Gabrielle Kassel

<h1>  What does femme mean, exactly?   </h1>

<p>In French, "femme" simply means "woman," but in English, it's an identity that applies to queer women who present femininely. (Though it's *not* the same as being feminine. More on that in a sec.) </p>

<p>Femme is also far more than an aesthetic: Femme gestures towards an inner-strength, as well as the wealth of feminine energy that has existed throughout history, says  , a psychotherapist at  in New York City.</p>

<p>But like many other identity terms (think: queer or non-binary), the exact meaning of femme likely varies femme to femme.</p>

<p>For instance, sexologist and  , bisexual advocate and founder of the shop  <a href="https://shopbigirlsclub.com/" id="2372154c-bdc5-381f-a470-049453bcd39a">  Bi Girls Club </a>  says: For me, being femme is all about subverting the idea that a woman always needs to dress in what men find attractive. </p>

<p>While Kai Werder, trauma-informed certified sex educator and author of the zine  <a href="https://www.corinnekai.com/zines/consent" id="33337685-e949-356e-ade9-6a2260171e7d">  Beyond Yes &amp; No: The Intimacy of Consent </a> , says: For me, femme identity is about seeing more value in interpersonal and community care than productivity or consumption. </p>

<h1>  Sooo...is being femme the same thing as being feminine?   </h1>

<p>Nope. Femme and feminine are not synonymous, says  , PhD, queer African American anthropologist. Femme is a style of femininity, but its a specific kind of femininity.</p>

<p>For queer high-femme legend and writer,  , the difference is between how she dressed in college and how she dresses now. Previously, she was dressing femininely, but she was dressing for others (specifically, men). Now, she says, Im dressing femininely, but Im doing it for myself. And Im doing it despite how people expect me to dress as a woman who sometimes also dates women. And thats femme. </p>

<h1>  To really understand the word, you need to understand the    history    of the word.  </h1>

<p>Much of femme history comes from blue-collar bisexual women, trans-femme sex workers, drag queens, and dyke culture in the 40s and 50s, says Werder, who notes that the iconic text Stone Butch Blues by Leslie Fienberg (which you can <a href="https://www.lesliefeinberg.net/" id="fecdbe4e-2a3a-3307-af5a-86a95f50cde3">  download for free </a> ) offers insight on this rich history.</p>

<p>For a long time, femme was a pejorative word, especially within the LGBTQ+ community. There was this false idea that you were a true lesbian that you did not enjoy Vogue or other markers of femininity associated with femmeness, says Maroon. As such, being a queer lesbian wasnt just a look or way of dress. It was a political statement that said: I decide what my sexuality looks like. Nobody else. Femmes remained outliers in the queer community until the end of the twentieth century when lesbian feminists and activists did work to combat the idea that a sexual orientation has a look, she says. </p>

<p>These days femmes are much more accepted by the queer community. But Kennedy says identifying as femme is a way to reflect that LGBTQ+ history. </p>

<p>And to be clear, femme *is* an inherently queer identity. "Straight people cannot [be] femme, Werder says. Though Maroon notes that there are a lot of femme drag queens who dont identify under the LGBTQ+ umbrella, as well as femme lesbians who do not identify as queer. </p>

<h1>  But being femme    can mean having to come out over and over...  </h1>

<p>In our current world, many see a femme-presenting person and assume that person must be a straight woman, says Kennedy. While nobody ever needs to come out, queer femmes who want to be out, often need to come out over and over and over again. </p>

<p>Queer femmes are often put in the position of either having to assert or defend their queerness or resign themselves to being mistaken as straight, says Kennedy. Sometimes this is as subtle as a co-worker asking, Are you bringing a boyfriend to the holiday party? </p>

<p>Other times, its as undermining as, Are you sure youre gay? You dont loooook gay. Noel and Ryan (who, fun fact, are dating) note that when they are on a date, people always assume that they are just biffles. And not, yanno, girlfriends #femme4femme. </p>

<p>For queer femmes, This invisibility and need to repeatedly declare your identity or come out can create a lot of painful rejection, says Kennedy. Not to mention, its exhausting AF. </p>

<p>If youre a queer femme reading this, hopefully youll take comfort in knowing youre not alone. But if youre not and have found yourself assuming or disbelieving someones sexuality because of how they dress, do all the queer femmes in the world a favor and knock it off. </p>

<h1>  I want to learn more about femme identity. How can I do that?  </h1>

<p>Start by giving the femmes interviewed in this article a follow. While youre hitting up the search bar, if your femme-identity takes joy in makeup, Ryan recommends giving some drag queens a follow. </p>

<p>Werder used to host a podcast called Femme, Collectively that is still available wherever you get your podcasts. They also recently conducted an interview about the word with certified sex educator   on IGTV thats  .</p>

