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How universities can prepare graduates for an AI-driven world

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Nido Qubein is the president of High Point University, a private nonprofit institution in North Carolina.

When the AI-powered ChatGPT made its big debut, higher education leaders naturally questioned how their students would use high-tech tools like it to write essays and research papers for class.

Just a short time later, we know that’s only a microscopic way that AI is impacting higher education. There’s a bigger question that universities should answer: How can we help students succeed and lead in a complex, AI-powered world after graduation?

I believe the answer is life skills — the kind that outlast and extend beyond inevitable technological changes. We should stop fearing AI and instead teach students to be resilient, self-reliant, compassionate and capable of sound judgment.

We won’t shortchange students on technical skills, but this won’t be enough in the face of AI. AI will eliminate more traditional technical jobs and drive major disruption — some positive, some much less so — in the way we live and work.

Universities must ensure they’re teaching the following skills to students.

Judgment and problem solving

A fast-moving technology with a reputation for making significant errors requires oversight by people with strong critical thinking skills.

I recently had the pleasure of interviewing famed theoretical physicist Michio Kaku. I asked him if it is possible for us to someday have artificial wisdom since we already have artificial intelligence. His answer was telling.

“Intelligence is more than just being smart. It’s being able to put the data together and come up with some conclusions,” Kaku said, “and then from the conclusions calculate the consequence of these conclusions. That gets us into wisdom, and artificial intelligence does not go that far. It simply allows you to compute.”

Experience is the best way to help students hone their judgment and problem-solving abilities.

Nido Qubein

Nido Qubein

Permission granted by Nido Qubein

We need to deliver more experiences sooner for every major and every type of student pursuing a degree. When a student has opportunities to solve a real-world problem, implement a solution to a community issue or create something that betters the lives of others, they flex and build these abilities.

Campuses usually have laboratories and real-world studios where students conduct research, produce creative works, master new technologies, invent new ways of doing things and encounter scenarios that will occur time and time again in the workforce.

We need to give all students access to these resources as well as the freedom they need to be intellectually curious. AI lacks the human element we look for in leaders. Our priority is to develop the entire student, making them well-rounded, global citizens.

Empathy and emotional intelligence

A society going through the type of disruption that AI will bring requires strong leaders who have the ability to put themselves in other people’s shoes and lend a hand to those in need.

In 2022, our university’s Survey Research Center questioned 500 executives at organizations with 2,500 employees or more to examine what leaders are looking for when they hire candidates, as well as what qualities employees need to get promoted and continue to grow in their careers.

The survey confirmed what I have always believed: People skills are in high demand and harder to develop than technical skills. If you consider what Kaku said, that’s even more true in an AI-driven world. AI can guide the technical aspects of something, but only humans can frame it with empathy and emotional wisdom.

A majority of executive leaders, 64%, said they would be more hesitant to hire a new college graduate who lacked emotional intelligence than a person who lacked technical skills. That isn’t surprising when you consider that an even larger majority of executives said it is much easier to develop an employee’s technical skills than their personal initiative and coachability.

Another way to look at the importance of having life skills, such as emotional intelligence, is to consider how you feel in your doctor’s office.

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8 Best Kettlebell Leg Exercises (Video)


Build a strong lower body at home with the 8 BEST kettlebell leg exercises! From squats to swings, this kettlebell workout builds strength in the big, power-generating muscles in your lower body. Quads, hamstrings, glutes, calves and core – this kettlebell workout for women hits it all.

Quads, hamstrings, glutes, calves and core: we’ll hit it all with the best kettlebell leg exercises.

The kettlebell is one of my favorite pieces of equipment in my home gym — especially for leg day.

If you’re used to dumbbell workouts, kettlebell exercises offer a great way to mix up your home workouts and challenge your muscles in a different way.

Build strength, power and endurance in a low impact way with these 8 kettlebell leg exercises.

No kettlebell? No worries, you can do this entire workout with a single dumbbell (follow Rachel on the left in the workout video).

two women performing a staggered kettlebell deadlift in a kettlebell leg workout for women

Build lower body strength and challenge your cardiovascular endurance with this 30-minute kettlebell leg workout.

These are the 8 best lower body kettlebell exercises in a 30-minute workout at home.

Add this kettlebell routine to your weekly workout plan 1-2 times a week to build muscle, increase mobility, and improve endurance.

