4 is like having an extension of your iPhone on your wrist, with an abundance of apps to choose from. It’s designed to be a rugged smartwatch, designed for extreme sports, whereas the Fitbit Edge is a slim fitness tracker, with a focus on daily health tracking.

We’ll continue testing the Fitbit Edge, but it’s impressive to see how accurate its step counting is in this test. Which device would you choose? Let us know in the poll below.

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For those of us in the Northern Hemisphere, the cold, wet days of winter are approaching fast, and if you plan on running through the season, there are some benefits to buying a specialist set of running shoes for it.

The two features I look for in the best running shoes for the winter are an outsole that grips well in wet conditions and a water-repellent or waterproof upper.

Both boxes are ticked by the Salomon Aero Blaze 4 GRVL GTX, which has a Gore-Tex membrane in the upper, is fully waterproof, and has a gravel-ready outsole that works well on a wide variety of terrain.

I’ve used the shoe for a mix of runs on roads, light trails and grassy hills and it’s impressed me as a winter-ready daily trainer. If you don’t need its waterproof upper or versatile outsole, though, you’ll get a better ride from some lighter, bouncier road options like the Asics Novablast 6.

Salomon Aero Blaze 4 GRVL GTX review: Price and availability

The Salomon Aero Blaze 4 GRVL GTX launched in fall 2026 and costs $160 in the U.S. and £145 in the U.K., which is $20/£20 more expensive than the standard model of the shoe without the Gore-Tex upper.

Salomon also released the Aero Glide 4 GRVL in its line-up, which is a slightly softer and more cushioned option than the Blaze, which some runners might prefer for easy long runs in particular.

Salomon Aero Blaze 4 GRVL GTX review: Design and fit

The Aero Blaze 4 GRVL GTX is currently available in four colors, including Vanilla Ice, the model I tested for those who want to show off the dirt they run through, and an all-black design for those who don’t.

My US men’s size 10 weighs exactly 10oz, which is light for a shoe with a thick outsole, waterproof upper, and tall stack of foam in the midsole.

The stack height is 37mm at the heel and 29mm at the forefoot for an 8mm drop, which is a little lower than the stack on the Aero Glide 4 GRVL.

I found the shoe fit me well in my normal running shoe size, and the Gore-Tex upper wasn’t stiff or uncomfortable during my testing.

Upper

The Aero Blaze 4 GRVL GTX uses a mesh upper with Gore-Tex lining and padding on the tongue and around the collar.

During my testing, I was able to run in heavy rain and splash through puddles without my feet getting wet, and I also like that it’s quick and easy to clean the waterproof upper after muddy runs.

However, the drawback is that it’s not the most breathable material, and when running in warm conditions or using the shoe for walks, my feet got sweatier than normal.

Rather than traditional laces, it has Salomon’s QuickLace Neo system so you can loosen and tighten the fit quickly with the pull toggle, which you can then tuck under an elastic band so it doesn’t bounce around on the run.

Midsole

The Aero Blaze 4 GRVL GTX uses a supercritical TPU foam called OptiFoam Squared in its midsole, with a mild rocker shape helping to roll you from heel to toe with each stride.

I’m a fan of this foam, which is also used on the Aero Glide 4 GRVL. It’s soft enough to be comfortable without being overly squishy, and it gives a good amount of energy return when you hit faster paces.

Outsole

The rubber outsole on the shoe has 2.5mm deep, chevron-shaped lugs that are built to grip on gravel tracks but also work well on roads and other light trails.

This outsole is a star feature on the shoe because it allows you to tackle such a wide variety of terrain with confidence, even in wet conditions.

Salomon Aero Blaze 4 GRVL GTX review: Running performance

The Salomon Aero Blaze 4 GRVL GTX proved to be an enjoyably versatile shoe in my testing. I used it as my main daily trainer, tackling easy, steady-paced runs mainly on the road and forest trails.

I also used it for one run on slightly more technical trails with rocky and grassy sections, and throughout all my testing, the grip was impressively reliable, even in very wet conditions. It’s not a good option for deep mud, but can handle most other trails well.

That versatility extends to the paces the Aero Blaze 4 GRVL GTX can handle. The midsole has a responsive feel at faster paces while soft enough for long, easy runs — it felt good at all the paces I’d run at outside dedicated interval workouts.

The waterproof upper does its job on rainy days well, and also helps keep your feet warm on easy runs in cold conditions.

However, this upper did limit me because it can be a bit too hot at times. My feet got very sweaty on longer runs on dry days, and if you’re a runner who uses one shoe for everything, a fully waterproof sneaker like this probably isn't the best buy.

Should you buy the Salomon Aero Blaze 4 GRVL GTX?

The Salomon Aero Blaze 4 GRVL GTX does a great job in the role it’s built for. The waterproof upper is great on wet, cold days; the outsole grips well in wet and dry conditions on both the road and light trails, and the midsole is enjoyably energetic.

If that all sounds good but you want something a little softer and more cushioned, the Salomon Aero Glide 4 GRVL also comes in a Gore-Tex model, and Salomon also has non-GTX models of both shoes, and road versions with less substantial outsoles.

There are a lot of choices in the line-up, and I’d say all are good shoes thanks to the OptiFoam Squared midsole at the heart of them, so you can tailor your Blaze or Glide to suit your needs and preferences.

If you’re sticking to the roads during your winter runs, I’d also consider the Adidas Adizero Evo SL ATR, which has a water-repellent upper and small lugs on its outsole. It’s a good option if the full waterproof upper and thick outsole on the Aero Blaze 4 GRVL GTX is overkill for your needs.

Strength or cardio? Cardio or strength?

It’s an age-old conundrum faced by beginners and experienced exercisers alike, assuming you can’t improve one without undermining the other.

But hybrid training, the increasingly popular practice of developing strength and fitness side-by-side, flips this principle on its head.

New research suggests doing both could even add years to your life.

According to an observational study following 147,000 health professionals over three decades, mortality risk was lowest among participants who trained cardio and strength.

Compared with doing neither, combining one to two hours of resistance training with a hearty dose of aerobic activity (30-45 MET-hours per week) reduced mortality risk by 45%.

For context, 30 Metabolic Equivalent of Task (MET) hours per week is roughly three times the minimum physical activity guidelines for Americans, equating to several hours of brisk walking, running or other moderate-to-vigorous activity.

Strength training alone was also associated with a strong reduction in all-cause mortality (13%). As was aerobic exercise. But combining both led to the greatest results.

That’s no surprise to Charlie Marchon, Co-Founder and Head of MARCHON Training, who specializes in the field of hybrid training and devised this accessible seven-day plan.

“At MARCHON, hybrid training means developing multiple performance qualities side-by-side. Put simply: strength and conditioning,” he tells Tom’s Guide.

“The science lies in managing the interference effect, so that strength and endurance training don't get in each other's way.”

That, he explains, comes down to how sessions are ordered, how hard each one is, and how much recovery sits between them. “At beginner level the interference effect is small and sensible amounts of each will improve both.”

Here, you’ll find Marchon’s seven-day hybrid training plan, plus advice on how to measure improvement and progress the plan over the course of six weeks.

How to use this hybrid training plan to build strength and cardio

To complete this plan, you’ll need two pairs of dumbbells—one lighter for pressing movements and one heavier for squats, hinges and rows.

The week is divided up into three types of sessions:

• Strength: two full-body dumbbell workouts
• Conditioning: two to three runs, mostly at an easy, conversational pace
• Hybrid: one hybrid circuit, alternating running with dumbbell exercises

While suitable for beginners, exercising six days per week will be a big jump if coming from a standing start.

If you’re short on time or would rather ease in slowly, Marchon recommends stripping it back to just the Monday strength workout, Thursday intervals and Saturday hybrid circuit.

“That three-day version still covers strength, harder running and the hybrid link,” he says.

Monday: Strength A

1A Goblet squat

Sets: 3 Reps: 8-10

• Hold one dumbbell close to your chest.
• Keep your knees wide as you lower with control and drive up to stand.

1B One-arm dumbbell row

Sets: 3 Reps: 10 each side

• Place one hand on a bench to create a stable base.
• Pull the weight off the floor in an arcing motion toward your hip.

2A Dumbbell Romanian deadlift

Sets: 3 Reps: 10

• Tuck your chin as you sit, and move your hips back to slowly lower the weights to mid-shin.
• Feel the weight in your hamstrings, then drive your hips forward to stand.

2B Dumbbell floor press (or bench press if available)

Sets: 3 Reps: 8-10

• Position your elbows at roughly 45˚ to your body.
• Powerfully press the dumbbells straight up, then lower under control.

3A Dumbbell step-up

Sets: 3 Reps: 8 each side

• Step up onto a bench or sturdy chair and drive up to stand.
• Lower with control, completing all reps on one side before switching your leading leg.

3B Side plank

Sets: 3 Time: 20-30sec each side

• Stack your feet and rest on your forearm, then lift your hips while breathing normally.
• Drop to your knees if you can’t initially keep your hips lifted for the full 20-30sec.

4A Farmer’s carry

Sets: 3 Time: 30-40 seconds

• Walk proud with control, moving in a figure-eight if space is limited.
• If your grip fails, drop the weights, pause for a moment, then go again.

4B Single-leg calf raise

Sets: 3 Reps: 12 each side

• Perform these on a step to work a greater range of motion.
• Lower slowly, drive up with power.

Take five to 10 minutes to warm up. Do a three-minute brisk walk or jog to raise your temperature, three minutes of bodyweight lunges, inchworms and glute bridges, then two lighter sets of your first superset before your first working set. For each superset, perform exercise A, rest for 30 seconds, then exercise B, rest for 60-90 seconds.

Marchon says: “A squat and a pull, then a hinge and a push. Every major muscle group gets worked without two exercises fighting for the same muscles back to back.”

Tuesday: Easy Run

20-40min run at an easy pace (3-4 out of 10 RPE)

Warm up with a brisk three-minute walk or easy jog. Swing your legs forward and back then side to side for 10 reps. Do 10 walking lunges, 20 small pogo hops on the balls of your feet, 20m of high knees and 20m of heel flicks. Then you’re good to go. Once complete, walk for five minutes then gently stretch your calves and hips.

Marchon says: “Easy running builds your aerobic base and lets you recover from Monday. The pace will feel slow. Don't try to chase intensity. Hold a conversational pace throughout, meaning you can speak in full sentences without pausing for breath. If you can’t run that long yet, alternate two minutes of running with one minute of walking.”

Wednesday: Strength B

1A Dumbbell reverse lunge

Sets: 3 Reps: 8 each side

• Step back, drop your back knee towards the floor, and drive up through your front heel.
• Hold a wall for balance at first to aid balance.

1B Half-kneeling one-arm overhead press

Sets: 3 Reps: 8 each side

• Kneel on the same side as the working arm and squeeze that glute to aid stability.
• Press the weight from your shoulder straight up without leaning to one side.

2A Dumbbell glute bridge

Sets: 3 Reps: 12

• Lie on the floor with one dumbbell across your hips and knees bent.
• Drive your hips high, pause, then lower slowly under control.

2B Dumbbell bent-over row

Sets: 3 Reps: 10

• Push your hips back to hinge forward to around 45˚ with your back flat.
• Retract your shoulder blades slightly then row both dumbbells to your lower ribs.

3A Single-leg dumbbell Romanian deadlift

Sets: 3 Reps: 8 each side

• Hinge forward with a flat back, allowing the other leg to counterbalance your weight.
• Hold a light dumbbell in the opposite hand to your standing leg, keeping hips square.

3B Push-up

Sets: 3 Reps: 6-10

• Place your hands on a bench or perform these kneeling if required when starting out.
• Maintain a straight line through your shoulders, hips and knees.

4A Suitcase carry

Sets: 3 Time: 20 seconds each side

• Hold one heavy dumbbell in one hand and walk proud.
• Don’t let the weight pull you sideways.

4B Dead bug

Sets: 3 Reps: 6 each side

• Engage your core to press your lower back into the floor throughout.
• Slowly alternate lowering one arm and the opposite leg toward the floor.

Warm up and cool down as per Monday’s strength workout. For each superset, perform exercise A, rest for 30 seconds, then perform exercise B, and rest for 60-90 seconds.

Marchon says: “This session swaps in single-leg and overhead work, so you're challenged in different positions to Monday.”

Thursday: Run Intervals

• Warm-up: 10min easy jog at an effort level of 3-4/10
• Intervals: 6 x 1min at 7/10
• Recoveries: 2min easy jog after each interval at 2-3/10
• Cool-down: 5min easy jog or walk at 3/10

Warm up as per Tuesday’s run, finishing the 10min easy jog with three 10-second sprints to get ready for faster running. The intervals should feel comfortably hard, meaning you can utter a few words at a time, no more. Let your breathing settle during the two-minute recoveries before each next effort.

Marchon says: “The one harder run of the week. Short efforts improve your speed and your heart's capacity without the strain of a long hard run. Aim to run every effort at the same pace. If the last one is much slower than the first, you started too fast.”

Friday: Rest

Walking, mobility, or a gentle yoga class is fine, but keep it light.

Marchon says: “Recovery is where the adaptation happens, so take this day seriously.”

Saturday: Hybrid Circuit

1 Run

Time: 3min

• Run at an effort level of 5-6/10.
• Keep breathing steady and controlled, aiming for the same pace each round.

2 Dumbbell deadlift

Reps: 10

• Hinge at your hips, keeping your back flat.
• Grasp the weights and drive your hips forward to stand.

3 Dumbbell push press

Reps: 8

• Hold the weights at shoulder height, palms facing each other.
• Bend your knees slightly, then explode up to power the weights overhead.

4 Walking lunge

Reps: 16 (8 each side)

• Perform these with just your bodyweight or light dumbbells.
• Take a big step forward, lower yourself with control, then power forward.

5 Burpee

Reps: 8

• Drop your hands to the floor, jump or step your feet back.
• Jump or step your feet back to your hands, then stand tall with an optional jump.

Warm up as per Tuesday’s run, then perform one easy practice round of the stations above with light dumbbells before you start. Aim to complete four rounds, resting one minute between rounds. Use moderate weights. This is about moving continuously, not lifting heavy.

Marchon says: “This hybrid session ties the week together. You run, then lift, then run again while you're still a little tired, which builds the ability to keep moving well under fatigue. Treadmill users can do the runs indoors. Outdoors, run an out and back route of 90 seconds each way and leave the dumbbells at your starting point.”

Sunday: Long Easy Run (optional)

30-40min run at an easy pace (3-4/10 RPE)

Warm up and cool down as per Tuesday’s easy run. Set a pace that means you finish feeling like you could have gone further.

Marchon says: “This long easy run is optional in week one; it becomes a key session as the plan progresses. You can use run-walk intervals if you need. If your legs feel heavy from the week, swap in a brisk walk for 45 minutes.”

How to progress this hybrid training plan after week one

This week-long hybrid training plan sets the template to build both strength and cardio in parallel. Marchon recommends sticking with it for a minimum of six weeks.

“Think long term,” he says. “The real aim is a lasting training habit that keeps improving your strength, fitness, health and longevity.”

That means challenging yourself with slightly heavier weights, running for slightly longer, or repeating an extra few reps, sets, or intervals as your strength and fitness improves.

If your sleep starts to suffer, you still feel sore 48 hours after a session, or something hurts rather than just feels worked, Marchon suggests repeating the week rather than moving on.

“Progress that holds beats progress that breaks,” he says.

After six weeks, Marchon suggests repeating the six-week plan starting with your new weights and run times.

“Minimal kit will take you a long way, but in time you'll need heavier weights and more structured training to keep challenging yourself.”

More from Tom's Guide

• Forget sit-ups — this exercise targets your deep core and is great for beginners, seniors, or anyone with tight hip flexors
• The 5 best ways to build muscle without lifting heavier weights
• I train clients over 60, and this is one exercise I use to build lower-body mobility, strength and stability

To truly build core strength, you need to target the deep stabilizing muscles that sit beneath more superficial layers like your abs. And to do that, you need to overload them using the correct exercises.

Below, I share three exercises you can try for a stronger, more stable core. These moves target muscles like your obliques, which run down either side of your waist and assist with movements like side bends, and the deep layer of muscle known as the transverse abdominis.

These exercises set your core alight, but they also build strength where it matters: the muscles that support balance, stability and posture. Read on to learn how to do them with proper form.

Watch: 3 Pilates exercises for deep core strength

I recommend 45 seconds on and 15 seconds off for 5 rounds. Here's a little more about the moves you'll be doing. And remember to check out the video above.

If you experience pain, stop immediately and speak with a personal trainer or medical professional for further guidance.