<ul><li> <a itemtype="link" id="f2302af1-7189-3002-ad22-175d227e338c" itemscope="itemscope"> <meta content="https://www.amazon.com/Persistent-Desire-Femme-Butch-Reader/dp/1555831907" itemprop="url"/> The Persistent Desire: A Femme Butch Reader </a>  edited by Joan Nestle  </li><li> <a itemtype="link" id="e9bd3cd7-be91-3552-a268-7318f9f6b1eb" itemscope="itemscope"> <meta content="https://www.amazon.com/Persistence-All-Ways-Butch-Femme/dp/1551523973/ref=pd_lpo_14_t_1/144-8869101-9952067?_encoding=UTF8&amp;pd_rd_i=1551523973&amp;pd_rd_r=06884a01-d5a6-4729-adbc-45693e4af1bd&amp;pd_rd_w=WRJqj&amp;pd_rd_wg=UXU9t&amp;pf_rd_p=7b36d496-f366-4631-94d3-61b87b52511b&amp;pf_rd_r=5H9RQ0R1NW8T2S9PW97C&amp;psc=1&amp;refRID=5H9RQ0R1NW8T2S9PW97C" itemprop="url"/> Persistence: All Ways Butch and Femme </a>  by Ivan Coyote and Zena Sharman  </li><li> <a itemtype="link" id="b1f7ae3d-6198-3012-a554-50132d5bce59" itemscope="itemscope"> <meta content="https://www.amazon.com/Butch-Femme-Inside-Lesbian-Studies/dp/030433958X" itemprop="url"/> Butch/Femme: Inside Lesbian Gender </a>  by Sally Munt and Cherry Smyth </li></ul>

<p>Maroon adds: No research on femme would be complete without a study of ballroom culture of the 1980s and couture culture. For this, <a href="https://www.amazon.com/Paris-Burning-Jennie-Livingston/dp/B007L739EE" id="94da99dc-24a1-3491-a50d-22b7cfa70f5d">  Paris Is Burning </a> and the series <a href="https://www.amazon.com/Pose-Season-1/dp/B07D4RLKRD" id="48dcff79-21f8-3e31-ad45-007c25b12d21">  Pose </a> are best, both of which are currently available on Amazon Prime.</p>

Sure, youve seen femme embroidered in swirly letters on midriff-bearing crops. Maybe youve even rocked one yourself! But did you know femme implies queer femme? And that femme has a rich history in the LGBTQ+ community? Ill fill you in.

Being A 'Queer Femme' Is About More Than Just The Way You Dress

<h1>  Soooo, what *does* it mean to be non-binary?   </h1>

<p>Non-binary's most basic definition is when a person's gender identity doesn't fit neatly in the male-female gender binary, or when a person doesn't subscribe to the gender binary at all, says  , PhD, a sex educator and researcher based in Atlanta, Georgia. </p>

<p>\"There are many shades of gender, certainly more than two options.\"</p>

<p>That said, non-binary might mean something different to different people. So, its important to ask those who identify as non-binary what it means to them, she says. </p>

<p>Non-binary babe  , host of the podcast   says: To me, non-binary means being free of gender stereotypes, free from expected gender presentation, and free from gender roles. For non-binary print presser and archivist, Emily Snow Gross: Non-binary is an emancipatory signal that Im not comfortable with gender as a concept.</p>

<p>Important: If youre going to abbreviate the word, use enby, a.k.a. the pronunciation of "NB," but not the letters NB, which stand for non-Black.</p>

<h1>  To    really    get it, you need to understand the difference between sex and gender.  </h1>

<p>Sex refers to someones external bits, chromosomes, and hormones, explains  , a non-binary licensed clinical counselor and gender and sex therapist based in Chicago. (In fact, gender reveal parties would more accurately be called sex reveal parties, just saying.) </p>

<p>Unrelated to your endocrine system or whats between your legs, gender identity is the internal sense of what your gender is, says McDaniel, noting that gender is not a binary. "There are many shades of gender, certainly more than two options."</p>

<p>When someones gender identity correlates with their assigned sex at birthfor instance, someone assigned female at birth (AFAB) who identifies as a womanthey are cisgender. When someones sex and gender identity do not correlatefor instance, an AFAB person who identifies as a manthey are transgender. And when someone rejects the idea of gender altogether? Or does not subscribe to the gender binary? They are non-binary, says Dr. Jenkins. (FYI: Some non-binary folks identify as transgender, and some transgender folks identify as non-binary.)</p>

<p>As sex educator and sex-positivity advocate,  , explains: As a non-binary person, I feel a sense of freedom from the constraints of gender boxes and the idea of gender altogether.</p>