Workout Equipment:

Medium to Heavy Kettlebell or Singe Dumbbell. We’re using 15-30 lbs.

Workout Instructions:

Follow along with the guided 30-Minute Kettlebell Leg Workout on YouTube, led by certified personal trainer Lindsey Bomgren.

Your Workout Looks Like This:

  • 8 Kettlebell Leg Exercises
  • Timed Intervals (40 seconds of work per exercise, followed by 20 seconds of rest)
  • Repeat All 8 Kettlebell Leg Exercises x2 Sets
  • Finish With A 4-Minute AMRAP Burnout
two women performing kettlebell swings in a leg workout at home

Workout Outline

  1. Kettlebell Squats (Kettlebell Pick Up and Set Down)
  2. Hand Switch Squat Pulse and Kettlebell Clean
  3. Kettlebell Deadlift and Clean and Calf Raise
  4. Kettlebell Deadlift and Clean Catch and Front Squat Thruster
  5. Kettlebell Swings
  6. Hand Switch Front/Back Kettlebell Lunge, R/L
  7. Staggered Deadlift and Power Knee Drive, R/L
  8. Lateral Squat and Sumo Squat

4-Minute AMRAP Finisher:
(5) Kettlebell Pick Up Squats
(10) Kettlebell Deadlift and Clean Catch and Front Squat Thruster
(15) Kettlebell Swings

8 Kettlebell Leg Exercises

Kettlebell Pick Up Squats

Targets: Glutes, hamstrings, hips, quads, lower back and core muscles.

two women performing kettlebell pick up squats by squatting to pick up a kettlebell from the ground

How To Do Kettlebell Pick Up Squats

  1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Place a kettlebell on the ground between your feet.
  2. Sit your hips down and back into a loaded squat position as you reach your right hand down to pick up the kettlebell.
  3. Drive through your heels to stand tall, pulling the kettlebell between your legs up towards your hips. Then perform another squat to return the kettlebell back to the mat.
  4. Then, repeat the squatting motion, this time picking up the kettlebell with your left hand.

Hand Switch Squat Pulse and Kettlebell Clean

Targets: Glutes, hamstrings, quads, hip flexors, hip adductors (inner thighs), lower back and core muscles.

two women performing a kettlebell squat to kettlebell clean in a kettlebell leg workout

How To Do A Hand Switch Squat Pulse and Kettlebell Clean

  1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Hold the horn of the kettlebell in your right hand.
  2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
  3. Pulse for a two-count, transferring the kettlebell handle to your left hand on the second pulse.
  4. Then exhale as you drive through your heels, squeezing your glutes to stand tall and bringing your right heel in to tap your left heel.
  5. As you stand, clean the kettlebell up to your left shoulder. Think about driving the weight up with your hips.
  6. Then, step out with your right foot and sit into a low squat and pulse for a two-count, this time transferring the kettlebell to your right hand on the second pulse.
  7. Clean the kettlebell up to your right shoulder as you stand tall, bringing your left foot in to tap your right.

Kettlebell Deadlift and Clean and Calf Raise

Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes, hips, calves, lower back and core.

two women performing a kettlebell deadlift and clean with a calf raise

How To Do A Kettlebell Deadlift and Clean and Calf Raise

  1. Start standing feet shoulder-width apart and knees slightly bent. Hold the horn of the kettlebell with both hands between your legs.
  2. Hinge forward at the hips, pushing your hips back as you lower the kettlebell down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone). Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Then, drive through your heels, squeezing your glutes as you drive your hips forward to return to standing.
  4. As you stand tall, clean the kettlebell up to a front racked position, sliding your hands down the horn as you catch it at your chest.
  5. Then, perform a calf raise; lifting your heels off the ground.
  6. Lower your heels back to the mat to return to the starting position with feet flat on the ground.