1. Pallof press

Pallof presses are an anti-rotation exercise, meaning you'll engage your deep stabilizers to prevent turning your body to the side. As you perform them, try to keep your hips square and press your hands away in line with your shoulders.

Move slowly for three seconds out and three seconds in. Ideally, you'd perform this with a reformer, but if you don't have one, you can just as easily tie a resistance band to a non-moving object and use it as an anchor.

2. Ab rollouts

Ab roll-outs are fantastic for working your shoulders, arms, abs, the deeper core muscles and hips. You'll feel this down the front of your stomach and along your waist. Unlike using an ab roller, you should feel secure using the reformer bed, and setting the springs means you'll feel challenged during the roll-out and roll-in phases.

As above, I'd use an ab roller if you don't have access to a reformer bed, but make sure your shoulders stay stacked over the roller. Move out slowly, then squeeze your abs and lift your hips to draw the carriage back in. You should aim to create a slight dome through your upper body to help protect your back.

3. Plank knee tucks

Both feet working together force your transverse abdominis to work harder. Planks target muscles across your entire body, while your hips assist in driving your knees in and your glutes activate to protect your lower back and help stabilize your pelvis.

The slower you move, the harder this becomes. It's completely normal for your hamstrings and quads to burn during this exercise, as well as your arms and shoulders.

Your hip flexors help lift your legs with each rep, but try not to let them take over. If you're feeling the exercise more in your hips than anywhere else, focus on core engagement.

You're looking to maintain a straight spine as you simply draw your knees in, then press your legs away from you. You don't need a reformer bed for this exercise; sliders work well, too.

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• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

I've been training my dad for roughly six years, and one element of his training I've been really ramping up lately? Core work. It's all well and good watching him get stronger, more mobile and better balanced, but a strong core reduces pain, minimizes risk of injury and helps you move well as you age.

There are essential strength exercises in his routine already, but we often work on his core strength at the end of sessions. We try to stay as low-impact as possible, supporting his back while focusing on building deep core stability. My dad has sciatica, so keeping his spine and glutes strong and active is crucial.

As you get better and stronger, you can adapt the load, reps and sets to suit your needs. If you’re ready to get started, check out the three exercises below.

3 exercises I use to train my dad like he's 30 years younger

• Clamshells 3-4 sets of 8 heavy banded reps: Lie on your side with your hips, knees and ankles stacked. I recommend a heavy-duty loop band above your knees. Lift through your torso so that you don't dump into your shoulder. With control, open your top knee toward the ceiling, pressing against the band. Slowly lower your knee, keeping the inner sides of your feet together.

• Farmer's carry 3-4 sets of 50 seconds on / 10 seconds off: Hold two heavy weights in your hands, stand tall and walk up and down for 50 seconds. Keep your core engaged and try not to lean to one side or backward. A slight forward lean is fine, as long as you don't hunch.

• Weighted overhead squat 3-4 sets 8-10 reps: Stand with your feet roughly shoulder-width apart and press a weight or two weights overhead. Keep your weight stacked over your shoulders. Sit your hips back into a squat, lowering as far as you can without your chest falling forward. Press up using your legs and core muscles to drive the movement.

If you experience limited mobility in your hips, knees, ankles, or spine, go easy and take these exercises slowly. You could progress by adding weight or slowing the exercises down more.

Clamshells strengthen your glutes, which are powerful muscles that help stabilize your pelvis and protect your lower back. Overhead squats require plenty of core stability to help stabilize the weight overhead while you squat. Again, your core works hard to keep your torso upright and stable while carrying a heavy load during the farmer's carry. If you choose to carry one weight, this trains your core for anti-rotation, making you more robust.

If you experience pain, or you're unsure if this exercise is for you due to pregnancy, a health condition, illness, or injury, I recommend seeking medical advice first.

I have my dad hold a weight plate with both hands overhead during overhead squats, but we have been doing this exercise for a long time. You can also wrap a band above your knees and push against it with your legs as you squat. Try to sink your weight into your heels and spread weight to your little and big toes; lift your chest and lower your butt as far as you can.

During squats, I commonly notice heels rising (thoracic, hip, or ankle-related), knees caving in (often lower-joint-related), backs rounding, or a lack of squat depth. It's better to use your bodyweight first until you improve overall strength and mobility.

Try to keep your spine straight and your shoulders pulled back and down during all exercises, with your core switched and locked on. Imagine bracing for an impact and drawing your breath downward as you move.

• Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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If you haven't already heard about polarized training, let me give you a very quick summary: the 80/20 rule refers to an endurance training technique that works between two workout intensities — 80% low intensity and 20% high intensity while removing the middle "grey zone."

It's based on a model popularized by Dr. Stephen Seiler, and elite athletes from rowers to runners have been using it to dial into their training loads. By properly utilizing low training load, your body can recover enough to maximize high training load, leading to better endurance over time without overtraining.

But not everyone has one of the best fitness trackers to look at the data, so I paced the 80/20 rule without the workout tech. No smartwatches or apps in sight. Here's how.

What is polarized training?

According to Seiler, the zones are split as follows:

• Zone 1 low Intensity: Conversational pace. This helps you build an aerobic base, improve fat-burning, and increase mitochondrial density and endurance. Think of it as an easy run.
• Zone 2 moderate Intensity: This involves working somewhere between aerobic and anaerobic thresholds. Polarized training generally avoids this.
• Zone 3 high Intensity: Hard interval training that reaches your anaerobic threshold. Think about fast-twitch muscle fibers, sprinting, hill work and similar styles of output that improve power and speed.

Benefits of polarized training

As briefly mentioned, low effort doesn't mean low reward; easier paces are essential for recovery and building a strong aerobic base. It might feel frustrating, but that doesn't mean it's a bad thing.

Let's look at one piece of research published in the International Journal of Sports Physiology and Performance as an example. The study assessed 30 endurance runners assigned either low-intensity, sub-ventilatory-threshold, polarized endurance training or a moderately high-intensity program. The researchers concluded that polarized training methods could stimulate greater training effects than "between-threshold" training in runners.

In other words, using high- and low-intensity efforts combined can provide the most gains: high output for pace and power, and low intensity for increased cardiovascular strength and better recovery.

Most importantly, zone 1 training should sit below the lactate threshold, meaning your effort is below an intensity where lactate accumulates, which is when exercise goes from aerobic (with oxygen) to anaerobic (without oxygen). Your high-effort runs should feel very challenging. Try to avoid or minimize these middle-ground efforts that feel challenging yet manageable.

How I tried polarized training without a smartwatch or fitness tracker

My main takeaway from this is that I'd have to get comfortable with moving slower and faster than I'd like. My comfort zone as a recreational runner is firmly in the middle, unless I'm working on sprint intervals on a treadmill.

Unused to this style of training, it would have been easier to set up heart rate zones on my sports watch so that I could accurately track my efforts and the percentages of my maximum heart rate. For example, I recently set up zone 2 cardio on my Coros Pace 4, and could tailor all my workouts to my heart rate.

But I like a challenge, so instead I used something personal trainers have used for years in the fitness industry: rate of perceived exertion, or RPE.

For easy runs, I stayed at around 4/10 effort, what I perceive as my conversational pace. This is an effort I can sustain for hours if needed, so I could quickly identify what speed to stay at. I programmed this for 80% of my efforts. For the other 20% I worked at 8-9/10, which is a pace I could only sustain for short bursts, or for a slightly longer duration, around 7/10, still close to my max.

The goal? Improve VO2 max (my heart's capacity to pump oxygenated blood around my body) while also improving power output, speed and anaerobic abilities without burning out or injuring myself. After all, if you're constantly working somewhere in the middle, you're never really achieving those sought-after training adaptations, and you're also never fully recovered for a hard effort.

To think about this using percentages, those hard efforts should be roughly 90% of your maximum heart rate. Here's an example of a hard effort:

• Warm-up (a few minutes of walking, light jogging, and stretching)
• Run 15 x 30 seconds at a hard effort close to maximum capacity
• Recover for 20 seconds between intervals
• Repeat 2-3 times
• Cool down.

Remember, too much high-intensity training can have a negative impact on hormones and can keep your body in the sympathetic nervous system for longer than it needs to be. Over time, this can lead to burnout, muscle fatigue, injuries and stress. You need to incorporate active recovery and easy days regardless of what training you enjoy, as this is where the real growth happens.

For me, one hard running session in the gym is enough, with a few easy runs peppered in. This meant turning up seriously ready for a hard push on the days I knew I was well rested.

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I’ve been writing about Apple Fitness Plus since it launched in December 2020 — what started as workouts with your favorite trainers has evolved into a much larger ecosystem, and this might be one of its most exciting transformations to date. Today, Apple has announced new Gym Strength plans, launching on Fitness Plus.

These personalized four-week training plans move away from group classes and more towards helping users reach their own fitness goals. The plans are progressive and work with larger commercial gyms, as well as with minimal equipment at home. Let’s dive into everything you can expect from this update:

1. You can customize your own plan

Gym Strength is designed to take the guesswork out of the gym. You’ll find it in the Fitness Plus menu, and you’ll be asked to answer a few questions before you begin. This helps the algorithm to create a programme best suited to you. You’ll input how familiar you are with strength training, your goal, the areas of your body you want to work, the days of the week you prefer to work out on, and, most importantly, the equipment you have available.

Once you’ve got your plan, you can turn on Apple Intelligence-powered training notes, or leave them off. The note is designed to summarize your progress and give you an overview of how this workout can help you reach your goals.

2. You’ll be able to see the exercises demoed on your iPhone or iPad

One of the most difficult things about working out alone is making sure you’re moving with good form. You can move through the Gym Strength workouts at your own pace, with your own music, but each exercise will be demoed by a Fitness Plus trainer to ensure you’re getting the form right. You can tap on the video to expand it and see the trainer from three different angles.

Each exercise has recommended sets, reps, and load, depending on what you’ve lifted before and what you are hoping to achieve. You can easily tap Swap on an exercise if you just don’t want to do it, and swap out the equipment available if you’re in a busy gym and don’t want to wait.

On-screen, you’ll also see a dynamic bar, which shows you at a glance how you’re progressing through your workout.

3. You can follow along from your Apple Watch

Of course, this is Apple, so seamless integration is a given. You can see your exercises, reps, and load from your wrist if you’re using an Apple Watch during the workout, as well as what’s coming next.

You can also see your heart rate data and how many calories you’ve burned.

4. The plan progresses with you

Unlike a strength plan you’ve downloaded from the internet or grabbed from ChatGPT, the Gym Strength plans are designed to progress with you session by session. With input from the Fitness Plus strength trainers, the plans give you an estimated load when suggesting an exercise you’ve not done before. Using your inputs, the plan will tell you when it thinks you need to increase the weight you’re lifting, based on your past performances.

I’ll be grabbing some weights and heading to the gym to test my own Gym Strength plan over the next few weeks. Watch this space!

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I suffer from sciatica, so I have to be mindful when it comes to ab exercises like crunches and sit-ups, which typically put a lot of stress on the lower back. In the run-up to my last marathon, I asked my physical therapist for an ab exercise that would build core strength and stability without stressing my back — read on to find out what he said next.

As a reminder, what works for me might not work for you or your body. If you’re a complete beginner, pregnant or postpartum, or recovering from an injury or surgery, it’s always best to seek personalized advice from a qualified professional.

3 spine-safe exercises for working your core

When it comes to a spine-safe way to work your core, the main exercise my therapist recommended is the bird-dog. Read on to find out how to do a bird dog with perfect form, its benefits, plus two other back-friendly exercises to add to your routine.

1. Bird dog

Unlike crunches, which force your back to bend as you lift your head, neck, and shoulders off the mat, bird dog teaches your abdominal muscles to hold your spine in place while your limbs move. This helps build the functional fitness you need for everyday life, as well as during sports like running.

As you perform the bird dog, you’ll be working the deep stabilizer muscles that run along the spine and glutes, rather than the outer six-pack muscles. The deep core works as the body’s corset and helps protect your spine from injury.

Here’s how to do the bird dog exercise with good form:

• Start on all fours, with your hands stacked underneath your shoulders and your knees under your hips. Keep your head and spine in a neutral position, so your back and neck are straight.
• Engage your core, thinking about zipping your abs up and in, and squeezing your belly button into your spine.
• Slowly, with complete control, extend your right arm straight out in front of you, while also extending your left leg straight back. They should form a straight line with your torso.
• Pause here for a few seconds, making sure your hips don’t rotate. Imagine there’s a light on each hip — both should be shining down on your mat.
• Return slowly to your starting position and repeat on the opposite side.
• Keep alternating until you’ve completed 8-10 reps per side.

2. Dead bug

Another safe exercise to try if you suffer from lower back pain is the dead bug. Again, unlike a crunch or a plank, this exercise targets those all-important deep abdominal muscles while keeping your lower back supported.

A huge benefit of the dead bug is that it’s performed lying flat on your back, meaning there is no compressive load on your spinal discs, as you’re not having to fight gravity to hold the pose. This allows you to build core strength and train yourself to maintain a neutral spine without triggering any pain in your lower back.

Here’s how to do a dead bug:

• Lie on your back and raise your arms and legs to a tabletop position: this means your arms are pointing straight up to the ceiling, and your knees are bent at 90 degrees, with your knees in line with your hips.
• From here, press your lower back into the floor. Engage your core, squeezing your belly button into your spine.
• Slowly lower your right arm overhead, keeping your arm straight, and at the same time, extend your left leg. Only lower both limbs as low as you can without letting your lower back peel off the floor.
• Bring both back to your start position and repeat on the opposite side.
• Keep alternating until you’ve completed 8-10 reps per side.

If this is too much for you, start with bent-knee taps. Instead of straightening your leg, keep your knee bent and tap one heel down to the floor, then bring it back to your starting position and repeat on the other side.

3. Glute bridge

For the final move in this spine-safe series, the glute bridge is a great exercise for strengthening the glutes, hamstrings, and lower back stabilizers without putting pressure on your spine.

The core isn’t just the muscles that sit on the front of your body — it also includes the erector spinae (the muscles running along your spine) and the multifidus (the deep stabilizing muscles in the lower back). This exercise works these muscles, as well as waking up sleepy glutes. If your glutes don’t fire properly, your lower back muscles can overcompensate, leading to tight back muscles.

Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Your heels should be close enough to your glutes that you can just about touch them with your fingertips.
• Engage your deep abdominal muscles, slightly tilting your pelvis back so your lower back is flat against the floor.
• Drive through your heels to lift your hips towards the ceiling. Stop when your body forms a straight line from your shoulders to your knees, making sure you don’t over-arch your lower back.
• Squeeze your glutes at the top for a couple of seconds
• Slowly lower down to your starting position.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As a fitness expert in my 40s, my priorities have definitely changed. Yes, I still want to build muscle and feel strong, but I'm increasingly interested in exercises that challenge my balance, test my coordination and help me stay agile for the long haul.

I want to move well, in as many different directions as possible, for as long as possible. Because for me, it's no longer just about lifting heavy weights. It's about building a body that can move well and cope with life. And it turns out celebrity trainer Simone De La Rue thinks along similar lines.

The former professional dancer and founder of Body By Simone has worked with an impressive list of A-listers, including Taylor Swift, Jennifer Garner and Gigi Hadid, and recently shared a full-body compound exercise designed to challenge strength, balance and coordination in one go.

There’s quite a lot going on, but that’s exactly why I like it.

What are the benefits?

You’re strengthening your glutes, quads and hamstrings as you lunge, working your shoulders and arms as you press the weights overhead, then challenging the stabilizing muscles around your hips as you move laterally.

Your core has to work throughout to keep you stable and controlled, while the little hop to the side adds another challenge, asking the muscles around your hips, knees and ankles to power you up, then help you land safely again.

It also gets your balance and coordination involved: two things that become increasingly important as you get older.

Want to give it a go? Grab a pair of dumbbells and follow the steps below.

How to do it

• Start in a split stance with your right leg in front of your left, holding a dumbbell in each hand at shoulder height.
• Bend both knees and lower into a split squat, keeping your torso upright and your front knee tracking in line with your toes.
• Push through your front foot to return to standing.
• From here, press both dumbbells overhead, bracing your core as you extend your arms.
• Lower the weights toward your shoulders, hop out to your right with control, then hop your foot back into the middle
• Repeat the sequence, then switch sides..

The trick here is to break the move down and practice each part separately. There are several movements to coordinate, so start with lighter weights until you can move smoothly from the split squat into the press and lateral hop without losing your balance or letting your knees collapse inward.

Aim for two sets of six to eight repetitions on each side, using light dumbbells until you've mastered the move.

Why I like this exercise for longevity

There’s a lot packed into one move. Here’s why I’ve added it to my strength workouts:

It builds full-body strength

This is the big one. Rather than isolating a single muscle group, you’re asking several to work together.