<h1>  What are some common non-binary gender identities?   </h1>

<p>Many others see non-binary as an umbrella term. Some other gender identities include:</p>

<ul><li> Agender </li><li> Genderqueer  </li><li> Genderfluid </li><li> Gender non-conforming </li><li> Pangender </li><li> Gender expansive </li></ul>

<h1>  Is sexual orientation the same as gender identity?   </h1>

<p>Nope. People often mush-up gender identity and sexual orientation, says McDaniel. But theyre not the same. One is an outward projection of who you want to be with and sleep with, and the other is an internal sense of who you are, they say. </p>

<p>And for the record, the label you choose for yourself is up to you, and it shouldnt keep you from dating the people you want to date, McDaniel says. "Someone who once identified as straight might feel like their sexual orientation expands during their time dating a non-binary person.</p>

<h1>  How to be respectful of someones gender identity   </h1>

<p>Want to be an ally for the non-binary peeps in your life? Here are a few ways to get started: </p>

<p><strong> 1. Believe them. </strong>  Let's start with the basics: If someone comes out to you as non-binary, do not question their w-h-y or try to disprove their identity. Take their word for it.</p>

<p><strong> 2. Educate yourself.  </strong> Rather than asking your non-binary pals and acquaintances to be your personal tutors on the matter, Taylor recommends educating yourself on non-binary identity. This list of  , courtesy of the Transgender Teen Survival Guide, is a great start.</p>

<p><strong> 3. Ask  </strong> <strong> all </strong> <strong>  people their pronouns.  </strong> Some (but not all!) non-binary folks use gender-neutral pronouns. Most commonly: they/them/theirs. Others will use she/her/hers or he/him/hirs. To find out what someones pronouns are, ask. </p>

<p>Often, people only ask folks who look androgynous what their pronouns are, says McDaniel. But theres no one look associated with being non-binary, so the best way to be an ally is to ask everyone what their pronouns are.</p>

<p><strong> 4. Add your pronouns to your social media and email signature. </strong>  [This] is a simple yet impactful way to normalize the asking/sharing of pronouns, support and spread awareness around non-binary identities and gender-neutral pronouns, and signal that youre an ally, says Kala.</p>

<p><strong> 5. Dont be nosy. </strong>  You wouldnt ask a cisgender person who they have sex with or what their genitals are like, says Taylor. You shouldnt ask a non-binary person those thing either.</p>

<p><strong> 6. Respect their name.  </strong> Some transgender and non-binary folks choose a new name to affirm their gender identity. Use this name! As Taylor says: If you can call Madonna, Madonna (which isnt her given name), you can call a non-binary and trans person the name they choose. FYI: Not doing so is called 'deadnaming.' </p>

<p><strong> 7. Dont expect a medal for respecting someones gender.  </strong> When someone respects my pronouns, theyll often look to me for acknowledgment or kudos that they did good, says Gross. And while Im grateful they used my pronouns, I shouldnt be expected to congratulate someone for respecting me.</p>

What Does It Mean To Identify As Non-Binary?

With Jonathan Van Ness, Indya Moore, and Sam Smith all coming out as non-binary within the last year, odds are youve hit up your search bar with queries like non-binary meaning or what does non-binary mean? And maybe you're wondering about your own gender identity.

<p>The circuit entails planting your palms on the unstable ball and moving through a series of pushups, knee-taps, and leg-raises. Complete five sets of the following sequence, resting one minute between rounds. </p>

<ul><li> 1 Knee-to-ball tap per side  </li><li> 1 Leg lift per side </li><li> 5 Pushups </li></ul>

<p>If youve ever tried holding a plank on an exercise ball, you know how hard your shoulders and core have to work to keep you stable. Adding in the leg movement makes them work even harder. Each time you lift a foot, engage your core to prevent your hips shifting from side-to-side.</p>

<p>For the pushups, focus on actively squeezing your chest to keep the ball stable. Pause for a moment, then keep press hard as you straighten out your arms to return to start. </p>

<p>Once youve mastered this sequence, Sklar has a harder, higher-skill variation you can try. For this, rather than completing the leg moves and then doing pushups, Sklar works the chest move into the entire workout. </p>

<ul><li> Pushup </li><li> Knee-to-ball tap, right </li><li> Push-up  </li><li> Knee-to-ball tap, left </li><li> Leg lift, right </li><li> Push-up  </li><li> Leg lift, right </li><li> 5 Pushup burnout </li></ul>

<p>As you might imagine, your chest and triceps will tire out even more quickly this time around. But thats no excuse for losing your stability. With every rep, work through this squeeze checklist: core, shoulders, glutes, shoulders, quads. </p>

<p>If at any point you lose tension throughout your body, take a break before continuing. Going slack wont get you the strength gains youre after. </p>

Build Strength With This Exercise Ball Workout

Sculpting your core, shoulders, chest, triceps, and glutes all in the same workout requires a ton of equipment, right? Wrong. All you need for this full-body sequence from trainer   is an exercise ball.