Kettlebell Deadlift and Clean and Front Squat Thruster

Targets: Legs, glutes, hamstrings, quads, hips, lower back, chest, shoulders and core muscles.

two women performing a kettlebell deadlift and clean and overhead press or front squat thrusters in a kettlebell leg workout for women

How To Do A Kettlebell Deadlift and Clean and Front Squat Thruster

  1. Start standing feet shoulder-width apart and knees slightly bent. Hold the horn of the kettlebell with both hands between your legs.
  2. Hinge forward at the hips, pushing your hips back as you lower the kettlebell down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone). Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Then, drive through your heels, squeezing your glutes as you drive your hips forward to return to standing. As you stand tall, clean the kettlebell up to a front racked position, sliding your hands down the horn as you catch it at chest height. Keep your elbows in tight to your torso.
  4. Hold the kettlebell in the front rack position as you sit your hips back into a low kettlebell goblet squat, aiming to get your thighs parallel to the ground.
  5. Press through your heels to stand tall, pushing the kettlebell overhead as you stand.

Kettlebell Swings

Targets: Glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.

The kettlebell swing is a full body exercise with an emphasis on the hamstrings, glutes and back. A dynamic exercise that will increase lower body strength and raise your heart rate.

Two women performing kettlebell swings. One woman is using a kettlebell and one women is using a dumbbell for dumbbell swings (best kettlebell leg exercises)

How To Do Kettlebell Swings

  1. Start standing with your feet wider than shoulder-width apart.
  2. Hinge forward at the hips to reach for the kettlebell in front of you. Place your hands on the horns of the bell, palms facing your body.
  3. Then with a slight bend in your knees and weight in your heels, ‘hike’ the kettlebell back between your legs to start the swing movement.
  4. Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the kettlebell up to shoulder height. Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the bell, your hips and glutes generate the power to move the bell).
  5. As the kettlebell begins to descend, think of catching the weight with your hip hinge, loading the glutes and hamstrings.

Hand Switch Front/Back Kettlebell Lunge

Targets: Glutes, quads, hamstrings, calves, inner thighs (hip adductors) and outer thighs (hip abductors).

two women performing kettlebell lunges

How To Do A Hand Switch Front/Back Kettlebell Lunge

  1. Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell in your right hand at your right side.
  2. Step your left leg forward to perform a front lunge. Dropping your back right knee towards the mat, aiming for 90-degree bends in both knees. Then, drive off your front, left foot to return to standing.
  3. Transfer the kettlebell to your left hand, then step your left foot back and lower your back left knee down towards the mat into a reverse lunge.
  4. Then drive through your front, right foot to stand tall as you step your left foot forward to meet your right foot; returning to the starting position.
  5. Repeat this forward and reverse lunge pattern. Switch sides for the second set.

Staggered Deadlift and Power Knee Drive

Targets: Hamstrings, glutes, hip flexors, lower back and core muscles.

two women performing a kettlebbell staggered deadlift and knee drive

How To Do A Staggered Deadlift and Power Knee Drive

  1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Stagger your stance, so your left foot is slightly behind your right foot. Place the kettlebell in front of your left foot.
  2. Hinge at the hips as you reach down to pick up the kettlebell, pressing through your front right heel to stand tall, pulling the kettlebell up along your thigh.
  3. Perform another deadlift, pushing the hips back as you lower the kettlebell to the ground and release the handle.
  4. Then, drive your back left knee up towards your chest, performing a power knee drive.
  5. Return your left foot to the mat behind your kettlebell and repeat, hinging at the hips to pick up the kettlebell.

Lateral Squat and Sumo Squat

Targets: Mainly the guteus medius, or outer glute that controls hip movement and side-to-side movements. Also involved are the quads and inner thighs (or adductors).

two women performing a lateral lunge to sumo squat with a kettlebell

How To Do A Lateral Squat and Sumo Squat

  1. Start with your feet wider than your hips in a wide squat stance. Knees and toes point forward (or toes just slightly turned out away from your body). Hold the kettlebell horn with both hands between your legs.
  2. Perform a lateral squat on the right by shifting your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Drive through your right foot to reverse the movement, pushing you back up to center.
  4. Then, bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  5. Pull your thighs together as you stand tall, returning to standing.
  6. Then, perform a lateral squat on the left, shifting your weight into your left heel and bending your left knee while leaving your right leg straight.
  7. Drive off your left foot to return to center, and perform another sumo squat.
  8. Repeat, alternating each lateral squat with a sumo squat.

Kettlebell Leg Exercises FAQs

Can You Build Strong Legs With Kettlebells?