The split squat targets your glutes, quads and hamstrings, while the overhead press works your shoulders and arms. Your core has to stabilize your torso as you move between the two.

For me, that makes it a great option when I want to get more from one exercise rather than spending hours in the gym.

It challenges your balance

Split squats already reduce your base of support compared with a regular squat. Add an overhead press and lateral movement, and your body has a lot more to deal with.

You need to stay stable as your weight shifts and your arms move overhead, which makes this as much a balance and coordination challenge as a strength exercise.

It’s a known fact that balance can decline as we get older, so exercises that challenge balance alongside strength are becoming a regular and important part of my own workouts.

It works your body in more than one direction

Most of us spend plenty of time moving forward and backward, whether that’s walking, running, or doing exercises such as squats and lunges.

The lateral hop changes that.

Moving sideways recruits the muscles responsible for stabilizing your hips, including your gluteus medius. Strong hip stabilizers are important for controlling the pelvis and keeping the lower body stable when you walk, run, or stand on one leg.

You’ll find that the hop to the side takes a little effort to start with; your foot almost doesn’t want to jump out to the side, but it doesn’t take long to click, and you just really have to think about it, which I like when training. It's challenging. Think deep mind-muscle connection.

It makes your core work harder than you might think

You know those standing abs moves that we often talk about? Well, this is a great example. Your core is active throughout because it has to work to keep your torso stable during the split squat, stop you wobbling as you change direction and hop and provide a solid base as you press the dumbbells overhead. There’s a lot going on here.

You’ll probably notice it even more as you fatigue, which is why I started with a lighter pair of dumbbells and kept the entire movement controlled rather than overloading my body and losing form.

Verdict

There’s no shortage of exercises to keep you strong as you get older, but I like this one because it combines so many things I want from my training in one sequence: strength, balance, coordination and mobility.

It’s also surprisingly challenging. You don't need particularly heavy dumbbells to feel your shoulders and legs working, and adding the overhead press and lateral step means your core rarely gets a chance to switch off.

Would I replace my squats and deadlifts with it? No. Those big compound lifts allow me to go heavier, which is crucial for building and maintaining strength as I get older. But as an accessory exercise in a full-body strength session, this is definitely one I’ll be keeping in my repertoire.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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A few of my friends like to take advantage of the fact I'm a personal trainer, and have no problem hitting me up for free strength programs or fitness advice when they need it.

I'm happy to oblige, and when I recently sent this one to a good friend, I thought it was worth sharing more widely. This routine in particular is 15 minutes and only requires one dumbbell, meaning it's easy to do at the gym when the weight rack is busy, or at home if you have a set of the best adjustable dumbbells or alternatives to hand.

Just remember, this routine was designed with a particular person in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

Watch: 15-minute dumbbell workout

If you're working with an injury or health condition, I recommend seeking advice before starting this routine.

• Devil press: You can use two weights for this to make it more challenging. Start with your weight(s) in your hands and feet hip-width apart. Keeping hold of the weight, place your hands down on the ground in front of your feet, jump back, then perform a push-up. Jump your feet forward just wide of your hands, then swing the weight through your legs and hinge forward at your hips. Drive the weight upward, extend your hips, then press overhead. Reverse back down to repeat.

• Single-arm clean: You can use any weight for this. Hold a weight in one hand using an overhand grip, with the weight between your feet. Hinge forward at the hips, core engaged and back straight, chest up. Drive the weight upward as if zipping up a jacket pocket, keeping the weight close to your body. Allow the weight to rest on your forearm, elbow high, to rack the weight. Reverse to tap one end of the weight back down to the ground (if using a dumbbell).

• Alternating row: Hinge forward at your hips with your feet roughly shoulder-width apart. Your back should be straight and your chest almost parallel to the ground. Hold your weight in front of you in one hand. Keep the weight close to your side as you row the weight toward your hip. Pause, squeeze your back and shoulder blades, then slowly lower the weight again. This is harder if you start from the ground every rep. Remember to alternate sides unless you decide to work with two weights (as shown below).

What is the workout?

Combined, you pretty much hit your whole body using three moves, with some push and pull work in there to hit your front and back body. I've also included some power work which will require you to push to your limit to move the weight from low to high positions.

Start with 2 reps of your exercises back-to-back (1 rep per side on the first round), then take a brief reset. Add 2 reps (1 per side) each round, set a timer for 15 minutes and aim for maximum reps.

This one builds intensity quickly, so I recommend going for the lighter side of medium-heavy dumbbells. Make sure your core is engaged throughout and prioritize form over your reps.

How fast can you work?

This routine isn't fussy, but it does require a level of skill, so try to ensure you know the moves well and feel confident before you get started. You can use two weights, but I prefer working unilaterally so that you can focus on both sides of the body equally. You're only as strong as your weakest side, and we all have one.

Let us know how you get on in the comments!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I love teaching mobility, but when it comes to functional medicine, I'm not a qualified physical therapist, so I look to those around me for the best advice. This week, I sought out Back and Body Medical, NYC, for advice on anti-desk exercises.

If you're unsure what I mean by that, I'm talking about exercises that help reduce or even reverse the impact of prolonged sitting and slouching over phones and laptops — something nearly all of us do at some point in the day or week. Over time, this can overwork and underfire crucial muscle groups and negatively affect posture, core engagement and muscle activation.

These moves help stretch the muscles around the shoulders, spine and hips and reduce tension. "If your back feels tight, stiff, or like it’s about to flare up by the end of the workday, these three are worth a try," they say.

Check them out below.

3 anti-desk exercises from a physical therapist

"Eight hours in a desk chair adds up," the team writes. "Start gentle; don’t force anything. If the tightness keeps coming back no matter what you do, that’s usually a sign something else is going on."

In that case, it may be worth seeing a qualified medical professional for guidance, advice, or a referral.

• QL stretch: Hold 30 seconds on each side. Stand sideways to a door frame and place your closest hand onto the frame for support. Cross your legs, then raise your free hand and reach over to grip the doorframe above your other hand. You should create a banana shape as you stretch the side of your body and lean toward the door.
• Prayer stretch: Hold 30 secs. Place your elbows on your desk and adopt the prayer position with your hands. You can either sit or stand. Walk your feet back until you feel a deep stretch in your arms and shoulders, and lower your head and chest between your arms.
• RDL: x10 reps. Grip a light weight and stand with your feet hip-width apart. Pull your shoulders and back down. Softly bend your knees. Hinge forward at your hips and maintain a straight spine as you lower the weight in front of you. Pause once you feel a deep stretch along the back of your body and legs, then drive upward to stand.
• Aim for 2–3 rounds.

Start these exercises two to three times a week, alongside other activities such as walking, running, lifting weights, swimming, or gardening. Mobility and stretching routines should support a healthy, active lifestyle filled with natural, functional movement as a priority as you get older.

Overall, consistency is one of the most important factors, so aim for smaller chunks of movement more often to begin with, and build in a slow, manageable way.

While these exercises are recommended by a qualified physical therapist, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, physician, or similar professional will help you determine the issue and provide specialized recommendations based on your personal journey.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

At 64, celebrity trainer Ramona Braganza is seriously inspiring and strong. Scroll through her Instagram, and you’ll find her lifting weights, practicing pull-ups, hiking through Beverly Hills and generally doing all the things I hope I’m still doing 20 years from now.

Braganza has spent decades training some of Hollywood’s biggest names, including Jessica Alba, Halle Berry and Zac Efron, but these days, her own training has a slightly different focus: longevity.

“Never underestimate the power of a strong body to help build a strong life,” says Braganza, who once graced the cover of Muscle & Fitness magazine and regularly shares her own workouts alongside training her 91-year-old mum and clients.

Which brings me to Braganza's three simple tests of strength, balance and functional fitness. No fancy equipment, lab testing, or expensive longevity assessment is involved. In fact, you can do all three at home in a matter of minutes.

Naturally, I wanted to see how I measured up.

Why does it matter?

“Staying healthy isn’t about doing everything perfectly,” she says. “It’s about paying attention, making adjustments, being consistent and working with your body as it changes.”

Braganza's own formula isn't particularly complicated: walk, lift progressively, keep getting stronger, watch your sugar intake and, most importantly, keep showing up.

“We can’t always control our genetics, but we can control many of the choices we make around them,” she says.

At 44, this really resonates with me. I've already noticed my reasons for training starting to change. Yes, I still want muscle and definition, but I'm increasingly interested in how my body feels when I run, lift, and stretch, and I'm adamant I want to still be doing these things in another 20, 30, or even 40 years.

3 longevity tests

1. Sit to stand

First up is something most of us do multiple times a day without thinking about it: we sit down, then stand back up again.

For the test, Braganza recommends setting a timer for 30 seconds and seeing how many complete reps you can perform. Her benchmark for women over 60 is 15 or more.

It sounds ridiculously easy. But repeatedly getting yourself out of a chair without using your hands calls on your leg and core strength, mobility, balance and control, which are all things that become increasingly important as we get older.

And there’s evidence that suggests how well you perform could tell something about healthy aging, too. A 2026 study that followed 2,747 older adults for 15 years found that poorer chair-stand performance was associated with a 36% higher risk of death from any cause.

How I got on: 18 reps for me, which is probably about right considering I’m 16 years off 60.

2. Single-leg balance

Next up, stand on one leg and start the clock. Braganza considers 30 seconds or more an excellent result.

Balance is one of those things I rarely think about. I run, lift weights and do yoga, so I just assume mine is pretty good. But your ability to stabilize yourself becomes increasingly important as you get older, particularly when it comes to navigating stairs, uneven ground and everyday movements. Good balance can also help reduce the risk of falls and keep you moving confidently as you age.

How I got on: 30 seconds on each leg with no wobble. There’s good reason to keep an eye on your balance as you get older. A study in the British Journal of Sports Medicine found that adults aged 51 to 75 who couldn’t balance on one leg for 10 seconds had an 84% higher risk of all-cause mortality during the follow-up period.

3. Dead hang

Finally, it was time to hit the pull-up bar and hang on for as long as possible.

Braganza gives 30–60 seconds as a strong goal, and this was probably the test I was most intrigued by. Hanging from a bar looks easy right up until your forearms start burning and your fingers begin peeling away from the bar.

The dead hang tests grip and upper-body strength, and grip strength has attracted plenty of attention in longevity research because of its association with health and physical function as you age.

How I got on: I managed just under 90 seconds and that was at the end of a push session, so my hands definitely gave up before my forearms.

Of course, a dead hang isn't quite the same as a clinical grip-strength test, but there's good reason to pay attention to your grip. Research has linked lower handgrip strength with an increased risk of premature death, making it another useful indicator of your health as you age.

Am I aging well at 44?

After doing all three tests, I'm happy to say I'm doing OK, and it's reassuring to know that the training I'm doing now is helping me build the strength and fitness I want to carry into later life.

I'm a big believer in “use it or lose it,” and I have absolutely no intention of letting the little old lady in me out any earlier than necessary. So I'll continue with my two to three resistance-training sessions a week, one yoga session and two to three runs, mixing hill sprints with longer Zone 2 sessions.

Like Braganza, I feel as though I'm starting to train for the second half of my life. I'm not only training for the body I have now, but also for the one I want in 20 or 30 years.

“Longevity isn’t just about adding years to your life. It’s about adding life to your years,” says Braganza. And I’m inclined to agree.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
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For someone who’s been active for the better part of my life, I’ve been lucky when it comes to injuries. I definitely want to keep that luck going as I get older.

That’s why much of my recent training has revolved around not only overall strength, but mobility and stability too. Your hips play a crucial role in all of those aspects, and if you want a body that can run, climb stairs, and balance when you’re 65, you’ll need to focus on it well before then.

The following four exercises have become a mainstay in my routine. They’ve led me to easier squats and faster runs for sure, but most importantly, they’ve improved my stability and helped me to maintain a good range of motion.

All you’ll need for these exercises is a single dumbbell, a looped resistance band, and a yoga mat. Try them during your next workout, even if you’re under (or over) the 40 mark.

How to do the four exercises

Before starting any new workout or activity, be sure to check in with your doctor first. They may caution against certain movements or exercises based on your health history.

A few of these exercises may be challenging for beginners. A certified personal trainer can help you learn how to do them properly or give you modifications if needed. Incorrect form can cause pain or injury, so don’t hesitate to ask for guidance if you’re unsure.

A good dumbbell or resistance band weight will allow you to do all of the reps in a set without needing to rest, but will leave you feeling fatigued by the end. If you can speed through a set without issue, go heavier. If you can only do a few reps before needing a break, go lighter. You may want to use different weights depending on the exercise, so if you have a few dumbbells at your disposal, keep them within reach during this workout.

Complete 3 full sets of each exercise before moving on to the next. As you get stronger and more conditioned, you might want to consider adding more sets or using heavier weights. However, make sure you’re always moving with proper form.

Beginners may need to start with fewer reps and sets. If you’ve just started to work out regularly, do the lower end of each listed rep range and gradually increase when you feel ready.

These exercises should cause muscle fatigue but never sharp pain. If you feel sharp pain at any point, stop immediately and see a doctor before continuing.

Here’s how to do the exercises:

1. Banded clamshells

• Place a looped resistance band around your legs, slightly above the knees.
• Lie on your left side with your hips and knees stacked on top of each other.
• Rotate your right knee towards the sky, keeping your hips stacked and feet connected.
• Pause briefly.
• Lower your right knee back to the starting position.
• Continue for 12-15 reps, then repeat on the other side.

2. Goblet sumo squat

• Stand tall with your feet slightly wider than shoulder width apart.
• Turn your toes out slightly.
• Pick up a dumbbell and hold it at chest level.
• Hinge your hips behind you, bend your knees, and lower your tailbone towards the ground.
• Pause briefly.
• Stand back up.
• Continue for 10-12 reps.

3. Lateral lunges

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in your right hand.
• Step your left foot out to your side, keeping your toes forward.
• Bend your left knee and lower your hips toward the ground, keeping your right leg straight.
• Push off your left foot and return to the starting position.
• Continue for 10-12 reps, then repeat on the other side.

4. Single-leg glute bridge

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your left knee to a tabletop position.
• Push your right foot into the floor and lift your hips off the mat, keeping your hips square.
• Pause briefly.
• Lower your hips back to the mat.
• Continue for 12-15 reps, then repeat on the other side.

Benefits of the four exercises

This routine strengthens key muscle groups in the hips and lower body, including the glutes, hip abductors, hip adductors, quads, and hamstrings.

The banded clamshell, lateral lunge, and single-leg glute bridge are all performed unilaterally (or one side at a time), meaning muscle groups on each side must work independently of the other. This can help you identify and correct any strength imbalances, leading to better overall balance and stability.

Performing a sumo squat with the dumbbell held in a goblet position not only makes the exercise more challenging, but it also requires a greater effort from your deep core. Strengthening these muscles is vital for proper balance and full-body support.

As with any exercise program, pair this workout with a proper warm-up, cool-down, and stretching routine to maximize the benefits.

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When Ultrahuman first announced its new flagship Ring Pro last February, we didn’t know whether the wearable would ultimately go on sale in the U.S. because of ongoing litigation with U.S.-based rival Oura.

Then, in March, Ultrahuman opened preorders for the Ring Pro to U.S. customers. Now, in the final week of October, the Ultrahuman Ring Pro has officially hit U.S. store shelves at major retailers like Best Buy and Amazon for $479.

But is the Ultrahuman Ring Pro worth the hype? I’ve been wearing one for a few days — full review coming soon — and I already think it’s a seriously strong competitor to the Oura Ring 5, the best smart ring in 2026.

With that in mind, here are the seven most important things you need to know about the Ultrahuman Ring Pro.

1. It's been completely redesigned to avoid Oura's (legal) wrath

The Ultrahuman Ring Pro features a unique unibody design that's purpose-built not only to withstand daily wear but also to avoid infringing on any of Oura's existing patents. As a reminder, Oura successfully litigated to keep the Ultrahuman Ring Air, the Pro's predecessor, off U.S. store shelves in 2025 for patent infringements.

However, when I spoke with Mohit Kumar, the founder and CEO of Ultrahuman, earlier this year, he seemed confident in his team's reworked design for the newer model.

"We went through the [U.S.] Customs procedure 177 to get the device approved, noted Kumar. " We took the right path to make sure that the design is approved by (U.S.) Customs, and they officially issue an order that says, 'This is a design which is unique and non-infringing, for the patent which Oura holds.'"

Another benefit of the updated design: It features Ultrahuman's "ProRelease Technology," a safety feature that makes it relatively easy for emergency responders or medical professionals to cut the ring off for any reason (like a faulty, swollen battery).