Build Balance and Strength With This Exercise Ball Workout

<p>Trainer <a href="https://www.instagram.com/paulsklarxfit/?utm_source=ig_embed" id="d74a2eaf-0d8c-38f5-aa72-26807c6091b7">  Paul Sklar, C.S.C.S </a> , for instance, recently posted a quarantine-friendly core crusher on Instagram. All you need for the move? Two water bottles, soup cans, or any other cylindrical implement you can hold in your hand.</p>

<p>A variation on classic boxing punch rotation training, for this exercise youll grip one makeshift weight in each hand, palm facing down. Take an athletic stance with feet just outside hips-width. Squeeze your glutes, squats, and coree to create tension throughout your body. </p>

<p>Position your hands in front of your chest at shoulder height in guard position. Then keeping feet planted, rotate your torso and punch with one arm out at shoulder-height. Bring it back to the guard position before rotating in the other direction and punching with the opposite arm. </p>

<p>Ramp up the speed, just as Sklar does in the video, and use your obliques to create power. Don't swivel your hips to rotate. Crank out 20 total reps. </p>

<p>Without dropping your arms at your sides, you'll move into another 20 reps. But this time, you'll punch to eye-height. Varying the height allows you to target your traps and shoulders at a slightly different range of motion. </p>

<p>Repeat 20 reps at each position twice before dropping your arms. </p>

<p>Rest 30 seconds, and complete 9 more sets. Keep the intensity for each round, or you won't get as much out of this workout. Remember, especially when you're training with makeshift implements, making progress is all about effort.</p>

Crush Your Core With a Set of Water Bottles

Pre-coronavirus pandemic, your workouts might have featured high-end equipment and machines. Or maybe you're more old school, opting for well-worn barbells and rusty plates that have had their share of clanging and banging. However you trained then, the social-distancing and self-isolation in effect today means getting a solid sweat on requires a little ingenuity.

All You Need For This Standing Core Crusher Is 2 Water Bottles

<p>The Ware Square combines a high plank hold, pushups, and a kettlebell drag drill. The kettlebell drag is essentially a cross between the plank pull-through and plank toe touch, which challenge your core, chest, and shoulders. The best part of the exercise: you don't need a kettlebell to do it. You can use dumbbells, tooor if you're working out at home, anything at all that you have on hand that you can drag across the floor. </p>

<p>The goal, says Ware, is to drag the weight in multiple directions [...] not always in a logical [order]. </p>

<p>Just as he does in the video demoing the movement, youll pull the weight up, down, left, right all while staying in your square (or lane). </p>

<p>Here's how to do it. Start in a <a href="https://www.menshealth.com/fitness/a25628831/plank-exercise/" id="285b4dcc-bbcb-38ab-ad6a-0c4d551a0995">  high plank position </a> , with your abs tight and glutes squeezed. Place the weight next to your hand. Crank out a pushup.</p>

<p>Next, lift the hand closest to the weight, grab the handle (or however it's easiest to hold), and pull the weight toward one of your feet. Do your best to hold your posture, keeping your knees locked out and your glutes squeezed. </p>

<p>Release the handle, replant your hand so your wrist is stacked underneath your shoulder. Crank out another pushup. Next, with the opposite hand reach back and tug the bell back towards your hands. Continue alternating between pushups and drags for one minute. </p>

<p>Anyone whos done a simple high plank with proper positioning knows how taxing the pose can be. When you add a strength move in, as is the case of the Ware Square, your body has to work extra hard to stay stableso the key during the drag is to keep your core engaged throughout. </p>

<p>That said, it's important to note that you might be limited in your movements by hamstring mobility. Bend your knees as needed, and dont worry too much about bringing the weight all the way down to your toes.</p>

Try This Core Workout With Any Type of Weight

Stay in your lane is common idiom at work and on the track. And for former NFL star   its the guiding principle behind his go-to activation exercise: the Ware Square.