Yes! The kettlebell is one of the most versatile pieces of gym equipment and lends itself well to compound leg exercises that engage multiple leg muscles at once. Kettlebells also have an offset center of gravity compared to a dumbbell or barbell. This means that your muscles have to do the work of moving the weight AND stabilizing it, which increases the intensity. They’re a versatile tool for building muscle and burning fat.

What Are The Best Kettlebell Leg Exercises?

The best kettlebell leg exercises are compound exercises that engage several muscle groups at once. These include hip hinges/deadlifts, kettlebell squats, lunges, cleans and kettlebell swings. The most effective leg workouts include a combination of these exercises.

What Are The Benefits Of Kettlebell Training?

Kettlebell workouts provide full body strength, cardio conditioning, balance, stability, flexibility and mobility all in one workout. They offer a great way to get a high-intensity workout in a low impact way.

Pin This 30-Minute Kettlebell Leg Workout for Women

30-Minute Kettlebell Legs and Glutes Workout for Women pin for pinterest

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#Kettlebell #Leg #Exercises #Video

Optical Sales Associate – HigherEdJobs

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UIW Mission

University of the Incarnate Word is a Catholic institution that welcomes to its community persons of diverse backgrounds, in the belief that their respectful interaction advances the discovery of truth, mutual understanding, self-realization, and the common good.

Position Summary

The Optical Sales Associate provides optical support for the University of Incarnate Word’s Rosenberg School of Optometry (UIWRSO) clinical network.

This position is primarily responsible for assisting with frame and lens selection, optical orders, fitting, and dispensing of spectacles and processing of invoices and insurance claims.

The Optical Sales Associate reports to the Assistant Optical Manager-Bowden.

Benefits

UIW has been identified year after year as one of the nation’s Great Colleges to Work For based on employee feedback. UIW offers an outstanding benefits package for full-time employees that includes medical, dental, vision, flexible spending accounts, numerous paid holidays, vacation and sick leave. Tuition benefits include UIW tuition waivers, tuition exchange programs and Brainpower Connection discounts for employees and dependents. Retirement benefits include 403b retirement plans with a 7% employer match, plus a retirement health solution. We also offer employer-paid Life/AD&D, long-term disability, pet insurance, an Employee Assistance Program (EAP), wellness programs, employee discount program, Public Service Loan Forgiveness (PSLF) eligibility and more! Please refer to the Human Resources webpage for additional details on our benefits and eligibility.

Job Duty Name
Optician

Description of Job Duties

  • Provides assistance with selection of eyewear to include fitting and measurements.
  • Collects patient financial and demographic information.
  • Determines eligibility for insurance materials and provides patients with guidance on appropriate selection.
  • Reviews lab orders and invoices for accuracy prior to submission for payment.
  • Processes invoices and insurance claims.
  • Verifies the accuracy of all incoming eyewear orders to ensure quality within the guidelines of applicable ANSI standards.
  • Cut lenses for frames with the edger as needed.
  • Dispenses eyewear using proper optician protocols.
  • Performs necessary adjustments to eyewear for proper fit.
  • Maintains the dispensary.
  • Performs routine maintenance and upkeep of optical equipment.
  • Manages inventory in accordance with protocols.
  • Provides guidance and instruction to optometry interns on how to operate a successful optical dispensary to include performing quality checks on orders taken by interns.
  • Performs all other duties as assigned.

Knowledge Skills and Abilities

  • Strong customer service skills.
  • Strong communication and organizational skills.
  • Ability to work collaboratively with others to achieve shared goals.
  • Ability to provide quality care to customers.
  • Ability to demonstrate sound judgment and attention to detail.
  • Ability to maintain confidentiality at all times.
  • Ability to work well under pressure.
  • Ability to work effectively with individuals from diverse communities and cultures.
  • Employee shall adhere to all applicable rules and regulations of the University, the Conference, and the NCAA.

Required Education

High School Diploma or equivalent.

Required Work Experience

  • At least two (2) years of work experience as an Optician in optical dispensing.
  • Experience working with electronic medical records.
  • Experience in a work setting with medical office procedures and HIPAA compliance.

Preferred Qualifications

  • Prior experience as an Optician in a teaching institution or private practice.
  • ABO Certification.
  • Fluency in Spanish.

Required Certifications, Licenses or Registrations

  • Must have a valid driver’s license with the ability to be insured through UIW’s vehicle insurance carrier.
  • Must be at least 21 years of age.