2. It’s pricier than the Oura Ring 5, but…

The Ultrahuman Ring starts at $479, which is $79 more than the starting cost of the Oura Ring 5 (more on that in a second). It's available in four finishes, including gold, silver, black, and titanium, with sizes ranging from five to 14.

The $479 covers not only the ring but also the cost of Ultrahuman's swanky/handy Pro Charging case (further details on that too, below).

3. Core features are subscription-free

Despite a higher up-front cost compared to the Oura Ring 5, the Ultrahuman Ring Pro is a better value after the first ~14 months of ownership. This is because Oura requires users to sign up for a subscription to use their smart ring for $5.99 a month or $69.99 a year.

Ultrahuman, on the other hand/finger, takes a more wallet-friendly, subscription-free approach to wellness tracking, which is perhaps the most notable difference between the two brands.

4. It’s thicker and heavier than other smart rings

The Ultrahuman Ring Pro is noticeably heavier than the Oura Ring 5. My size 11 silver Ultrahuman Ring Pro weighs 4.52 g versus ~2.5 g for the comparable Oura Ring 5. The latest Ultrahuman flagship is also thicker than its rival...then again, Oura's latest is one of the smallest, lightest smart rings in the world.

The Ultrahuman Ring Pro has a thickness of 2.6mm around the band and ~4.8mm at the sensors, making it thicker (and heavier) than other popular smart rings I've tested/demoed, too, like the RingConn Gen 2 Air.

That said, after 24 hours of wearing the Ring Pro, I hardly notice it on my left index finger, and this is coming from someone who doesn't usually rock rings. That said, let's see if my tune changes over the coming weeks.

5. Ultrahuman reworked the heart rate sensor for better accuracy

In addition to a redesigned body, the Ultrahuman Ring Pro features an overhauled heart rate sensor with added processing power for more accurate cardiovascular, sleep, and recovery insights. The updated processor additionally supports on-device machine learning capabilities.

But how does the heart rate accuracy of the Ultrahuman Ring Pro compare to the competition? I intend to find out, not just versus the best smart rings but some of the best fitness trackers too.

6. It gets up to 15 days of battery per charge

The Oura Ring 5 promises up to a respectable nine days of battery per charge, even if in reality, that number is closer to seven or eight. Meanwhile, the Ultrahuman Ring Pro blows its Oura rival away with claims of up to 15 days of battery life per charge.

Will it really last that long? You can also count on me finding that out! But given its heftier-by-comparison footprint, there's a good shot the new Ultrahuman has a larger-capacity battery than the 22 mAh one in the latest Oura Ring.

7. The Pro case extends battery life to 45 days

Finally, remember that free charging case I mentioned earlier? It's perhaps the nicest smart ring case I've encountered. The exterior shell is all-metal with a no-slip silicone bottom. It opens and closes clam-shell-style with a seriously satisfying snap.

LEDs on the side reflect the remaining battery capacity of the case, which can fully recharge the Ultrahuman Ring Pro two times, pushing its battery life to a max of 45 days without needing to hit a wall outlet.

But wait, there's more. The Pro Case doubles as a connection point for updating the Ultrahuman Ring Pro's firmware, and it supports haptic feedback and audible alerts for things like a fully charged battery.

What are your thoughts on the newly available (in the U.S.) Ultrahuman Ring Pro? Would you consider it over the Oura Ring 5, knowing that it's subscription-free? And besides the latest Oura Ring, what should I test the Ultrahuman Ring Pro against? Shout out your thoughts below!

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• I just went hands-on with the new Circular Ring 3 — and it beats the Oura Ring 5 in 3 big ways
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"These five exercises improve joint range of motion, movement quality, and overall mobility," says LJ, a master trainer at London's 1Rebel. And as a coach who teaches mobility classes every week, I have to agree they're some of my favorites.

You only need an exercise mat, nothing else. And while LJ doesn't specify sets, reps, or timings, I provide my recommendations below, plus some of the benefits LJ says you can expect. Check out the video, roll out your mat and get ready to feel loose and free again.

Here it is!

Watch: Master trainer's mobility routine

As a personal trainer myself, I would recommend programming 45 seconds on and 15 seconds off for 3-5 rounds. If you prefer to work with sets and reps, try 6-8 reps per side per move, and 2 sets of each movement.

• Adductor rocks: Start on all fours, then extend one leg out to the side, foot flat and toes pointing forward. Keeping your spine neutral, rock your hips back towards your heel, then forward again, moving slowly and under control. Working: Adductors (inner thighs), plus hip mobility in the frontal plane. Great for runners, lifters and anyone who sits a lot. 
• Scorpions: Lie face down with your arms out in a T. Swing one heel up and across your body toward the opposite hand, letting your hips rotate, then return and repeat on the other side. Working: Hip flexors and quads (front-of-hip stretch), spinal rotation and thoracic mobility, and glutes as you control the movement. 
• Glute bridge to cross-body overhead reach: Lie on your back, knees bent, and drive through your heels into a glute bridge. At the top, reach one arm up and across your body overhead, then lower back down with control and alternate sides. Working: Glutes and hamstrings for hip extension, plus core stability and thoracic rotation, combined with shoulder mobility through the overhead reach.
• Quadruped hip internal rotations: From all fours, lift one foot slightly off the floor and sweep your foot out to the side so the hip rotates inward, then return. Keep your torso still so the movement comes from the hip. Working: Hip internal rotation, an often-neglected range that’s key for running, squatting and change of direction. It also challenges the deep hip rotators. 
• Wall clock (shoulder arc): Stand side-on to a wall and place a forearm or hand against it. Slowly trace an arc with your arm, like moving across the numbers on a clock face, keeping your ribs down and shoulder blade moving smoothly. Working: Shoulder mobility and scapular control, targeting the rotator cuff and the muscles that stabilize the shoulder blade. Particularly useful for overhead work.
• Adductor half-kneeling rock with kettlebell/light weight: Start in a half-kneeling position with the front leg out to the side. Hold a kettlebell or light weight at your chest as a counterbalance, then rock your hips back and forth, keeping your chest tall. Working: Adductor length and hip mobility under light load, plus core and glute engagement to stay stable. 
• Prone swimmers: Lie face down with your arms extended overhead and legs straight, forehead hovering just above the mat so your neck stays neutral. Lift your arms and legs slightly off the floor, then alternate opposite arm and leg using a flutter style of small, controlled movement. Keep your glutes engaged and avoid cranking your lower back. Working: Spinal extensors (erector spinae) and glutes, plus the mid and lower traps and rear delts for shoulder and posture strength. It’s a great counter to desk-hunched postures.

What happened when I tried it

Try to keep the reps similar for each move in each round, and work both sides of the body. If you choose equal-number rounds, you could complete the reps on one side only, then switch to the other side on the next round.

Some of these exercises I know already and use with clients; some were actually new to me, such as the glute bridge with overhead reach. I opted for two sets and 6-8 reps per side as a warm-up before coaching a mobility session, and I have since stolen them to use in my next class.

Combined, these exercises are brilliant for improving the range of motion in your joints and priming the muscles for exercise by increasing blood flow. Repeating these moves over time will improve posture, build range and bolster overall mobility, which means the quality of your movements during workouts should also improve.

As LJ mentions, you'll internally rotate your hips, strengthen the postural muscles in your back and even target stabilizing muscles like your hip flexors and rotator cuff (the RC includes a group of muscles that stabilize the shoulder joint and sit around the scapulae), which means you're building a body capable of withstanding injury through weakness or underuse/overuse.

If you're new to mobility or this type of routine, I strongly recommend taking it slowly and stopping if you experience any pain, especially if you have a health condition or injury.

I loved this routine, and it helped me feel far looser going into my day or my next workout. Let us know if it helps you, too.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but stop and rest if you need to. And if you're unsure how to engage your core properly, this short "bracing" routine might be helpful before you start the routine, just to protect your lower back.

Move with control, remember to breathe and don't rush your reps. Also remember that training should make you feel good, so focus on what you enjoy about the routine and how it makes your body feel.

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You've probably noticed there's a lot of debate about whether you need to run to improve cardio, or whether other activities like walking or hiking could replace it.

I'm a personal trainer who walks and runs for different reasons: I walk to ease stress, exercise (myself and my dog) and contribute toward my overall activity levels (known as NEAT), while I run to strengthen my heart and lungs and feel good.

But with the rise in rucking popularity, which involves walking with a weighted vest, I wanted to speak with those in the know to see if it could replace running for cardio. Below, a strength coach and running expert weigh in.

So, which is the cardio-building prize? Here's your final answer.

Benefits of rucking

"Rucking offers several benefits, including improved cardiovascular fitness and muscular endurance, and increased functional capacity," says Rebecca Kennedy, a strength coach and Peloton instructor. "It supports postural strength and endurance and provides a low-impact form of conditioning with adjustable intensity. Finally, it’s accessible and enjoyable."

"Rucking is certainly lower impact, with less ground-reaction forces, although foot injuries have been reported anecdotally," says running expert and coach ArjThiruchelvam. "There are certainly benefits to strength and posture and, in a calorie-controlled diet, this would help support fat loss.

"Running naturally poses a high injury rate amongst beginners and those with very high volumes or who are deconditioned," he adds.

Benefits of running

"Running has been shown in a meta-analysis (Pedisic et al., 2020) to lead to substantial health and longevity benefits in addition to lower risk of all-cause mortality, starting with just one dose per week. It’s incredibly efficient at improving VO2 Max and also supporting bone health," Thiruchelvam tells us.

"Running is beneficial for your mental and metabolic health, muscular endurance, cardiovascular fitness, bone health, as well as joint and connective tissue capacity," adds Kennedy. "It’s also time-efficient and supports running-specific performance."

Can rucking replace running for cardio?

"It can, but it depends on your goal and what you're trying to achieve," explains Kennedy. "First, I think it’s important to recognize that running is not a requirement for good cardiovascular health or overall fitness. Rather than asking a binary question (whether rucking can replace running), I'd encourage people to ask what they're hoping to accomplish through exercise.

"Both running and rucking can improve cardiovascular health, aerobic endurance, metabolic health and muscular conditioning, but they challenge the body differently. Running generally allows you to reach higher cardiovascular intensities and provides repetitive high impact, which can be super helpful in developing bone strength, joint and tendon capacity, and the ability to absorb and produce force.

"Rucking increases physical demands of walking by adding an external resistance. Rucking challenges our cardiovascular system, muscular endurance and postural muscles and ability to carry load without the repetitive high impact that running does."

On that note, Kennedy explains you don't get identical adaptations, and "one is not inherently better than the other." If you don't enjoy running, you can still do plyometrics, HIIT, jumping rope, or other sports like boxing or dancing to achieve the same types of fitness without running.

"We simply want to train our bodies to be capable, adaptable and resilient across a variety of physical demands. That being said, I think it's important to acknowledge both preferences, enjoyability, barrier to entry and current fitness level as guides," she adds.

"Rucking can help people develop or maintain an aerobic base; that’s the lower-intensity, zone 1- zone 2 exercise," adds Thiruchelvam. "However, it certainly doesn’t help develop the higher intensity zones and associated muscular benefits that exist as a result of that faster-paced effort.

"The speed at which you perform the activity has a greater impact on physiological changes, and therefore, although rucking can elevate your heart rate, it cannot replicate the effect of running. In particular, heart rate can continue rising while oxygen levels off."

Contraindications

Thiruchelvam tells us that "running naturally poses a high injury rate amongst beginners and those with very high volumes or who are deconditioned... It’s also plausible to consider that the weight of the backpack may alter walking gait and mechanics."

He adds, "The contraindications to rucking revolve around current health and injuries of the spine, lower limbs, heart health and blood pressure, as usual. In addition to that, osteoporosis, surgeries, hernias and impaired balance are all serious considerations that need advice from a doctor."

"Rucking places additional load on your spine and can cause postural fatigue if the load is carried too long or is too heavy too soon," adds Kennedy. "It also may not be suitable for those seeking higher-impact or higher-intensity workouts. Finally, it’s not a replacement for strength training.

"My preference is to use a weighted vest over a backpack because the weight is distributed more evenly and it sits closer to your body, reducing any potential neck strain. If you don't have a vest and want to start, a backpack can work. Just make sure it’s snug, and the straps are pulled down so it isn't sagging in the back and the weight is distributed more evenly."

Kennedy adds, "While running has many benefits, it’s not the best for those who don’t enjoy it. Other things to consider are the repetitive impact and overuse; the higher recovery demands and barrier to entry; adaptation to running can take time; and finally individual limitations...if you have injuries, osteopenia, osteoporosis, or sarcopenia."

How to choose between them

"You may wish to incorporate rucking into your routine on easy days for more aerobic development or if you’re overweight or deconditioned and find running not yet realistic," recommends Thiruchelvam. "Running should be the priority if you want to run fast, for VO2 Max improvement, or if you have an upcoming race."

Kennedy suggests considering rucking if you don't enjoy running, want to reduce impact, and want to build postural strength and muscular endurance. You might also include rucking if you want to improve cardiovascular health and increase your load-carrying capabilities. Plus, it's an accessible way to increase the demands of your regular walks.

"Ultimately, both are valuable tools," she explains. "Personally, I enjoy the way I feel before, during and after a weighted vest walk. I love walking and think the weighted vest is a wonderful addition to my walks.

"You can be exceptionally fit without running. But being fit in one capacity doesn't automatically mean you're prepared for every physical demand. The goal should be to have a routine that trains you to be strong, capable, adaptable and resilient. Rucking and/or running should not be the only type of workout we do."

Verdict

So, there you have it. You could replace your runs with rucks, and there are plenty of benefits, plus some drawbacks, for both. However, the demands aren't the same, and the outcomes aren't identical, which means you might need to add more variety into your routine to achieve various fitness goals.

Just remember that your body and any health conditions or injuries matter, so consider the benefits and downsides of both before deciding which benefit you most.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Brooks has thrown a lot at the Hyperion Max 4, and unfortunately it’s a shoe that ends up being less than the sum of its parts, partly because all those parts make it way too heavy to be an effective speed shoe.

I enjoyed some of my runs in the Hyperion Max 4, which has a bouncy midsole and does perform well as a long-run cruiser, but if you’re in the market for a fast training shoe, I could name many others that I’d buy ahead of it, and almost all of them would cost less too.

It’s also very similar to its predecessor, so even if you were keen to pick it up, you’d be better off finding the Brooks Hyperion Max 3 on sale.

The Brooks Hyperion Max 4 has some good ingredients, most notably the springy DNA Gold foam, but the line needs a rethink to compete with the best running shoes in its category, like the excellent New Balance SC Rebel v1 or Hoka Mach X3.

Brooks Hyperion Max 4 review: price and availability

The Brooks Hyperion Max 4 launched in summer 2026 and costs $200 in the U.S. and £170 in the U.K., which is the same price as its predecessor.

It’s an expensive shoe, and while the price is around par for a plated super-trainer, the Hyperion Max 4 is undercut by some excellent fast training shoes like the Adidas Adizero Evo SL and Kiprun Kipstorm Tempo.

Brooks Hyperion Max 4 review: design and fit

The Brooks Hyperion Max 4 is currently available in four colors, including the white and yellow design I tested, which fit me well in my normal running shoe size.

It’s a very high stack shoe, standing 45mm tall at the heel and 39mm at the forefoot for a 6mm drop.

At 10.8oz in my US men’s size 10, the Hyperion Max 4 is not just heavy for a speed shoe; it’s pretty heavy even compared to most of the cushioned shoes for easy training I tested these days.

Upper

The Brooks Hyperion Max 4 has a mesh upper with padding around the collar of the shoe and a large, stiff internal heel counter at the back.

It’s not as thick and padded as the uppers on the brand’s cushioned shoes, like the Brooks Glycerin Max 2, but it’s still comfortable for long runs, though I think a thinner, more minimal upper would be good for cutting weight and making the shoe feel a bit quicker.

Midsole

Two foams are used in the midsole of the Hyperion Max 4, with the top layer being made from Brooks’ bouncy PEBA-based DNA Gold foam, and the bottom being a firmer supercritical EVA foam called DNA Flash v2.

In between these two foams runs a nylon plate that helps to stabilize the high stack and add some extra pop to your stride. The plate also creates a stiff feel to the ride, though it’s not as rigid as a carbon plate.

The Hyperion Max 4 has a rocker profile to help roll you from heel to toe smoothly with each step.

Outsole

A thick layer of rubber is used at the heel and forefoot of the shoe and while this is good for durability, using a thinner material would help reduce the weight of the Hyperion Max 4 for fast running.