You Can Use Any Type of Weight for This Killer Core Workout

<p>Wares workout is simple: complete 10 reps of six different push exercises back-to-back for 60 total reps.</p>

<ul><li> 10 pushups </li><li> 10 plate step ups </li><li> 10 pushups on the plate </li><li> 10 lateral tap downs </li><li> 10 lateral power ups </li><li> 10 pushups  </li></ul>

<p>For the pushups and plate pushups, start with in a high plank position either on the ground or plate. Focus on engaging your core and squeezing your glutes and shoulder blades together to create tension throughout your body. Grip the floor with your fingers, keep your elbows in, and lower your body to the ground without touching it with your chest. Exhale, and without losing tightness in your core or lower back, press yourself back to start. <a href="https://www.menshealth.com/fitness/a26752486/perfect-push-up/" id="3f6ce251-189c-391e-aea3-58760ccc5ed1">  Check out this guide </a> for more form cues.</p>

<p>For the plate step ups and plate taps downs, your hips are going to want to dip every time you step a hand forward or sideways. Dont let them. Lock in your core and draw your ribcage in to keep your body from tipping from one side to the other as you step. </p>

<p>The lateral power ups, the toughest movement in the challenge, put a lot of stress on your wrists. So if youve got weak wrists, we recommend subbing these out with an extra ten reps of lateral tap downs. For this movement, continue to focus on keeping your core braced even during the split second when youre airborne. When you jump your hands back in, always place your palms on the plate so that your wrists are directly under your shoulders. </p>

<p>Ware is able to complete all 60 reps unbroken, in under 90 seconds. Are you while maintaining good form? Give it a try. </p>

Try This Intense Pushup Challenge Anywhere

The classics are effectivethats why theyre classics. Try your hand (er, chest) at former NFL star  s straightforward but spicy finisher at the end of your next upper body workout day to prove it. Don't have a ton of gear to work with and want to try it out at home? Not a problem. You can use the routine as a standalone chest blaster, too. All you need is a plate, or a similarly stable raised surface.

<p>Youll need a medium weight kettlebell for this complex.</p>

<ul><li> Kettlebell Tricep Pushups: 3 Reps </li><li> Kneeling Kettlebell Bicep Curls: 3 Reps </li><li> Kneeling Kettlebell Around The World: 1 per side </li></ul>

<p>By incorporating a kettlebell and taking a tall kneeling position for the curls and around the worlds, Leija and Eden's flow will smash your core, chest, biceps, and triceps with just three to six minutes of work. </p>

<p>Cycle through the complex as many times as you can in 30 to 60 seconds. Rest as [much as] needed to maintain quality reps, Leija instructs in Instagram post caption. Then, repeat for 6 total sets. </p>

<p>To get the most out of the complex, the key is to make your core work big time. During the kettlebell tricep pushup, youll need to keep your core braced as you descend to the bottom of each rep to prevent your hips or lower back from sagging forward. (If you have any issues performing pushups on the kettlebell, swap them out for standard pushups instead.)</p>

<p>During the biceps curls and around the world (a.k.a. <a href="https://www.menshealth.com/fitness/a28701803/kettlebell-halo-exercise/" id="a932ee12-cda1-32dd-ae7c-79a039b8414f">  the kettlebell halo </a> ), you'll have to engage your abs and obliques to stabilize and keep you from swaying as you move the bell. Going from the tall kneeling position also reduces your ability to use your hips to propel or kip the weight into position, as you might be tempted to do while standing, which puts the focus on your biceps during the curl.</p>

<p>Want more workouts from Leija? Check out his <a href="https://www.amazon.com/Mens-Health-Kettlehell-Kettlebell-Workouts/dp/1950099121/ref=sr_1_1?dchild=1&amp;keywords=kettlehell&amp;qid=1583863005&amp;sr=8-1" id="2e6fe0cc-c0b0-31cd-a113-a9617f2b590f">  Men's Health Kettlehell program </a> (now available on our <a href="https://go.onelink.me/TAq2/mharticle" id="2040ac9d-8773-3825-a6db-a9fa7a548767">  All Out Studio app </a> ), which is designed to burn fat and build muscle with just one kettlebell.</p>

This Kettlebell Series Will Pump Your Upper Body

Pushups and biceps curls are mainstays in upper body workout for a reason: they work. But once youve got the movements down pat, you might be ready to give them an upgrade with this upper body kettlebell complex courtesy of kettlebell coach Eric Lieja (a.k.a. <a href="https://www.instagram.com/primal.swoledier/" id="32ab1f1d-0b91-3cf3-a539-e661a494158c">  Primal Swoledier </a> ) and fitness coach .