Work Hours

  • This position is primarily located at 2547 E. Commerce Street, San Antonio, TX 78203.
  • The work hours for this position area Monday-Friday 9am-6pm and one Saturday
  • per month 9am-4pm.
  • Employee will have Sunday and one day off during the week (TBD) when scheduled to work a Saturday.
  • UIWRSO personnel will be subject to the leave and holiday policies of the School of Optometry and its clinical services, which may differ from those of UIW.

Physical Demands

None specified.

Posting Number: AS1906PO

Number of Vacancies: 1

Job Type: Full Time

Job Category: Staff (non-exempt)

Desired Start Date: 03/01/2024

Reports to: Assistant Optical Manager

Salary: 30,00-32,000

Open Date: 02/23/2024

Open Until Filled: Yes

EOE

UIW is committed to a policy of equal opportunity in employment, without regard to race, color, sex, sexual orientation, citizenship status, national origin, age, marital status, disability, genetic information, gender identity or expression, veteran status, pregnancy, and religion (except in limited circumstances when religious preference is both permitted by law and deemed appropriate as a matter of University policy).

Title IX

This position is considered a “Responsible Employee” under Title IX federal regulations and “Mandatory Reporter” under Texas state law and the UIW Sexual Misconduct Policy. As a Mandatory Reporter, this position requires you as the employee to promptly report any incident that you witness or receive information about Title IX violations. These reporting responsibilities are set out in the UIW Sexual Misconduct Policy.

UIW is committed to a policy of equal opportunity in employment, without regard to race, color, sex, sexual orientation, citizenship status, national origin, age, marital status, disability, genetic information, gender identity or expression, veteran status, pregnancy, and religion (except in limited circumstances when religious preference is both permitted by law and deemed appropriate as a matter of University policy).

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30-Minute Full Body Bodyweight Workout


Train anywhere with this effective full body bodyweight workout. The best bodyweight exercises to build muscle and tone the arms, legs, back, chest and core. We love that this workout can be scaled for all fitness levels. Each move includes options to make the exercise more advanced, or keep it low-impact and beginner-friendly.

Despite all the benefits, I still don’t think bodyweight workouts get the recognition they deserve.

Although I love training with heavy dumbbells, I think bodyweight workouts are a beneficial addition to any workout routine.

Bodyweight workouts are:

  • Convenient. I find myself more likely to be consistent with workouts if I can train anywhere, anytime with just my own bodyweight.
  • Functional. Bodyweight exercises are often functional, or mimic everyday movements (such as squatting, lunging, and pushing). Functional strength training makes it easier to perform daily tasks and reduce risk of injury.
  • Challenging. One of the toughest programs I’ve filmed was our Zero30 Bodyweight Workout Plan. Bodyweight exercises can be surprisingly challenging.

Add these five best bodyweight exercises to your routine to build strength, increase athletic power and improve cardiovascular conditioning at home or on-the-go.

two women performing curtsy lunges as part of full body bodyweight workout

30-Minute Full Body Bodyweight Workout

Build total body strength anywhere with this 30-minute bodyweight workout.

A complete bodyweight workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.

Add full body bodyweight workouts like this one to yourbodyweight workout plan 1-2 times per week to build and maintain strength.

Workout Instructions:

Follow along with theguided Full Body Bodyweight Workout Routine on YouTube,led by certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 4 Circuits
  • 3 Exercises Per Circuit
  • Timed Intervals(perform each exercise for 30 seconds, then rest for 15 seconds. Move at your pace, performing as many reps of each move as possible within the work block.)
  • Repeat Each Circuit x2 Sets

Workout Equipment:

No Equipment, Bodyweight Only.

two women performing a low squat as example of best bodyweight exercises

Workout Outline

CIRCUIT ONE:

  1. Pulse Squat and Squat Jack
  2. Push Up and Shoulder Tap
  3. Push Up Burpee and Squat Jack

CIRCUIT TWO:

  1. Pulse Lunge and Knee Drive
  2. Lunge Hold and Back Fly
  3. Lateral Lunge and High Knees

CIRCUIT THREE:

  1. Squat Pulse and Curtsy Lunge
  2. Plank Army Crawl and Cross Body Knee Drive
  3. Runner Squat

CIRCUIT FOUR:

  1. Single Leg Glute Bridge
  2. Tricep Dip and Reverse Plank Walk Out
  3. Hollow Rock Hold and Seated Twists

5 Best Bodyweight Exercises

Squat Pulse and Squat Jack

Targets: Legs, glutes, quadriceps, hamstrings, hip flexors, adductors (inner thighs), shoulders and core.

two women performing squat pulses with a squat jack as part of full body bodyweight workout

How To Do Squat Pulses and Squat Jacks

  1. Stand with your feet shoulder width apart or slightly wider.
  2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for a 90 degree bend at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position.
  3. Hold a low squat position, then pulse your hips up and down two to three inches, performing an additional half-squat.
  4. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing position.
  5. As you stand, jump your feet in towards each other, pulling up through your inner thighs to bring your legs close together. Think about landing softly.
  6. Then, “jack” your feet out wide, bending your knees to perform another squat. Think, “feet wide at the bottom, narrow at the top”.
  7. Continue this pattern, alternating two squat pulses with two squat jacks.

Modification: Alternate tapping feet in for the squat jack rather than jumping.

Lunge Hold and Back Fly

Targets: Legs, glutes, quads, calves, inner thighs (adductors), outer thighs (abductors), posterior deltoids (rear shoulders), and back muscles (rhomboids and trapezius).

two women performing a lunge hold with a back fly as example of best bodyweight exercises

How To Do Lunge Holds and Back Flys

  1. Stand with your feet hip-width apart, knees slightly bent.
  2. Step your right foot back and lower your back right knee down towards the mat into a reverse lunge. Aiming for a 90-degree bends in both knees. Hold this low lunge position.
  3. Then, lightly place your fingertips behind your head, elbows at shoulder level, pointing towards the front of the room.
  4. Squeeze your shoulder blades together as you open your elbows wide, performing a bodyweight back fly.
  5. Slowly and with control, reverse the movement, bringing your elbows in front of your shoulders and returning to starting position.

Modification: Rather than a lunge hold, perform a back fly from a standing position. Option to balance on one foot for an additional core challenge.

Plank Army Crawl and Cross Body Knee Drive

Targets: Arms, shoulders, chest, triceps, back, legs, glutes, quads, abs, obliques and core.

two women performing an army crawl and cross-body knee drive as part of full body bodyweight workout

How To Do Plank Army Crawls and Cross Body Knee Drives

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  2. Then perform two crossbody knee drives — pulling right knee towards left elbow, then left knee towards right elbow.
  3. Drop first your left forearm to the mat, then your right forearm to the mat, finding a low plank or forearm plank position. Shoulders are stacked over elbows.
  4. Exhale as you push yourself back up to the starting high plank position; starting with your left arm and following with your right arm. Try to keep your hips stable and even.

Modification: Perform a rolling plank rather than the cross-body knee drives.

Single Leg Glute Bridge

Targets: Glutes, hamstrings, hips and pelvic floor.

two women performing a single leg glute bridge as part of full body bodyweight workout

How To Do Single Leg Glute Bridges

  1. Start laying on your back, knees bent and feet planted on the floor. Feet are hip width apart. Float your left foot off the ground.
  2. Press through your right heel to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
  3. Slowly and with control, lower your hips, hovering just off the mat and returning to starting position.

Modification: Perform a standard glute bridge with both feet planted on the ground.

Tricep Dip and Reverse Plank Walkout

Targets: Legs, glutes, hamstrings, hips, calves, low back, shoulders, abs and core.

two women performing a reverse plank with two tricep dips as example of best bodyweight exercises

How To Do Tricep Dips and Reverse Plank Walkouts

  1. Start seated on the ground, knees bent at 90 degrees and heels within reaching distance of your fingertips. Plant your hands on the ground, fingertips pointed towards your glutes.
  2. Press evenly through your palms and heels to lift your hips off the floor.
  3. Perform a tricep dip by slightly bending the elbows, lowering your hips two to three inches without touching them to the mat.
  4. Squeeze through the back of your arms to straighten your elbows, then repeat, performing two tricep dips.
  5. Then, keep elbows straightened (shoulders stacked over wrists) and hips lifted as you walk your feet away from your body, finding a reverse plank position.
  6. Hold this reverse plank, then perform two alternating knee drives, pulling first your left knee in towards your chest, then your right knee.
  7. Then, step your feet in, returning to starting position.