One way the shoe has shed some weight is a large cutout on the medial side of the shoe, but the placement of this cutout reduces the stability of the Hyperion Max 4 and might encourage pronation (inward rolling of the foot) when landing.

Midsole cutouts are common on fast shoes to reduce weight, but many brands opt to remove a central section of foam rather than at the sides to limit the instability created.

Brooks Hyperion Max 4 review: running performance

I used the Hyperion Max 4 for a variety of training runs, including some easy efforts, a progression run, and an 18-mile long run including 15 steady miles at sub-6/min per mile pace.

I’ve tested all four generations of the shoe to date, and it changed a lot in the first three, but the fourth feels similar to the Brooks Hyperion Max 3 to me.

It’s big, it has some bounce and it rolls through smoothly, but the Hyperion Max 4 doesn’t feel great at faster paces. It’s too heavy and doesn’t have the nimble, aggressive feel of most speed shoes.

You can cruise along quite nicely in the shoe and it does have a comfortable and protective ride for long runs at a pace somewhere between easy and steady. However, at really easy paces, it feels a bit firm for me, and it isn’t especially stable because of the high stack and medial cutout.

In general, plated super-trainers like this are often among the most versatile shoes available in terms of the types of runs they work well for, but the Hyperion Max 4 doesn’t have that range — it’s cumbersome at fast paces and too stiff to truly enjoy on easy runs.

Should you buy the Brooks Hyperion Max 4?

I’d skip the Brooks Hyperion Max 4 if you’re in the market for a fast trainer right now, because there are many alternatives that offer a superior ride and/or better value.

The New Balance SC Rebel v1 is my favorite plated training shoe and while it’s also expensive, it delivers a truly fast and fun ride for workouts and can stand in for a full carbon super-shoe for races too.

More affordable speed shoes include the Adidas Evo SL, Skechers Aero Razor, and Kiprun Kipstorm Tempo, which are much lighter than the Brooks and have more energetic rides for workouts.

If you’re looking for more of an all-rounder, then the Asics Megablast is a little pricier than the Brooks, but much lighter and livelier on the run, and more enjoyable to use for easy or fast runs.

While a sculpted midsection might be the goal for some, I want a strong core so I can do the activities I love longer without hurting my back. Since taking up Pilates, I've seen a huge difference in my core, so when LJ, a master trainer at London's 1Rebel, shared a five-move Pilates-inspired core workout with me, I couldn't wait to try it.

If you don't have access to a reformer bed, you can try using sliders instead, which are cheap and easy to buy from Amazon. If you want to stick to low-impact exercises, you're going to love the moves below. You don't need weights or any other equipment, and it's also accessible for most levels.

Here it is!

Watch: Master trainer's 5-move ab workout

LJ hasn't programmed sets, reps, or timing, but as a personal trainer myself, I would recommend programming 45 seconds on and 15 seconds off for 3-5 rounds. To make it more challenging, slow your tempo and program 50 seconds on instead.

My stomach has always been a problem area for me, but workouts like this have definitely made an enormous difference in developing strength, muscle and shape. I still maintain that your diet will move the needle most when it comes to how much muscle definition you show there, as well as other factors like health conditions, sleep, stress, lifting weights and genetics.

• Kneeling side kick (lateral core and glute stability): Start in a side-kneeling position, one hand down under your shoulder and the top leg extended straight out to the side. Keep your torso tall and still; kick the top leg forward, then sweep it back with control, without letting your hips or ribs collapse. Working: Obliques and deep lateral core for stability, plus gluteus medius and hip flexors on the working leg. 
• Glute raise to heel slides outward: Lie on your back, knees bent, heels on sliders or the bed. Lift into a glute bridge, then slowly slide both heels outward to the sides, draw them back in, and lower with control. Working: Glutes, hamstrings and adductors, with the core working to keep the pelvis level. The slide adds an eccentric challenge to the hamstrings and inner thighs.
• Wheelbarrow: Start in a strong plank with your hands on sliders or the bed. Brace your core, then push the sliders forward or your knees backward in a controlled line, keeping your hips level and ribs down. Drive back in to the start. Working: Deep core (transverse abdominis) and rectus abdominis, shoulders and lats for stability, and serratus anterior for scapular control. 
• Glute bridge marches: Lie on your back with your knees bent, and lift into a glute bridge. Holding your hips high and level, alternate lifting one foot off the floor at a time as though marching on the spot. Working: Glutes and hamstrings holding the bridge, plus core and obliques resisting rotation and keeping the pelvis steady. This is great for single-leg stability.
• Criss-cross leg flutters: Lie on your back with your legs extended just off the floor and your lower back pressed into the mat. Flutter your legs up and down in small, quick movements,  crossing them over one another with each beat. Working: Lower abdominals and hip flexors, plus inner thighs from the crossing action. It’s a good test of core control and endurance.

What happened when I tried it

Try to keep the reps similar for each move in each round, and work both sides of the body. If you choose to do equal-number rounds, you could complete the reps on one side only, then switch to the other side on the next round.

This is a really great all-rounder, and you'll feel it everywhere. I kept my tempo slow and controlled, which delivered a strong burn in my core muscles and ensured I switched everything on to stay stable.

I used a reformer bed, but sliders work well, in my experience. I stuck to four rounds, which totaled a 20-minute workout, and my abs and shoulders were in pieces after. I had to keep remembering to use my breath, exhaling deeply during the phases of the exercises that created the most tension; this actually made me feel more in control and kept my body in a natural rhythm.

If you're new to core workouts or this type of routine, I strongly recommend taking it slowly and stopping if you experience any pain.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

This isn't just about hitting your abs, though, although the rectus abdominis muscles along the front of your stomach are targeted. It's also about building deep core strength and working the muscles that protect your spine, like your hips, glutes and stabilizing layers of muscle.

If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but stop and rest if you need to.

If you're unsure how to engage your core properly, this short "bracing" routine might be helpful for you before you start the workout.

Also remember that training should make you feel good, so if ripped abs isn't the goal, that's great; focus on what you enjoy about the workout and let us know how you get on.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Squats are one of the best-known exercises for building stronger legs, but that doesn’t mean they’re suitable for everyone. If you find squatting difficult because of stiff knees, limited mobility, or balance concerns, there are some great alternatives you can try — so you don’t have to miss out on building that all-important lower-body strength.

As we age, strong legs help us manage everyday activities like climbing stairs, getting up from a chair, and walking independently. And while squats are an effective way to train several lower-body muscles at once, they’re not the only option. Other exercises can also strengthen your thighs, hips and calves, without requiring you to lower your body into a deep squat.

Below, we’ve rounded up five alternative moves to help you build stronger legs. They can be adapted to different fitness levels, with options to use a sturdy chair or wall for extra support where needed.

The goal is to find exercises that feel comfortable for your body, while helping you maintain the strength and stability you rely on every day. Give the exercises below a try and you should start to notice a difference.

1. Seated leg extensions

If bending your knees deeply feels uncomfortable, seated leg extensions are a useful alternative for strengthening your quadriceps — the muscles at the front of your thighs. These muscles help straighten your knees and play an important role in everyday activities like walking and climbing the stairs. Best of all, you can practice them without having to support your full body weight.

How to do it:

• Sit towards the front of a sturdy chair, with your back straight and both feet flat on the floor.
• Slowly straighten one knee, lifting your foot until your leg is almost fully extended.
• Pause for a second, keeping your thigh on the chair.
• Lower your foot back to the floor with control.

Make it easier: Straighten your knee through a smaller range of motion, working only as far as feels comfortable.

Make it harder: Hold your leg straight for three to five seconds before lowering it, or add a light ankle weight if you can do the movement comfortably and with control.

2. Standing hamstring curls

Your hamstrings — the muscles at the backs of your thighs — help bend your knees and contribute to stability while walking. Standing hamstring curls strengthen these muscles without the effort of lowering your body into a squat. You can hold onto a sturdy chair or countertop if you struggle to balance on one leg.

How to do it

• Stand tall behind a sturdy chair or countertop, holding on for support.
• Keeping your thighs roughly in line with each other, bend one knee to bring your heel towards your buttocks.
• Avoid leaning forward or arching your back as you lift your foot.
• Slowly lower your foot back to the floor.

Make it easier: Bend your knee only a small amount, gradually increasing the range as your strength improves. Keep both hands on your support.

Make it harder: Add a light ankle weight or resistance band, provided you can maintain good form and balance.

3. Standing hip extensions

Our glutes are the primary engine for balance, posture, and independence as we age. Standing hip extensions target these muscles without the deep knee bend involved in squats, making them a useful alternative.

How to do it

• Stand behind a sturdy chair or countertop for support.
• Keep your back straight and your weight evenly distributed between your feet.
• Slowly raise one leg backwards, keeping your knee mostly straight and your toes pointing forwards.
• Stop before you feel the need to arch your lower back or lean forwards.
• Bring your leg back to the starting position with control.

Make it easier: Move your leg backwards through a smaller range, keeping both hands on the support.

Make it harder: Place a resistance band around your ankles, if you're comfortable using one.

4. Standing side leg raises

Standing side leg raises work the muscles around the outside of your hips, including the gluteus medius. These muscles help stabilize your pelvis when you stand on one leg during walking. It’s a particularly useful exercise for building hip strength without requiring a deep bend in the knees.

How to do it

• Stand tall beside a sturdy chair or countertop, holding on for support.
• Keep your feet pointing forwards and your torso upright.
• Slowly lift one leg out to the side, keeping your knee straight but not locked.
• Avoid leaning your upper body in the opposite direction or turning your toes towards the ceiling.
• Pause briefly, then lower your leg with control.

Make it easier: Lift your leg only a few inches, prioritising control over height. Use both hands on the support.

Make it harder: Add a resistance band around your thighs, just above your knees.

5. Standing calf raises

Your calf muscles help propel you forwards as you walk and contribute to ankle stability, so it’s important we keep them in check. Calf raises are a tried and tested exercise for strengthening the calves without bending your knees into a squat.

How to do it

• Stand behind a sturdy chair or countertop, with your feet hip-width apart.
• Hold on for support and keep your torso upright.
• Slowly lift your heels off the floor, rising onto the balls of your feet.
• Pause at the top, then lower your heels slowly back to the floor.

Make it easier: Try seated calf raises instead. Sit in a sturdy chair with your feet flat on the floor, then lift your heels while keeping the balls of your feet grounded.

Make it harder: Try raising one heel at a time or slowing down the lowering phase to make your calves work harder.

These exercises are proof that you don’t have to squat to build lower-body strength. Together, they target key lower-body muscles that support walking, balance and everyday movement as we age.

Start with one set of controlled repetitions for each exercise, and aim to practice them twice a week. Over time, your legs should start to feel stronger and more capable.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

Despite my part-time job as a personal trainer, my full-time work as a fitness editor means I spend quite a lot of time sitting during the day. Sure, I like to get up and move around often, work out, and my dog gets plenty of long walks, but that doesn't always counteract the effects of prolonged sitting.

When I've spent arguably too long at my desk, I have one of the best yoga mats rolled out and on standby; when I get a spare few minutes, I'll work through a short mobility routine or gentle stretching, just to get things moving. It offers gentle muscle tension relief and allows me to move my joints and free up some space in my body.

It only takes 10 minutes, and I share the routine below, plus some benefits you can expect with regular practice. And remember, how well you move determines how well you live in the future.

Watch: 10-minute anti-sitting routine for muscle tension

You can microdose these routines into your week; they're an anti-aging tool for healthier joints and more active muscles.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

What are the benefits?

Not only is a daily 10-minute yoga flow easy to build into a habit, but it also delivers both physiological and psychological benefits. Physically, it's perfect for moving your muscles and joints through range of motion, which can ease stiffness, release tension and open stiff joints. This is ideal to counter the slouching you probably do without noticing as you sit behind your phone or laptop.

Connecting with your breath allows you to breathe more deeply and rhythmically, activating the diaphragm and down-regulating your nervous system, which allows your body to enter rest-and-repair mode.

Short practices also improve sustainable consistency. By removing the barrier to exercise (equipment, time), you can improve mobility, strengthen your body and increase mental clarity after you step off the mat.

In just 10 minutes, this routine moves your spine through gentle extension and flexion, opening your chest and shoulders, releasing back tension and neck tightness that could impact posture.

Dynamic movement and stretching also stimulate blood flow and circulation, delivering oxygen and nutrients around your body.

You don't see results unless you stay consistent, so daily short-form stretching can help keep muscles and fascia more pliable and joints lubricated, meaning better mobility, flexibility and range of motion.

And finally, by regulating your nervous system, your heart rate and cortisol levels can lower, helping your body relax. If you tend to work from home often, a brief 10-minute sequence buffer between work and your personal life, which should help you find better balance.

Joints, ligaments and fascia respond well to low-impact movement, so a routine like this can serve you well if you're just starting. And remember, you might not notice progress straight away, but over time, you'll see huge benefits. Give it a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

If you needed any more reason to take up Pilates or yoga this year, emerging research just gave you one. According to a study, Pilates can lower the risk of death by 36%, with yoga not far behind.

We love a Pilates and yoga practice here at Tom's Guide, but I was surprised by this news. Check out the details of the study below, and let us know whether this could convince you to start a practice by leaving a comment!

What is the study?

A new study from Arizona State University examined more than 55,000 U.S. adults and found that Pilates was associated with a 36% lower risk of death, while yoga was linked to a 27% lower risk.

Of 21 alternative health practices studied, Pilates and yoga were the only two associated with significantly lower mortality.

From the research, we can't establish a direct cause-and-effect relationship, but the findings raise interesting questions about the impact of movement, strength, balance, stress reduction and social connection on longevity and healthy aging.

In a recent study, ASU Associate Professor Connor Sheehan and other researchers discovered that only yoga and Pilates "were associated with a significant decrease in the risk of death."

According to Sheehan, both practices improve balance and stress management and "offer a social component," which are "key contributors to longevity." However, despite the findings, further research is needed to determine causation.

We're living in a time where everyone wants to know the hacks for anti-aging and longevity. “Americans are spending billions on complementary and alternative medicine,” said Sheehan. “More than 40% of adults use at least one practice, from acupuncture to chiropractic care to specialized diets. But we actually know very little about whether any of these practices are associated with living longer.”

The researchers used "nationally representative data" from over 55,000 U.S. adults and linked to mortality records over roughly a decade. Many other practices like acupuncture and homeopathy showed "no significant association with mortality after researchers accounted for demographic and health differences between users and non-users."

Interestingly, the practices moving the needle most for boosting longevity are ones that combine movement, strengthening, social connection and mental wellbeing. That means it’s never too late to start a yoga routine, take up Pilates, or even head to your local gym or community center to see what social exercise clubs you can join.

More from Tom's Guide

• Forget running and swimming — study finds this sport adds 10 years to your life
• New study reveals cycling can reduce dementia risk by 88%
• Work out less and get better results — a new study says this is exactly how

It’s never too late to start exercising. As a certified personal trainer, I work with so many clients in their 60s, 70s, and even 80s that are embarking on their very first fitness journeys. And when they start seeing real progress, it’s thrilling for both of us.

It’s important to always start with the basics, though, so when I meet with a beginning-level senior client for the first time, I start them off with the following four exercises. These moves are relatively friendly on the joints, help build the strength needed for more advanced exercises, and can make everyday activities easier and safer.

You won’t need any equipment right off the bat, but as you get stronger, you can start using a set of dumbbells for a few of these exercises.

How to do the four exercises

Consult a doctor before trying any new activity. They may caution against certain movements based on your health history.

This workout is appropriate for most beginners, but getting your form right is crucial. Consider meeting with a certified personal trainer who can teach you how to do the moves correctly. Exercising with improper form can cause pain or injury.

You’ll just need a section of bare wall and a sturdy chair for this workout.

Start with one set of 10 reps for chair squats, standing dead bug, and wall push-ups, and hold the wall plank for 30 seconds. If that feels easy, add an additional set or two, gradually increase your reps to 12-15, and hold the wall plank for 45-60 seconds. Eventually, you’ll want to complete 3 sets for each exercise, 3-4 times per week. Once that stops being a challenge, you’ll be ready for a more advanced routine.

Here’s how to do the exercises:

1. Chair squats

• Stand tall in front of a chair with your feet hip-width apart.
• Engage your core muscles, drawing your belly button towards your spine.
• Hinge your hips behind you.
• Bend your knees and slowly lower your hips towards the seat.
• Lengthen your arms in front of you for balance.
• Tap your hips onto the seat, then stand back up.
• Continue for 10-15 reps.

2. Wall planks

• Stand facing a wall.
• Place your forearms on the wall. Keep your elbows aligned with your shoulders.
• Engage your core muscles.
• Step your feet away from the wall.
• Maintain a straight line with your body, from the top of your head to your toes.
• Hold for 30-60 seconds.