This 3-Move Kettlebell Complex Will Pump Your Upper Body

<p>[The Swiss ball] also gives you more bang for your buck with the added instability, writes Maryniak in an Instagram post featuring the moves. The instability forces your core to work in overtime to prevent your body from toppling over to the side.</p>

<p>Grab a Swiss ball and give Maryniaks top three exercises for hamstring isolation and core demolition a try: the single-leg hamstring curl, the hamstring curl, and the single leg bridge. </p>

<p>For the single leg hamstring curl, start on your back. Straighten both legs, resting the back of your calves and heels on the ball. Engage your core and position your palms flat on the floor. Then, lift your hips and pelvis off the ground until theres a straight line from heel to head. Draw your right knee in towards your chest so that only your left lower-leg is on the ball. This is your starting position. </p>

<p>Next, bend the knee of your working leg, and use your hamstring to pull the ball in towards your rear. You should feel this in your left hammy and glute. Keeping a neutral spine, control the ball back to start by straightening your leg. Thats one rep. Do as many reps as desiredwe recommend 8 to 12before switching legs. </p>

<p>The goal here is to move with the same control as Maryniak. Squeezing your glutes, keeping your eyes on a fixed point, and midline engaged can help. Because its a full body exercise, you may tucker out more quickly than expected. Only do as many reps as you can without sinking into your lower back. If single-leg is too much for you, build-up strength with the double leg hamstring curl before graduating to the single-leg iteration. </p>

<p>The setup for the double-leg hamstring curl is similar. But instead of lifting one leg into the air, youll keep both heels on the ball. Then, with both feet flexed and knees bent, use both hamstrings to draw the ball in towards your body. </p>

<p>Next up: the single-leg glute bridge. This move allows you to strengthen your glutes while hulking your hamstrings. Begin on your back, with your left leg in the air, just as Maryniaks is in the video. With your right knee bent at a 90-degree angle, place your right heel on the ball. Tighten your core, making sure to avoid arching your back. Raise your torso only as high as you can by squeezing your glutes. Slowly lower back down to start position. Thats one rep. Repeat for target number of reps before switching lead legs. </p>

3 Hamstring Exercises Using an Exercise Ball

The hamstrings are important muscles to train, but it can be tough to work the mighty muscle group without taxing your back doing moves like <a href="https://www.menshealth.com/fitness/a28275441/romanian-deadlift/" id="0e6783d3-1e4b-3de1-add8-778cf49574d4">  Romanian deadlifts </a> or <a href="https://www.menshealth.com/fitness/a28636821/good-morning-exercise/" id="c8ec778b-067e-3471-a887-5673f720d811">  good mornings </a> . You can isolate the hammies using machinesbut you'll need to be crea...

3 Exercises to Strengthen Your Hamstrings While Sparing Your Back

<p>Scott demonstrates that one step and five minutes is all you need to in a recent Instagram post, as he writes in the caption, cry some metabolic tears of joy [... and] get your heart rate rocking. </p>

<p>Here are the five movements in the workout:</p>

<ul><li> Step burpees  </li><li> Single leg hop left </li><li> Single leg hop right </li><li> Step drop squats  </li><li> Lateral steps </li></ul>

<p>Perform them back-to-back for one minute each, without any rest in between. The objective: rack up as many total reps as possible. </p>

<p>The step burpees are an explosive movement thatll challenge your body. During the 30 seconds youre going to need to work to maintain proper posture. Keep your core engaged to keep your lower back and hips from sagging as you drop into a pushup. </p>

<p>The single leg hops will challenge your balance under fatigue. The objective here is to move in a straight line forward and backand not to wiggle all over the place when you get tired. Bracing your core and keeping a slight bend in your knee can help. So can sticking a piece of tape (or a chalk mark) on the box and another on the ground so you have a place to aim. </p>

<p>For the step drop squat, the priority is to maintain upright posture as you drop your ass to grass (er, step). Each time you lower into a squat, tighten your abs and focus on a point straight ahead. So, while Scott taps his fingertips on the step every rep, you should only do that if you can do so without looking like the Humpback of Notre Dame. </p>

<p>Finish this burner by working a new plane of motion, and strengthening your hip abductors and adductors as you do. During the lateral hops, protect your knee and ankle joints by keeping a slight knee from start-to-stop just as Scott does in the video. And resist the urge to twist your body side to side as you hop by keeping your hips square and core tense.</p>

This 5-Minute Workout Will Push You to Your Limits

Let's play a game: Youve got five minutes to get in a sweat, and you can only use one (one!) piece of equipment. You might choose a treadmill for intervals, a barbell for CrossFit workout Grace or Isabel, or jump rope to spike your heart rate with dubs. But a step? Not a chance. Well, thats what trainer   would use.