Modification: Omit the knee drives, holding a reverse plank instead.

Full Body Bodyweight Workout FAQs

Can I Get In Shape with Just Bodyweight?

Bodyweight moves are an accessible way to get in shape anywhere. Bodyweight training is especially effective for beginners, as it builds the mind-muscle connection, supports fuller range of motion, and teaches proper form before adding load.

Is It OK To Do Only Full Body Workouts?

Full body workouts are excellent for building overall strength and fitness, especially for beginners. As you advance, I recommend following a split training program to truly fatigue each muscle group with more focused workouts.

Pin This Workout: Full Body Bodyweight Workout

woman performing lateral lunge

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

#30Minute #Full #Body #Bodyweight #Workout

Here’s a TikTok Influencers’ Advice on How to Spot ‘Single Girls’ at the Gym

German online fitness coach and social media influencer, Katja Believe has amassed more than 850,000 TikTok followers thanks to her handy tips and advice for getting in shape. Of course, gym life isn’t related to exercise alone. Any fitness space is a community where couples often meet and come together, but how do we know who’s single and available at first glance? This beauty had a fun but flawed answer.

Girls in a relationship training legs vs. single girls training legs

According to Believe’s jokey TikTok post, there is one huge giveaway when searching for singles. The answer: Check out the girls’ clothing. More accurately, it’s all about how a girls’ gym gear is worn while getting down with a barbell.

@katja.believe

Bitte mit Humor nehmen!🤌🏻😃🙏🏻 Folge @katja_believe für tägliche Motivation, Gym-& Fitnesstipps. #gymhumor #gymhumour #gymfun

♬ Originalton – Katja_Believe

As the influencer’s video demonstration explains, girls who are in a relationship will likely be more conservative and wear a loose-fitting T-shirt, whereas ladies who are open to a bit of romance are more likely to show what they’ve got and reveal some flesh. Of course, it would be a fool proof plan, if it wasn’t so obviously flawed as a method for finding a suitable date.

“Please take it with humor,” says Believe, seemingly bracing herself for the inevitable backlash will ensue from daring to crack a joke on social media. Us gymgoers know that working hard for a super-fit body comes with the undeniable right to show our body of progress, and that goes for singles, couples, thrupples, or whatever your relationship status might be. We laughed at the post, but when it comes to Katja Believe, we suggest that you should probably take her fitness tips more seriously than her relationship coaching!

Follow Katja Believe on TikTok!

#Heres #TikTok #Influencers #Advice #Spot #Single #Girls #Gym

New Review Reveals the Harmful Effects of Ultra-processed Foods

A new comprehensive meta-analysis of health outcomes for those who eat ultra-processed foods (UPF’s) has provided the strongest link yet between consumption and a long list of harmful health effects, making grim reading for fast food fans.

The review, using data from almost 10 million people, assessed the effects of eating UPF’s such as salty snacks, ready meals, instant noodles, some breads, carbonated drinks, breakfast cereals and other variations to determine that there are “direct associations” between these types of foods and a number of negative health outcomes. This is especially worrying since in the United States and the United Kingdom, ultra-processed foods make up more than half of the daily average diet, and that number increases as the person gets younger or the geographical area becomes more financially challenged.

Why is ultra-processed food potentially making us sick?

Unlike whole foods, ultra-processed foods undergo various different industrial and mechanical processes such as chopping and shaping, plus the addition of salt, flavors and other additives. UPF’s also generally contain smaller amounts of fiber and fewer vitamins than ‘real’ foods. making them higher in calories and potentially detrimental to our health.

“Overall, direct associations were found between exposure to ultra-processed foods and 32 health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes,” said the report published in the BMJ concluding; “These findings provide a rationale to develop and evaluate the effectiveness of using population based and public health measures to target and reduce dietary exposure to ultra-processed foods for improved human health.”

The review represents the strongest available evidence to date linking UPF’s with a great incidence of all-cause mortality, but the study acknowledges that further work needs to be done in order to determine whether it is the additives, or the mechanical processing, or a combination of both that present the most harm to health.

How to avoid ultra-processed foods

Opting for unprocessed foods such as fresh lean meat, fruits, vegetables, and natural spices and herbs is the best way to avoid ultra-processed ready meals. When you cook a meal from scratch, you know exactly what goes into your dish, and will likely avoid the fillers, emulsifiers, and unpronounceable chemicals that go into UPF’s.