3. Standing deadbug

• Stand with your feet hip-width apart and your back against the wall.
• Engage your core muscles.
• Lift your left arm above your head while bringing your right knee to a 90-degree angle.
• Pause briefly.
• Lower your left arm and right leg.
• Lift your right arm above your head while bringing your left knee to a 90-degree angle.
• Pause briefly.
• Lower your right arm and left leg.
• Continue alternating between your two sides for 10-15 reps each side.

4. Wall push-ups

• Stand facing a wall.
• Lengthen your arms and place your hands against the wall.
• Engage your core muscles.
• Bend your elbows and lower your chest towards the wall, keeping your head, hips, and feet in alignment.
• Push yourself back up to the starting position.
• Continue for 10-15 reps

Benefits of these exercises

This workout targets major muscle groups in the lower body, upper body, and core, responsible for everyday movements like walking, getting up from a seated position, pushing yourself up, and balancing.

These exercises are beginner versions of more standard movements. Mastering chair squats prepares you for bodyweight squats, and mastering wall planks, standing deadbugs, and wall push-ups prepares you for regular push-ups, planks, and deadbugs. The chair and wall provide assistance as you strengthen your body progressively and with good form.

Since this workout is done standing, it’s appropriate for seniors who have trouble getting onto the floor. For those unable to do standard push ups, planks, and deadbugs, there are easy ways to make the standing versions of these moves more challenging: small weights can be held during the standing deadbug, and stepping further away from the wall will amp up the difficulty of the wall plank and wall push up.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

As a fitness editor, I spend my days writing about running shoes, so choosing a pair to wear on race day often feels (almost) as difficult as the race itself. The good news is, I’m currently a few days away from my seventh marathon, and I’ve settled on my race-day shoe — and it’s probably not what you’re expecting.

After testing most of the best carbon-plate running shoes on the market, I’ve chosen the New Balance Supercomp Rebel v1 as my race-day shoe, even though New Balance markets it as an everyday runner rather than a racer. Read on to find out why this shoe in particular made it into my hand luggage as I fly to Frankfurt, Germany, for my next 26.2-mile race.

The carbon-infused plate is more flexible than other racing shoes

Ok, I ever-so-slightly lied — this shoe isn’t completely plateless. New Balance markets this shoe as a fast shoe for everyday runs, or a supertrainer, if you will. A lot of runners use the New Balance Rebel v1 for training and the New Balance SuperComp Elite v6 for race day, yet despite running a PR in the New Balance SC Elite v5, every time I run in the Elite v6, I get a hotspot on the bottom of my heel, where the carbon plate sits, often leaving me with a blister.

The Rebel v1 has a carbon-infused Pebax plate, which is a little more flexible than the plate used in the SuperComp Elite v6, making it more comfortable for regular use. In other words, the plate is plastic, not carbon. But don’t let this put you off — it makes the shoe more affordable than a lot of carbon racers, and it’s actually more comfortable underfoot.

2. It’s energetic and bouncy

After running over 100 miles in this shoe, I think it still has enough speed underfoot to be a contender for race day, while also feeling fantastic on slower, easy miles. It’s not the most stable or supportive if you’re running slowly, but it comes into its own on longer runs at race pace and tempo sessions.

I’ve worn this shoe for a 22-mile long run, with a few miles at race pace, and found it coped with everything I threw at it. I personally find it a lot more stable than a lot of the more aggressive carbon plates, and it’s definitely an exciting shoe to run in.

3. It has great traction on wet roads

My running coach used to tell me, "Control what you can control," and one thing no runner can control on the day of the race is the weather. Frankfurt looks pretty wet on race day, which is another reason I’m choosing the SuperComp Rebel v1, which, in my testing, has a good amount of grip even on wet roads.

Overall, I’ve been impressed with the versatility of this trainer, making it one of my favorite running shoes I’ve tested this year. Whether it propels me to a PR remains to be seen, but if you’re looking for a good all-rounder with a great deal of traction and a fun ride underfoot, this is a shoe to consider.

More from Tom's Guide

• Rheon running shorts are being used by top road, track and trail runners — I spoke to an expert to find out more about the tech
• I tested shoes from 5 up-and-coming running brands — here are the ones worth your money
• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

"Longevity" is the word on everyone's lips lately, and we all seem dialed into the best ways to boost longevity as birthdays relentlessly come and go. Recently, I spoke with expert Leslie Kenny, co-founder of the prestigious Oxford Longevity Project, who shared three exercises she recommends for maintaining muscle as you age.

"One of the most important things we can do for healthy aging is preserve our muscle mass," Kenny says. "From our 30s onwards, we can gradually lose muscle, particularly if we’re sedentary. This becomes increasingly important in our 40s, when hormonal changes, particularly during perimenopause for women, can make maintaining muscle more challenging."

The good news is that you don’t need an expensive gym membership or complicated equipment to start protecting your muscles. Three simple bodyweight exercises can make a real difference. We share them below.

What are the three bodyweight exercises for longevity?

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

1. Squats: For strong legs, metabolic health and maintaining independence

"My colleague at the Oxford Longevity Project, Sir Muir Gray, always says that the quickest route to a care home is when you can no longer sit down on the toilet and get up again unaided," says Kenny.

"It sounds rather blunt, but he makes an incredibly important point. The ability to sit down and stand up independently is one of the fundamental movements that allows us to remain independent as we age.

"Squats strengthen some of the biggest muscle groups in our bodies, particularly the quadriceps in our thighs and the gluteal muscles in our buttocks. But here’s something many people don’t realize: our muscles aren’t just there to move us around. They’re also endocrine organs, producing signaling molecules called myokines, some of which have powerful anti-inflammatory effects."

Contracting muscles during exercise means releasing myokines into the bloodstream that can help regulate inflammation, support metabolic health and communicate with other organs, including the brain.

Tips:

• Start with 10–15 slow, controlled squats, keeping your feet approximately shoulder-width apart and your knees tracking in the same direction as your toes.
• If you’re a beginner, simply practice sitting down on a chair and standing up again without using your hands. It’s a surprisingly effective exercise.
• As you get stronger, slow the lowering phase to three or four seconds, or progress to more challenging variations. And remember, the goal isn’t just to be able to do squats in your 40s. It’s to still be able to get up from the toilet unaided in your 90s!

2. Push-ups: For upper-body strength and bone health

"Push-ups are wonderful because they work several muscle groups simultaneously, including the chest, shoulders, triceps and core," Kenny tells us. "Upper-body strength is particularly important for women, who generally have less upper-body muscle mass than men.

"Push-ups are also a weight-bearing exercise, placing mechanical stress through the arms and shoulders, which can help support bone health alongside a comprehensive resistance-training program. They also help us preserve the strength needed for everyday activities, from lifting shopping bags to pushing ourselves up from the floor."

Tips:

• If a traditional floor push-up feels too difficult, start with your hands against a wall or sturdy kitchen counter.
• Keep your body in a straight line, engage your abdominal muscles and lower yourself slowly.
• Aim for 8–12 controlled repetitions, choosing a variation that makes the final few repetitions challenging without compromising your technique.
• As you become stronger, gradually lower the incline until you can perform push-ups on the floor.

3. Reverse lunges: For balance, stability and preserving muscle as we age

"Reverse lunges strengthen the quadriceps, glutes and hamstrings while also challenging balance and coordination," Kenny says. "I particularly like single-leg exercises because they help address differences in strength between our left and right sides.

"They also challenge the stabilizing muscles around the hips, knees and ankles, which are essential for walking, climbing stairs and reducing the risk of falls as we age. And because lunges recruit several large muscle groups, they provide another opportunity to stimulate muscle contractions and the release of beneficial myokines."

Tips:

• Stand tall, step one foot backward and lower yourself slowly, bending both knees as far as is comfortable.
• Push through your front foot to return to standing.
• Start with 8–10 repetitions on each leg. If balance is difficult, hold onto a sturdy chair or kitchen counter.
• For an extra challenge, pause briefly at the bottom of each repetition or slow down the movement.

Final tips from a longevity expert

"Muscle isn’t just about strength or looking toned. It’s metabolically active tissue that helps regulate blood glucose, supports insulin sensitivity, protects our joints and bones, and helps us remain independent as we get older," explains Kenny.

"The real secret to maintaining muscle mass isn’t doing hundreds of repetitions every day. It’s progressive overload — gradually increasing the challenge to your muscles, so they have a reason to stay strong. You can do this by increasing repetitions, slowing movements, progressing to more demanding variations, or eventually adding resistance."

Kenny says these three exercises "make an excellent short daily movement routine, but for meaningful muscle maintenance, I recommend performing challenging resistance-training sessions at least two or three times a week, allowing muscles sufficient time to recover. Ideally, a complete strength program should also include pulling movements to strengthen the back."

Finally, consider your protein intake. While exercise stimulates muscle growth and maintenance, protein provides amino acids which are essential for repairing and rebuilding muscle tissue.

"I often remind people that muscle is our longevity currency. The strength we build and preserve in our 40s is an investment in how well we move, function and live in our 70s, 80s and beyond. After all, we don’t just want to live longer. We want to remain strong enough to enjoy those extra years!"

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I am obsessed with golf. I am also addicted to golf equipment and apparel. I also love shopping for friends and loved ones (and myself), so I figured, why not combine those passions and round up the best golf gifts for any time of year?

Over the years, I've tested hundreds of golf products. I've played with the best game-tracking tool, Arccos, and I've tried some cool training aids. I've used custom golf bags and high-end launch monitors.

I've seen it all and tried most of it (and yet I'm still not very good at golf, which proves two things: golf is hard, and equipment doesn't automatically make you good).

I've created the ultimate list of gifts for the golf lover in your life, including options for every budget. I could have included way more products, but I kept it to a manageable list of things I actually use (or would happily receive as a gift) so you can be confident you're getting something they'll like.

I didn't include highly preference-based products, especially for experienced golfers.

For example, you won't find golf balls on the list, as serious golfers typically have one ball they play, and unless you know which one it is, balls are almost guaranteed to be returned. The same goes for clubs — many golfers get fitted for the right clubs, so buying them a random 5-wood won't do the job.

Instead, we're focused on useful items golfers might not have that aren't custom or tied to specific preferences.

Does that mean you can't buy balls or clubs if you know what to get? Of course not. If you know your favorite golfer plays Titleist Pro V1 or Vice Pro (my golf ball of choice), for example, then by all means grab them a dozen balls and call it a day!

Quick Links: My top 5 gifts for golfers

1. Arccos Air game tracking system
2. PathPal training aid
3. Quince affordable golf apparel
4. HackMotion Sensor 4
5. Vessel Golf Player V Pro stand bag

Unexpected gift cards

Golf apparel

Golf Accessories

Golf Gadgets

Off-Course Golf Gifts

One of the biggest barriers to buying a home treadmill is space. The best treadmills are not small, and finding room is tricky even if the machine folds down flat.

The Walking G5i treadmill doesn’t just fold down flat. It also folds in half, and ends up around the size of a large suitcase when it is in its folded position. It’s still heavy, but it’s much easier to maneuver and store when not in use than most treadmills.

Importantly, it’s also impressive when unfolded and actually in use. The top speed is low, especially given the high price, but the belt runs smoothly and the max incline setting is very high, so you can increase the intensity on your walks and runs.

It’s still a little underspecced for its price in my view, but the fully foldable design might make it worth the outlay for those short on space. If you have room, however, a treadmill like the Urevo CyberMega offers a higher top speed at a lower price.

WalkingPad G5i treadmill review: price and availability

The WalkingPad G5i treadmill costs $1,899 in the U.S. and £1,899 in the U.K., though it’s currently reduced to £1,599 in the latter and I’d expect fairly regular sales on the machine.

It’s an expensive machine, especially as for that kind of money you’d normally be looking at a gym-standard treadmill with a higher top speed and a larger design with a bigger running belt.

With the WalkingPad G5i you’re actually paying a premium for the smart folding design and its high max incline compared to other trifold models like the WalkingPad X218.

WalkingPad G5i treadmill review: design

The WalkingPad G5i arrives fully assembled, so you just need to open the box and unfold it to get started.

Folding the machine is simple to do using the foot lever, and once it’s fully assembled it feels remarkably sturdy — it didn’t feel any different to me during use than a treadmill that doesn’t fold in the middle of the belt.

When folded, it’s easier to lift and move around than treadmills that only fold flat or don’t fold at all, and you can stand it against a wall to save space, or slip it under a table.

The console has touch-sensitive buttons you can use to change the incline, pick a preset workout program, and quickly adjust to speed to one of three preset options.

There’s also a dial in the center you use to start and stop the treadmill and adjust the speed, which is done in 0.1 increments with each turn, so it can take a while to get up to speed at the start of a run.

On the top of the console is a phone or tablet holder that looks small, but was very effective in holding my iPad during runs. I worried that it would shake off, but it stayed firmly in place even when using the machine at high speed or incline settings.

WalkingPad G5i treadmill review: performance

I ran once or twice a week on the WalkingPad G5i treadmill over several weeks of marathon training.

The top speed of 10mph is not fast enough for my workouts and for the price I’d expect a top speed of 12-12.5mph, which you’ll find on other treadmills for less, but it’s still a reasonable top speed for a foldable machine.

I found that the WalkingPad G5i did run smoothly for long periods at its max speed as well. It feels sturdier than most folding models in this regard, and the belt is surprisingly spacious for a folding treadmill.

However, if I tried to change the incline when running at high speeds things did get shaky. Once the incline is set, the shaking settles down, but it takes a very long time for the machine to change the incline, which rises/lowers by one level at a time using the buttons on the console.

If you’re walking on the machine while changing the incline the shaking isn’t so noticeable, and very few people are going to be running on the WalkingPad G5i once it gets anywhere near its 18% max incline, because that is very steep indeed.

There are preset workouts you can pick using the P button on the console before you start, which are explained/previewed in the user manual, but it’s more convenient to set these workouts up and follow them using the partner KS Fit app.

WalkingPad G5i treadmill review: app

The partner app for the WalkingPad G5i is the KS Fit app, not the WalkingPad+ app, which I found constantly crashed and wouldn’t connect to the treadmill.

With the KS Fit app installed, things were much smoother. The app connects easily to the treadmill and maintains that connection, and you can use it to follow guided workouts and adjust the settings on the WalkingPad G5i during activities.

The app does stay in portrait mode even on an iPad though, which means the stats and info on show is a bit cramped.

There are a lot of walking and running workouts in the app, but even though a ‘coach’ does appear on screen to run with you during them, they’re not an instructor and don’t speak to guide or motivate you in the session.

It’s not as helpful or engaging as the fully guided classes with instructors you get with Peloton or Echelon, but the sessions are a good option if you just need a bit of variety or prompting in what to do in your workouts.

During testing I also tried to link the WalkingPad G5i with other apps like Zwift, but the connection never held. Fortunately I can link to Zwift on my Coros Pace 4 Pro running watch and use that to match my speed to the treadmill.

Should you buy the WalkingPad G5i treadmill?

The WalkingPad G5i offers something special in combining its tri-fold design with a very high max incline setting, which makes it great for people short on space who love doing intense walking workouts in particular.

It’s also a capable option for runners, though if you’re not worried about incline then the X Series models from WalkingPad offer the tri-fold design and higher max speeds at a lower price.

If you have room for a machine that only folds flat, the Urevo CyberMega impressed me in testing with its high top speed and powerful motor, and it costs $999.

I’d also consider looking at a Peloton or Echelon treadmill instead if you prefer to do instructor-led classes — the Echelon Stride-6s-10 is a good folding option, though more expensive than the WalkingPad G5i and you’ll also have to pay for a monthly subscription to unlock the classes.

The WalkingPad G5i did impress me in testing overall, but there are some better value alternatives out there if you don’t need its tri-fold/high incline combo.

Squats are one of the most functional exercises, and doing them regularly as you age helps you preserve strength, muscle and power for activities like climbing stairs or going to the bathroom unaided; in short, strong legs keep you independent.

But not everyone can do squats, whether that's due to mobility, injury, health conditions, or preference. So, I turned to physical therapist Leighton Roberts, managing director at Grosvenor Mobility, for some advice.

“Here are five simple exercises I'd recommend trying, provided they're suitable for your individual health and mobility needs," says Roberts. Read on for the moves and how to do them.

5 lower-body exercises from a physical therapist to build leg strength and power

"Maintaining joint strength is essential for staying active, mobile and independent," Roberts tells us. "For those experiencing joint stiffness or reduced mobility, gentle bed exercises are a great starting point. They help strengthen the muscles surrounding your hips without needing specialist gym equipment. An adjustable bed can also offer additional comfort when positioning yourself before and after exercise."