This 5-Minute AMRAP Workout Will Get Your Heart Pumping

<p>The next time you're short on time, grab a medium-weight kettlebell, set a timer, and prepare to, as Leija says, get [your] full body torched with this three-movement, 20 minute AMRAP routine. </p>

<p>Ideally, youll move right from one movement to the next, completing as many rounds of the below circuit as possible before the time runs out. But for all three movements, the goal is to keep your form as tight and controlled as Leija. If the countdown is too distracting, take the clock out of the equation and instead complete three to five rounds total, resting as needed. </p>

<p>Youll start this four-part kettlebell flow with your feet hips-width apart, with the weight on the ground between your feet. Lift the kettlebell with a single-arm deadlift. As soon as you return the weight to the floor, move into a single arm bent-over row. </p>

<p>Next, clean the weight up alongside your body into the  . As your raise the kettlebell to your chest, step the leg on the same side as the bell backwards in a reverse lunge. Keeping your elbow screwed to your ribcage, brace your core to maintain your position and step forward. Return the weight to the ground, then repeat on the other side. Complete for 3 to 5 reps per side. </p>

<p>Set the kettlebell aside and get into a pushup position. Before you descend towards the floor, <a href="https://www.menshealth.com/fitness/a26752486/perfect-push-up/" id="acd290f3-869e-3e23-a3e7-8ee5dfaef721">  check your form </a> engaged core and glutes, straight spine, neutral neck.</p>

<p>The goal here is to move at the same tempo and control as Leija, so don't just smack your chest to the deck and rush through the reps. You'll increases time under tension and will ultimately lead to greater chest and core gains. Lower on a count of two, and ascend on a count of two. Complete 10 total reps. </p>

<p>In the last and most challenge sequence, youll combine two movements into a single flow. Begin in a bent-legged downward dog positionget on all fours, lift your knees up an inch, and straighten your arms, drawing your shoulder blades together.</p>

<p>Shift your weight into your palms as you jump both feet forward to the outside of your hands, throwing your arms up overhead before your feet land. Immediately explode upward, descending into a squat to land before standing straight up. Thats one rep. Rest as long as you need to complete another rep with the same intensity. Complete 3 to 5 reps total. </p>

Try This 3-Move, Full-Body Kettlebell Workout

<p>If your shoulders aren't in the best shape, skip the first part of the exercise. Break it into two more distinct movements; begin in a high-plank position and practice explosively jumping your feet up to your hands. Then, jump straight up to finish the move.</p>

<p>Want more kettlebell workouts from Leija? Check out his <a href="https://order.hearstproducts.com/subscribe/hstproducts/255260" id="d6dded1b-79e8-36b4-a239-f19e0ae096e4">  Men's Health Kettlehell program </a> (now available on our <a href="https://go.onelink.me/TAq2/mharticle" id="2040ac9d-8773-3825-a6db-a9fa7a548767">  All Out Studio app </a> ), which is designed to burn fat and build muscle with just one kettlebell.</p>

You dont need to log two-plus hours at the gym to get a full body workout. This routine, which trainer (a.k.a. <a href="https://www.instagram.com/primal.swoledier/" id="32ab1f1d-0b91-3cf3-a539-e661a494158c">  Primal Swoledier </a> ) recently shared, demonstrates that all you need is 20 minutes.

Challenge Your Whole Body With This Kettlebell Series

<p>The workout requires you to complete 10 total reps of each kettlebell movement back-to-back for 4 total rounds, keeping rest to a minimum. [This] wicked kettlebell superset will have your core on fire, he writes (with the help of emojis) in the accompanying caption. </p>

<p>For the push press, youll clean both bells up into a  , and take an athletic stance with your feet under your hips. Keeping one of the bells in the front rack position, youll press the other bell straight overhead. As you lower the bell back into the front rack, bend your knees slightly to help absorb the weight. Thats one rep. Switch sides and complete five reps per side. </p>

<p>Your focus throughout the movement is to keep your body in a vertical line. That means your ribs arent flaring towards the ceiling, and your lower-back isnt rounding when you press the weight overhead. Keeping a tight core and squeezing your glutes can help. But because youre only pressing one weight overhead at a time, the offset load means your abs and obliques have to work to keep you stable. That might mean the appropriate load for this exercise will be lighter than you usually use during overhead movements. Thats okay. </p>

<p>Youll start the double kettlebell squat the way you started the press: By cleaning the bells into the front rack position. But this time, you'll widen your feet so that theyre in squat stance. Descend as low as you can without dropping your chest or shifting into your toes, then drive off your heels back up to the start. Thats one rep. </p>

<p>Because the weight is front-loaded, the bells are going to pull your body forward as you lower into a squat. Your cores job is to lock-in to help you stay in position just like Bolden does in the video throughout the rep. </p>

<p>Burning after you got the work in? Bolden warned you with all those flame emojis. </p>

Take On a Total-Body Double Kettlebell Workout

If youre only using kettlebells for <a href="https://www.menshealth.com/fitness/a28439541/kettlebell-swing-form/" id="49aff8bb-1a87-3abc-acdf-4874337a4ba0">  swings </a> and , youre sorely missing out on some killer total-body work. These two movements , former Broncos safety and Super Bowl 50 champ, demos in a superset workout: the double kettlebell push press and double kettlebell goblet squat.