Check out these tips for avoiding processed meat and choosing healthier options.

#Review #Reveals #Harmful #Effects #Ultraprocessed #Foods

Is Strapless Activewear a Thing Now? Saski Owner Tammy Hembrow Says Yes

Australian YouTuber and online fitness coach, Tammy Hembrow’s ‘Saski’ Collection of gym wear, featuring strapless bodysuits, has been available since late 2022, but the internet can’t stop talking about it. Ultimate comfort or completely inappropriate? It seems that the fitness community is divided. With her new ‘Tropicana’ line being released into the world, we took a look at the reaction so far.

Recently taking to Instagram to show off her latest collection, Hembrow cuts a stunning figure in a range of revealing activewear, but perhaps the most attention-grabbing garment is the concept of a strapless bodysuit. While the attire looks great, and is no doubt perfect for the Australian sun, many gym goers were quick to criticize her couture.

Tammy Hembrow’s “Saski” Strapless Activewear Divides Opinion

Taking to the gymsnark channel on reddit, user ‘honchiebobo’ commented “How do all these women keep them up? I would be so worried during every lift that I am about to flash the gym.”

Fellow user, ‘QueenSparkleGlitter’ was even more unsure. “Horror story in 3 words: strapless gym gear” read the scathing comment.

“This has to be a joke,” asked ‘Clairegardner23.’ “Any normal person exercising doesn’t want to wear something short and tight or strapless. It’s so stupid.”

But of course, taste is individual. One look inside your local gym will probably present more than a few short and tight outfits. Supporting Hembrow’s designs keenly are her IG followers, and many can’t wait to spend their money on strapless.

“Brown, defo,” said ‘steveaucott1974, although it wasn’t clear if that was a sign of purchasing, or just admiration for the model herself. Still, her new range titled ‘Tropicana,’ featuring the controversial strapless brown bodysuit is likely to fly off the shelves.

“Just when you think @saski sets can’t get any cuter, you go and release the Tropicana collection!” exclaimed mayj1995. Well, you can’t blame a girl for trying!

#Strapless #Activewear #Saski #Owner #Tammy #Hembrow

Superman (2025) and Supergirl:Woman of Tomorrow Set To Begin Filming

DC have announced that principal photography has begun on the new Superman movie as of February 29, so with a fresh Supergirl spin-off also in the works, M&F takes a look at the latest actors set to don the capes and fight for “Truth, Justice and a Better Tomorrow.”

Originally titledSuperman: Legacy, the new movie based on the man of steel, set to be released next summer, has recently had its title edited toSuperman, and with Henry Cavill out of the franchise, David Corensweet has started work as the comic book icon, leaping into the leap year just like the last son of Krypton.

Who is David Corensweet?

As of writing, David Corensweet’s Instagram account contains just one post, and this is the first mysterious glimpse of the new Superman movie provided by director James Gunn. The 30-year-old actor from Philadelphia, Pennsylvania is perhaps best known for playing the projectionist inPearl(2022) and for starring in eleven episodes ofThe Politician(2019-2020) as ‘River Barkley.’

IMDB lists Corensweet as 6’ 4” tall, so he will have no difficulty towering over the likes of Lex Luther. And, while little is known about the plot so far, rumours are swirling that the story will focus on Superman’s early years, as he gets to grips with life as a superhero.

Who is Milly Alcock?

23-year-old Australian actress andHouse of Dragon(2022) star, Milly Alcock is set to play the Girl of Steel inSupergirl: Woman of Tomorrow(or perhaps it will be cut to simply;Supergirl) but since the movie is in pre-production, this film is not expected to hit screens until 2027. There is speculation however, that Alcock’s version of Supergirl will make an appearance in the upcoming Superman movie. James Gunn has also commented that this is “not the Supergirl we’re used to,” leading to speculation that this of the angel of the sky may be more complex and edgy than some of the all-American girls of the past.

How will these new actors fair on the big screen, with even bigger shoes to fill? Perhaps Superman himself put it best; “There is a superhero in all of us. We just need the courage to put on the cape.”

#Superman #SupergirlWoman #Tomorrow #Set #Filming