It's up to you where you perform these exercises, of course, whether that's on a bed or using an exercise mat rolled out at home.

1. Straight leg raises

"These target the hip flexor muscles, helping with everyday movements such as walking, climbing stairs and lifting your legs," says Roberts.

• Lie on your back with your legs extended and arms by your sides
• Engage your core and lightly tuck your pelvis toward you
• Lift your legs into the air, keeping a soft bend in your knees
• With control, lower your legs toward the floor. Only lower them as far as you can control without your back arching away from the mat
• Continue for 6-10 reps and 2 sets.

2. Hip bridges

"Hip bridges strengthen the gluteal muscles, improving hip stability and supporting movements such as standing up and walking."

• Lie on your back with your feet hip-width apart and knees bent
• Press through your heels and lift your hips into the air
• Squeeze your glutes at the top and pause
• Slowly lower through your spine to reset
• Continue for 6-10 reps and 2 sets.

3. Side-lying leg raises

"These strengthen the outer hip muscles, which help stabilize your pelvis and maintain balance when walking."

• Lie on your side with your elbow resting and legs extended
• With control, lift your top leg into the air and squeeze your glutes at the top. Your hips should stay facing forward
• Lower your leg and repeat. Switch sides
• Continue for 6-10 reps and 2 sets.

4. Heel slides

"Heel slides encourage gentle movement through the hip and knee joints, helping improve flexibility and relieve stiffness after periods of inactivity."

• Lie on your back with your legs extended
• Slowly bend one knee and slide your heel toward your butt
• Hold for a few seconds, then slowly slide your foot away to extend the leg again
• Continue for 6-10 reps and 2 sets per side.

5. Clamshells

"Clamshells target the muscles around the outer hips, helping improve stability, balance and control during everyday movements."

• Lie on your side with your hips, thighs and ankles stacked at 90 degrees
• Keep the inner sides of your feet pressed together, then slowly open your top knee and squeeze your outer glutes as you open your hips. Keep your hips facing forward
• Pause, then lower your knee with control
• Continue for 6-10 reps and 2 sets per side.

Start with these exercises two to three times a week, alongside other activities such as walking, running, lifting weights, or gardening. Overall, consistency is one of the most important factors in maintaining strength and long-term mobility.

While these exercises are recommended by a qualified physical therapist, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, physician, or similar professional will help you determine the issue and provide specialized recommendations based on your personal journey.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

You don't need a fancy, expensive gym membership to build muscle and strength. Sure, you might have more equipment available at a gym, but you can do a lot more than you may realize with just a set of adjustable dumbbells or even a medium-heavy set of fixed dumbbells and your exercise mat.

Most importantly, you need to focus on three key areas with your workouts: consistency (several times per week, if you can), staple functional compound exercises and progressive programming. That means repeating exercises and tweaking them to feel more challenging over time while focusing on multiple muscle groups. Do that, and it doesn't matter if you're at home or in the studio.

Not long ago, my 50-year-old client asked for a home dumbbell workout she could do between sessions. These are the four moves and the routine I gave her. Just remember, this routine was designed with someone in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

Watch: 20-minute dumbbell workout

If you're working with an injury or health condition, I recommend seeking advice before starting this routine.

• Curtsy lunges: 3-4 sets of 6-8 heavy reps per side.
• Start with your feet hip-width apart, weights at your sides or one weight held at your chest. Step your right foot out to the side on your toes, then circle the right foot back behind your left in a wide arc over to the left. Imagine you're drawing a smiley face. Bend your knees and lower into a lunge, hinging forward slightly at the hips with a straight back. It should look like you're curtsying. Drive up through your legs and core to stand, then repeat the lunge. Switch sides after you complete your reps.

• Thrusters: 3-4 sets of 8-10 reps.
• Stand with your feet roughly shoulder-width apart and rack your dumbbells to your shoulders, elbows drawn upward for support. Brace your core. Sit your hips back and squat, sitting as low as you can while pressing through your feet. Your chest should be proud, back straight. Drive upward to stand and press the weights overhead in one move. Keep your arms close to your ears to stabilize the weights. As you sit back into the squat, bring the weights back to your shoulders.

• Suitcase deadlifts: 3-4 sets of 8-10 reps.
• Stand holding your weights at your sides, feet hip-width apart and core active. Set your shoulders back and down, then slowly hinge forward at your hips, maintaining a soft knee bend. Keep your chest proud and back straight. Lower the weights along your outer legs toward the ground. If you can reach the ground outside your feet without hunching, great; if not, pause near the ground, then press upward to stand with power.

• Alternating rows: 3-4 sets of 6-8 heavy reps per side.
• Hinge forward at your hips until your chest is almost parallel to the ground, feet hip-width apart and core engaged. Hold your weights with a neutral grip in front of your shins. With control, row one weight toward your back pocket, elbow nice and close to your body. Pause, squeeze your back, then lower the weight again. Repeat on the other side.

What are the benefits?

You're hitting pretty much every major muscle group during this routine; curtsy lunges strengthen your legs with an outer gluteus and adductor bias, meaning your butt and inner thighs will feel this one; thrusters work the whole body, including your legs, glutes, core, triceps, shoulders and upper chest; suitcase deadlifts work your posterior chain, including your lower back, glutes and hamstrings, but the position of the weights will also strengthen your quads and knees, and your core works hard for stability; finally, rows hit your back and biceps, meaning better posture and pulling power while improving your hip hinge.

I like to load quite heavy on these exercises, but make sure your form doesn't get put to one side for the sake of load. A general rule of thumb: aim for the last two or three reps to be difficult to finish, but not impossible. Lifting close to failure with intensity is one of the best ways to build muscle and make gains with your routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Take 30-60 seconds of rest between your sets and move with control. You could also try slowing the tempo of each move to increase overall intensity.

My client rates this routine for working her whole body while remaining low-impact and easy to scale up or down. She's moved up in weight a few times since we first programmed it, and credits it with helping her build and maintain muscle and strength between her gym sessions. Plus, she doesn't have to leave the house. Bonus!

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I go on and on to anyone who will listen about how important mobility routines are as you get older. Trust me, at 25, many people barely think about mobility; at 35, they consider it; at 55, they really need it; and at 75, they wish they'd started sooner.

Thankfully, you can rely on Tom's Guide Fitness to regularly post mobility routines for every age and ability. I'm the resident personal trainer and editor here at TG, and below, I share one of my favorite mobility exercises to coach.

I would pick this exact exercise to build range of motion, strength, and control, especially if you're finding these aspects of fitness harder to maintain as you age. This typically becomes more noticeable as you hit your 40s and 50s, so let's take a look at how to battle it.

How to do the kick through

• Start in a high runner's lunge with your left foot forward and planted and your back leg extended, resting the ball of your right foot on the ground
• Place your right hand down for support and square your hips
• Brace your core, lift your back leg off the ground and press through your right hand. Bend your right knee and push your leg through and under your body, kicking it out and away from you as you extend your right leg
• Lift your chest, sit your butt close to the floor without touching and pause for a moment, pointing your toes if you can. See if you can keep your left heel planted
• Reverse the movement back to high runner's lunge
• Try 2-3 sets of 6-8 reps per side.

Why you should try the kickthrough

This is one of those exercises that looks fairly simple but, in practice, tests you. You're strengthening your hips and core, working on improving range of motion and control, and, to some extent, your flexibility. There's also an element of stability and balance work as you learn to coordinate and move your left and right sides independently.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

The kickthrough is surprisingly functional as you transition from one pose to the other. If you notice this more in your hips, try to brace through your core more, as this may signal some weakness or tightness in your hips and a lack of core engagement.

Moreover, practicing this regularly helps stretch the side body and back, which can be useful for back pain. That said, if you are pre- or post-natal, injured, or dealing with a health condition, I strongly recommend seeking clearance before trying this move.

As you get older, building stronger bones, joints and muscles becomes even more important to help prevent age-related injuries associated with falls or balance. Unilateral movements like this help strengthen both sides of the body, which translates to activities like walking or running, so be sure to include mobility work alongside strength training and low-impact cardio as you age.

At 35, I've already started prioritizing movements like these, and I do with my clients, too. If you want more moves like this, try these three "primal" animal exercises.

More from Tom's Guide

• The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it
• Forget running — this 20-minute walking workout fires up your metabolism and builds functional strength
• I did the Frankenstein walk to strengthen my hip flexors and build core stability: here’s what happened after a week

I don’t particularly enjoy doing abs exercises, but I absolutely do value the importance of having a strong core, both to support my main sport of running and just to make everyday movements easier.

That means I slip a couple of core moves into almost every workout I do. One of those is always the bicycle crunch, which I find a very quick and effective way to engage and strengthen my whole core.

The other move I slip into every workout has changed over time — I’ve done leg raises, dying turtles, and sit-ups — but right now my favourite is the rowing crunch.

This move mimics the motion of rowing as you bring your knees up to meet your chest, and gets the abs burning in no time at all in my experience.

It’s similar to a V-sit-up with bent knees, and sometimes also gets called the rower, boat crunch, or rowboat crunch. Whatever you call it, it's a move worth knowing about.

How to do the rowing crunch

You don’t need any equipment to do the rowing crunch, though using one of the best yoga mats will make it more comfortable on hard floors.

1. Sit on the floor and lean back to a 45-degree angle. Bend your knees and lift your feet slightly off the floor. This is your starting position.
2. Simultaneously lean back until your back is hovering just above the floor and extend your legs out away from you, while ‘rowing’ with your arms so your hands finish next to your chest.
3. Use your core muscles to pull your knees back towards your chest as you raise your torso up to meet your knees.

You can make the move a little harder by pausing for a beat at the bottom of the exercise, in a hollow-bold hold position, before coming back up. I tend to do a set of 10 rowers straight after doing a set of 20 bicycle crunches as part of a circuit I do three times overall.

Benefits of the rowing crunch

The rowing crunch blasts both the upper and lower abs as you raise your torso and lift your knees toward your chest at the same time, while your obliques help keep you balanced throughout the move.

Throughout the exercise, you have to keep your body stable, which engages the deeper core muscles and keeps them engaged the whole time, since you don’t fully release the tension in your midsection at any point during the move.

They’re challenging for people of all fitness levels, but also approachable because you don’t need any equipment. If you’re struggling to get through a full set of the move, you can do sit-ups and knee tucks to strengthen your core and build up to the rowing crunch.

I find that doing the arm movements to mimic rowing, while not essential, does force me to stay in control through the exercise and move in a smooth manner that keeps the abs engaged more effectively than jerking up and down.

There are dozens of great crunch variations that do a similar job to the rowing crunch, and if you’re getting comfortable with the move, you could try V-ups as a progression, but I’ve found them to be the ideal addition to my own workout routine alongside the bicycle crunch.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

After the age of 40, we naturally start to lose muscle mass. One of the best ways to prevent this is to strength train — it counters sarcopenia, maintains muscle mass and protects your bones. Yet if you’re a complete beginner, or you’re returning to fitness following an extended break, it can be tricky to know where to start. Luckily, you’ve landed in the right place, as below, our resident personal trainer Sam Hopes has shared three anti-aging strength exercises everyone over 40 should be doing.

As a reminder, if you’re currently recovering from an injury or surgery, these might not be the right exercises for you and your body. It’s always best to seek personalized advice from a qualified professional before trying something new.

3 anti-aging strength exercises everyone over 40 should do every week

The three exercises below target all of the major muscle groups in the body. You can do them all with just your bodyweight, but using a set of the best adjustable dumbbells to increase the resistance is a great way to increase the load on your body as you move.

Remember, the right weight should feel challenging, but not impossible by the final few reps. If at any time you feel like the weight is compromising your form, it’s too heavy, and you should drop down to a lighter set of dumbbells.

1. Bulgarian split squats

Why: The Bulgarian split squat is a fantastic functional lower-body exercise. You’re working one leg at a time, which can help you fix muscle imbalances in the body. Over time, an imbalance can lead to hip or knee injuries, so this is a good one to address.

Compared to traditional squats, the Bulgarian split squat challenges the quads and glutes using a light set of dumbbells or your bodyweight alone. Elevating the back foot forces the glutes, ankles, and core to engage, as well as stretching out tight hip flexors.

Sam recommends holding a dumbbell in the opposite hand to the leg that’s working (the front leg).

How:

• To get in the right position, start by sitting in front of a bench or box and extend one leg out in front of you, then stand up. That front foot is your marker.
• Lift the back foot up and place the top of your non-working foot on the bench. Your feet should be about hip-distance apart.
• Hold a dumbbell in the opposite hand to your front leg (in other words, on the same side as the lifted leg).
• Engage your core, thinking about sucking your belly button into your spine, and keep your chest open.
• Bend your front knee and hip, lowering your back knee down towards the floor.
• Push through the heel of your front foot to return to your starting position.

Do all of your reps on one side before switching to the other. Aim for 10 reps on each side. If you’re a complete beginner, start with the bodyweight variation of this move first.

2. Deadlift

Why: The deadlift is another fantastic functional move that targets the glutes, hamstrings, erector spinae, and upper back. It mimics a movement pattern you’ll make every day as you bend down to pick up groceries or move furniture. It can also help build bone density in the spine and hips — two sites that are vulnerable to osteoporotic fractures.

How:

• Dumbbell deadlifts are the best variation to start with, as they keep the load closer to your body’s center of gravity. Start by holding a dumbbell in each hand and standing with your feet hip-distance apart.
• Engage your core, thinking about sucking your belly button into your spine. Pull your shoulders down and back away from your ears.
• Hinge at your hips and push your hips back behind you, allowing your upper body to tilt forward. Keep your back flat and your neck neutral, looking down at the floor rather than out in front of you.
• Once your hands pass your knees, bend your knees slightly to lower the dumbbells towards the mid-shins. Keep the weights close to your legs.
• Drive through your heels to stand back up. Squeeze your glutes firmly at the top.

3. Push-up

Why: Push-ups are a great, joint-friendly way to work the upper body. You’ll build functional mobility and core strength without putting a heavy load on your shoulders. You’ll also be working on preserving bone density in your wrists, elbows, shoulders and chest bones.

How:

• If you’re a beginner, you might want to do a variation with your knees resting on the floor, but let's start with how to do a full push-up.
• Start by placing your hands slightly wider than shoulder-width apart, spreading your fingers wide for stability.
• Extend your legs behind you with your feet hip-width apart. Squeeze your glutes and brace your core, squeezing your belly button in towards your spine. Your body should form a straight line from your head to your heels.
• Keep your elbows tucked at a 45-degree angle to your torso rather than letting them flare out to the side.
• Inhale as you bend your elbows and slowly lower your chest until it skims the floor.
• Exhale as you push firmly through your palms to return to your starting position, fully extending your arms.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

If you’re short- or long-sighted, active and have never invested in a set of prescription sports sunglasses or glasses, I’m here to tell you that it’s a game-changer.

I’ve been running more or less daily for over 10 years and only really caught on to prescription sports sunnies in the last five years, and they make each and every workout more enjoyable.

In the distant past, I just used my regular glasses, which slipped down my nose, bounced and didn’t work with doses of heavy sweating.

Of course I’ve also tried contact lenses, but they’re a hassle and an expensive option just to use for runs, since I don’t find them comfortable to wear all day.

I’ve now tested a lot of different prescription sports sunglasses, and I’ve covered the pros and cons of five of my favorite sets below after running hundreds of miles with them as well as cycling.

Zenni Optical Zunnies Wrap-Around Sports Sunglasses

I have three pairs of these sunglasses, the last of which I bought just to get them in a color I prefer for races, which gives you some indication of how much I like them.

Zenni’s Zunnies line-up contains some of the best value prescription sports sunglasses and glasses I’ve come across, and these lightweight wraparound sunnies hit all the key markers I look for.

The fit is perfect, with the sunglasses staying firmly in place over runs of any length (including marathons in my testing) without any pressure points.

There’s a variety of lens styles and tints to pick from, and you can choose standard or wider lenses to suit your face. Whatever combo you opt for, the price stays south of $150, and many sets will cost you less than $100. For most people, these would be my top pick.

Ombraz Teton

Ombraz’s line-up of sunglasses uses a cord instead of arms, and this is a brilliantly simple and effective way to get a guaranteed great fit for sports.

I’ve used the Teton regularly throughout my current marathon training block, and I have them with photochromic lenses so I can actually wear them for indoor runs, bike rides and night runs.

The fit is quick and easy to adjust, and you don’t have to tighten the cord so much that it puts any pressure on your head to ensure the Teton sunnies stay in place.

They’re also stylish sunglasses for general use, and because they don’t have arms, they pack away in a flat case, so they’re easy to take on trips.

The price for the prescription version of the sunglasses is high, though, several times what you pay for the standard Ombraz Teton with normal lenses.

Rudy Project Rydon Slim

The Rudy Project Rydon Slim frames live up to their name with a very minimal style that’s incredibly light and comfortable to wear during workouts.

You can bend and adjust the nosepads and arms on the glasses to make the fit more secure, and you can get frames with prescription lenses, optical inserts, or (if you have a more demanding prescription) the optical dock I have on mine, which is why they have full frames.

I also have photochromic lenses on these glasses to make them more useful during the winter months here in the UK, where the sun can be a relatively rare sight.

These are another expensive option, but you get top-class lenses in an extremely light frame, and a wide variety of options for your lenses to suit different environments.

LensDirect Diablo Topspin

The Diablo line-up from LensDirect contains frames built for active lifestyles, all of which have a less sporty look than the other options I’ve picked out here.

As a result, the fit on the Topspin isn’t quite as secure as my other picks, but they are suitable for general use alongside workouts. I’ve done a couple of races with them along with a lot of training runs.

I found I had to nudge them back up my nose at times during runs, but the fit is pretty good, and I like the style of the Topspin. I was also impressed by the VoltPRO color-enhancing lenses, especially on trail runs under tree cover.

The Topspin sunglasses are also good value, though you do pay a bit more if you opt for the VoltPRO lenses.

REKS Sling Blade

The REKS Sling Blade sunglasses are particularly robust and make for a good pick if durability is a top concern.

They are another affordable option I’ve been impressed by, with a sporty style and a wide variety of lens options, including the photochromic ones I went for, along with a variety of sunglasses tints designed for different activities.

I prefer the fit and style of the Zenni Zunnies myself, but the Sling Blade did stay in place pretty well, and the thicker frame and lenses on the REKS specs are part of the reason they’re so durable.

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You don't need a long list of kettlebell exercises or a complex workout that requires your trainer to repeat themselves 60 times before you understand it. You just need one of the best kettlebells. And some guts. Intrigued?

As a personal trainer, I like my clients to move functionally. That means I prioritize movements like cleans, squats, presses and rows that target the major muscle groups. I also like to improve conditioning, so this routine includes functional compound exercises, very little rest and a lot of pace.

Here it is.

How to do the kettlebell workout

Set a 12-minute timer (adjust to your taste) and grab a medium-heavy kettlebell. You'll be racking up reps, so choose a weight you can lift for about 10-12 reps rather than just a few.

Remember, you're going to fatigue, so aim for consistency rather than all-out intensity at first. You can ramp it up at the end, but aim for a slow burn at the start. This one will fire up almost every muscle group in your body, test stability and power and get your lungs and heart pumping.

At the end, you may want to lie down and bring your breathing under control while those jelly legs recover.

If you experience pain, feel dizzy or unwell, or are returning to exercise from illness or injury, please seek advice before starting this routine. If you are pregnant or post-partum, I strongly advise seeking medical advice.

Here are the moves broken down:

• Squat clean: Stand with your feet roughly hip- or shoulder-width apart. Grip a kettlebell between your feet. Drive the weight upward using an overhand grip, as if zipping up a jacket. As the kettlebell rests on your forearm, shelve it with your shoulder and perform a squat, keeping your elbow lifted and core engaged. Release the weight to the ground, then repeat on the other side.
• Down-up x bent-over row: Stand with your feet hip-width apart, place your hands down on the floor in front of you, then jump back into a plank with your core engaged. Jump your feet forward to land wide either side of your kettlebell. Row the weight with one arm, keeping your elbow close to your body. Lower it, repeat the down-up, then row with your other arm.
• Swing x squat clean x push press x overhead squat combo: Stand with your feet roughly hip- or shoulder-width apart. Grip a kettlebell between your feet. Drive the weight upward using an overhand grip, as if zipping up a jacket. As the kettlebell rests on your forearm, shelve it with your shoulder and perform a squat, keeping your elbow lifted and core engaged. Press the weight overhead using a soft knee drive, then perform a squat again, keeping your arm punched overhead close to your ear. Repeat on the other side.

Your goal is to complete 2 reps (a rep per side) of each move, back-to-back, in your first round. Reset. On the next round, add 2 reps. Keep adding each round, completing the moves back-to-back with no rest except between rounds. See how many rounds you can achieve in 12 minutes.

This is a killer workout, and you'll burn out fast if you don't pace yourself.

Focus on your form, engage your core for stability and power throughout, and try to maximize your squat depth. Always choose form over weight, and reduce it when you need to. If you reach your maximum, stick with the same reps rather than adding.

Let us know how you get on in the comments!

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The changing seasons can really affect your mood, especially as we move from those long days and warm evenings of summer into the cozy fall season.

That's why your routine may need a switch-up, too. Maybe your body is craving a slower approach, or you just want to try something new. To help you, YogaRenew instructor Melie Purdon shares four yoga poses to help you feel grounded, energized and present as the weather cools.

Wherever you choose to practice, these poses will help you feel calm, centered and ready to welcome the crisp fall air. This short routine is beginner-friendly and low-impact, which means you can build foundational strength while putting less stress and strain on your joints.

One of the best yoga mats is also recommended, and that's all.

Five yoga poses for grounding, strength and calm

Yoga improves mobility and flexibility and strengthens your body using your body weight and some props like blocks and straps. It helps shift your body into the parasympathetic nervous system, which can reduce stress and anxiety and boost relaxation.

As the seasons change, particularly from summer to fall, grounding practices can help you manage the transition more seamlessly, especially if you find yourself sensitive to this.

Yoga is unlikely to overload the muscles in a way that builds maximal strength and muscle (you'd need to consider lifting weights several times per week), but it improves functional strength without weights and helps maintain healthy muscles, bones, joints and ligaments.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice from your physician or a yoga instructor before starting these exercises.

1. Revolved triangle

Benefits: "Twists are inherently invigorating, combining strong legs, spinal extension, and torso rotation to help you feel awake and energized," says Purdon. "It's the perfect pairing with crisp fall air, especially when practicing outdoors and taking in the changing scenery."

• Stand with your legs wide apart, turning your right foot outward and your left foot slightly inward.
• Extend your arms to shoulder height, then hinge forward over your right leg.
• Place your left hand on the outside of your right shin or on a block, and rotate your torso to the right, reaching your right arm toward the ceiling.
• Keep your spine long and your legs firm.
• Hold for 2–3 breaths, then return to center and repeat on the opposite side.

2. Wide-leg forward fold

Benefits: "This forward fold combines strong, active legs with a quiet head, offering a chance to slow down while keeping your body engaged," Purdon says. "Between work, apple picking, school schedules, and Halloween costume crafting, sometimes the best way to reset is to give your body something specific to focus on."

• Stand with your feet wide apart and parallel, pressing evenly through the outer edges of your feet.
• Place your hands on your hips, lift your chest, and fold forward from the hips.
• Bring your fingertips or palms to the floor, keeping your arms straight and your chest extended.
• If your flexibility allows, lower the crown of your head toward the floor without collapsing into your neck.
• Keep your legs active and your weight evenly distributed through your feet.

3. Headstand

Benefits: "Often called the 'King of Asanas,' headstand demands full concentration and can leave experienced practitioners feeling focused and invigorated. The combination of balance, stability, and a completely different perspective makes it a powerful way to reconnect with the present moment," says Purdon.

"Practice this advanced pose with guidance from a qualified yoga teacher rather than relying on written instructions alone."

This is the only exercise that isn't beginner-friendly, but you can still play around with it while keeping your feet firmly on the ground to get benefits and stay playful.

• Interlace your fingers and place your forearms on the floor, keeping your elbows shoulder-width apart and your hands in a U-shape rather than a V.
• Rest the crown of your head on the floor, supported by your cupped hands, and press firmly through your forearms, lifting your shoulders.
• Curl your toes under, lift your knees, and walk your feet toward your head.
• If you're experienced, raise one leg at a time or lift both legs toward the ceiling, keeping them firm and active.
• Lower slowly and with control.

4. Supported bridge

Benefits: "Supported bridge opens the front of the body and offers a moment of relief from the tension that builds up after hours of sitting, working, and running around," Purdon explains. "With the block supporting your sacrum, you can ease into stillness without having to hold yourself up.

"If you're practicing outdoors, take a few minutes to enjoy the changing leaves and let the demands of the day fade into the background."

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press into your feet to lift your hips, then place a yoga block beneath your sacrum.
• Relax into the support, keeping your feet grounded or extending your legs toward the ceiling if comfortable and appropriate for your practice.
• Breathe comfortably for 3–5 minutes.
• To release, lift your hips slightly to remove the block, and slowly lower your spine to the floor.

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Ah, stretching versus mobility. It's a debate that never ends. As a coach who focuses most of my time on teaching mobility classes to people of all ages, I am a little biased, but I can tell you that while stretching can be beneficial (certain types, and when done properly, for muscle flexibility), mobility training will move the needle most for anti-aging and joint health.

I recently put together this 20-minute mobility routine you can do at home using the best yoga mat and your bodyweight. You don't need equipment, but bands and light weights are optional; it depends on how much experience you already have with the movements.

Check out the moves below and what you can expect from your body over time.

Five-move mobility routine from a coach

As you age, strong bones, muscles, and ligaments help you stay active, whether that's gardening, playing with your kids (and grandkids), hitting the gym, or running the track.

I encourage at least two strength sessions per week, along with daily mobility work, even if that means a bodyweight or calisthenics routine rather than lifting heavy weights.

Below are five exercises I swear by.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

• Figure-4 deadlifts: Stand with a box, bench, or similar object to your left side. Position the outer side of your right foot on the top edge of the box and draw your right knee down, squaring your hips to create a figure-4 shape. Hold a weight using both hands. Hinge forward at your hips, send your butt back and lower the weight through the gap between your legs, as if performing a deadlift. Your back should be straight and shoulders drawn back, core active. Lower as far as you can until you feel a deep stretch in your glutes, hips and hamstrings, then drive upward to stand. 6-8 reps, 2 sets, change sides.
• Dynamic lunges: Stand with your front foot on a chair or box and your other leg extended behind you in a high lunge. Square your hips. Press your front knee forward over your toes and lean into the stretch as you raise both arms overhead. Return to the starting position. 6-8 reps, 2 sets, change sides.
• Banded martini glass: Stand with your feet hip-width apart and hold a band overhead slightly wider than shoulder-width apart. Keep your pelvis tucked in and core engaged. Avoid arching your lower back or flaring your ribs. Pull the band apart and draw your elbows down, allowing the band to pass behind you. Pause at the bottom to hold tension, then release to your starting position. 6-8 reps, 2 sets.
• Bulgarian split squat into Cossack squat: Stand with your back foot elevated on a bench or similar, with the top of the foot pressing down. Keep your hips square with a soft bend in your front knee. Bend your knees and lower into the split squat, drawing your back knee toward the bench behind you. Lean slightly forward as you do. Drive up to stand, transfer your weight into your back foot and turn to the side. Bend into a side lunge over the chair, pause, then turn to face the front of the room and repeat your split squat. 6-8 reps, 2 sets, change sides.
• Tabletop reverse flies: Start on your hands and knees, shoulders over wrists, hips over knees. Hold a light weight in your right hand. Press through your left hand, then sweep your right arm out to the side, like a bird flapping its wing; keep a soft bend in your elbow. Avoid rotating to the side or swinging your weight. 6-8 reps, 2 sets, then change sides.

Why these 5 exercises?

Unlike building maximal strength or muscle, these five exercises prioritize movement over intensity. That doesn't mean they should feel easy; as always, growth comes from feeling uncomfortable and challenged, but you don't need to max out every rep here.

Start with resistance that lets you stay in control. That could mean using a more stable surface or just going easy on the weights. You might opt not to use weights at all, depending on how open your joints are and how much range of motion you have (range of motion is the amount of movement available around a joint).

Each of these moves has a different focus, so let's briefly discuss them.

• Figure-4 deadlifts will activate the muscles along the back of your body while strengthening your hips, groin and glutes. The figure-4 leg position opens your hips statically, while hinging at the hips focuses on active range of motion.
• Dynamic lunges are great for warming up the lower body while stretching your hip flexors and improving ankle mobility. The raised position feels more accessible for many and allows you to sit lower into the lunge, while raising your arms overhead opens the upper body, shoulders and chest.
• The martini glass is a classic shoulder opener and challenges your arms, back, and to some degree, your upper chest. It's one of my favorite ways to prep for upper-body movements that involve lifting overhead while activating your back muscles.
• Bulgarian's are a classic leg-day staple and can be adapted by leaning slightly forward to challenge your glutes more. They build strength and muscle, and you'll notice a deep stretch down the hip and quad of your raised back leg. As you twist into your Cossack squat, notice a strong stretch down the adductors (inner thighs) and more ankle activation.
• Rear flies activate your rear shoulders and upper back. In the tabletop position, you can't swing the weight or use any momentum. Instead, use full control and squeeze at the top. Keep your hips square and core active, and you'll really feel this one in your shoulders.

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Training for your senior years starts long before you hit 65. The sooner you start focusing on full body stability, proper balance, and maintaining good posture, the better.

That’s why I teach weighted dead bugs to all of my personal training clients in their 40’s. This exercise strengthens key muscles in your deep core responsible for protecting your pelvis and spine, keeping you upright and balanced, and supporting your whole body during movement. If these muscles are properly trained and conditioned, you’ll be better safeguarded against serious falls and injuries as you age.

Even if you’re a total beginner, weighted dead bugs can be easily modified for your fitness level. And if you’re more advanced, you’re in luck — there are plenty of ways to make this movement incredibly challenging, too.

Grab a pair of dumbbells and give weighted dead bugs a try. It’s an excellent move for any age group.

How to do weighted dead bugs

Speak with your doctor before starting any new exercise or workout program. They may caution against certain activities based on your personal health circumstances.

Weighted dead bugs are appropriate for most fitness levels, but if you’re a beginner, it’s crucial to learn proper exercise form. Consider meeting with a certified trainer for guidance and appropriate modification options, if necessary. Doing the exercise incorrectly can lead to pain or injury.

You’ll need a pair of light or moderately heavy dumbbells and a yoga mat for weighted dead bugs. A good weight will allow you to do all of the reps in a set without needing to rest, but will leave you feeling tired.

Start by doing one set of 10 reps. As you get stronger, increase to 12-15 reps. As you get stronger, add a set or two until you’re doing 2-3 sets of 12-15 reps. Core exercises are generally safe to do every day, but start off by doing weighted dead bugs 2-3 times per week and gradually work your way up.

Weighted dead bugs can be done on their own, as part of your existing core workout, or as a warm-up for other activities.

Here’s how to do them:

• Hold a dumbbell in each hand.
• Lie on your back with your knees bent and feet flat on the floor.
• Press the dumbbells above your shoulders.
• Engage your core muscles.
• Lift the knees to a tabletop position.
• Lengthen your left leg towards the mat while extending your right arm behind you.
• Pause briefly.
• Lift your left leg and right arm back to the starting position.
• Lengthen your right leg towards the mat while extending your left arm behind you.
• Pause briefly.
• Lift your right leg and left arm back to the starting position.
• Continue alternating between your two sides for 10-15 reps.

Benefits of weighted dead bugs

Weighted dead bugs target the transverse abdominis, which keeps our pelvis and spine stable as we move. It’s vital that this deep core muscle is strong so that our balance, posture, and even breathing patterns stay optimal.

This exercise also works the rectus abdominis (or “six-pack” muscles), internal and external obliques, pelvic floor, and, to a lesser degree, pecs.

While dead bugs can be done unweighted (and should be, if you’re just starting out), the addition of the weight places greater demand on the core muscles, resulting in further muscular adaptations and strength gains.

The act of moving opposite sides of the body at once can also improve overall coordination.

Modifications for weighted dead bugs

Truth be told, I never start my clients with weighted dead bugs. I always have them master the standard form before adding weight. Before you pick up any dumbbells, you should be able to do at least 10-12 unweighted dead bugs without feeling too much strain.

If unweighted dead bugs are difficult, you can split the exercise into lower- and upper-body portions. Lower and lift your left leg, then lower and lift your right arm. Complete all reps on one side before switching to the other.

You can also use a single dumbbell or a plate as an intermediate step. You’ll lower both arms and one leg at a time.

Progressions for weighted dead bugs

The easiest way to make weighted dead bugs more challenging is to use heavier dumbbells. However, going too heavy may put strain on your shoulders, so use caution when working with heavier dumbbells.

You can also perform the exercise with straight legs instead of in a tabletop position. This requires more effort and stabilization from the deep core.

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