This Double Kettlebell Workout Will Scorch Your Shoulders and Legs

<p>[The] 3 moves get those pecs popping [and make] light loads go a long way, Scott writes in a caption of a video showing off the movements. Select a set of light dumbbells you can handle for 20 to 30 dumbbell flys, grab a stopwatch, then work those chest and tris. </p>

<p>Heres how it works. Youll perform each of the three movementsdumbbell flys, dumbbell chest press, dumbbell elevated push-upsfor one minute, resting one minute between movements. The goal is to complete 2 to 3 total cycles, says Scott. </p>

<p>Your focus during both the chest flys and press should be to move with the same amount of precision and control as Scott. That means your main cue should be to squeeze. A tight core will give you the stability you need to move the weight, then squeezing with your pecs at the top of both exercises will be a key to stimulating muscle growth. Take more form tips from <a href="https://www.menshealth.com/fitness/a27046429/chest-fly/" id="001ad0f1-c40f-3b49-a450-4d0464fedd8b">  this guide to chest flys </a> .</p>

<p>Next up is the elevated dumbbell pushups. Set up for this move by flipping both weights onto their head, and position them directly under your shoulders. Balance one palm on each head, then lower until your shoulder grazes the weight. To own this movement squeeze your glutes and abdominals the entire time to keep your hips from sagging and putting under strain on your shoulders and lower back. </p>

<p>The smaller and lighter the weights you use here, the harder it will be to execute the move without toppling over. Scott used 50s throughout the entire circuit, including this move. So, even if you went lighter for the previous two movements, dont hesitate to go bigger here. </p>

<p>Another option, which is what most people should ultimately choose to do: stick to standard pushups. You won't have to worry about your balance, and you'll keep your movement to a safer range of motion.</p>

Chisel Your Chest With This 3-Move Series

Do you want to up the ante on chest day without stacking more weight plates on the bar? Believe it or not, that's possible. This three-movement dumbbell workout from trainer   proves it.

This 3-Move Dumbbell Workout Will Chisel Your Chest

<p>The workout, as Maryniak explains in the caption of the routine he posted on Instagram, requires you to take on three machines in a descending rep scheme. Youll tally up 50 calories on the assault bike, 50 calories on the SkiErg, and then 50 calories on the rower. Then [youll] do 40 calories on each. Then 30. Then 20. Then 10, he explains. </p>

<p>If this sounds like an excessive amount of switching between machines, consider this: By moving from one to the next, youre able to avoid burning out as quickly on one movement like you might if you spent the entire workout doing one move. That means fatigue will be less likely to keep you from challenging your lungs and ticker. </p>

<p>Just when your quads and chest start to fatigue on the bike, for instance, you get to switch to the   where youll use your upper body to pull your way to the calorie marker. Then, as your upper body starts to fatigue from all that yanking, you get to take a seat and get pulling on the more leg-dominant rower. </p>

<p>The goal here, according to Maryniak, is to rest as little as possible throughout [...] and keep the same pace on every set. So when the clock starts, dont go out guns blazing if you won't be able to stay hot by the time the rower rolls around. If you have extra energy for the rounds of 20 and 10, thats when you can push the pace to take it home. </p>

<p>Ready? Put on your pump up playlist, take a few deep breaths, and remember steady can be fast, too. </p>

You dont have to hop on the dreadmill to get in <a href="https://www.menshealth.com/fitness/a26717114/cardio-workout-no-running/" id="b07810aa-dfb9-3355-a4d3-72c5c10edd9c">  a solid cardio session </a> . That much is clear to anyone who takes on this zero running required workout from trainer <a href="https://www.instagram.com/jtm_fit/" id="5dc60a22-0934-3f9e-abf6-9e8036673d82">  Jay T. Maryniak </a> .

This 3-Machine Cardio Ladder Will Challenge You Without Running a Step

<p>This juicy three movement workout that celebrity trainer   recently highlighted on Instagram, for example, uses the barbell for front squats, then mixes things up with dumbbell deadlifts and bodyweight Bulgarian split squats. Give it a try the next time you feel like you've spent your whole leg day stuck in one place. </p>

<p>For the front squat, youll notice that Saladino takes a cross-arm or bodybuilder position rather than gripping the bar with his hands in a clean position. This is a great option for folks with limited wrist and shoulder mobility. Just know that it may not feel as stableespecially for folks who struggle to keep their chests upright on the descent. So if this grip is new to you, load up slowly. For more tips on how to pick your grip, <a href="https://www.menshealth.com/fitness/a27343317/front-squat-form/" id="df2272fe-6d2d-3982-a11f-34b13700f285">  check out this guide </a> . Try 3 sets of 6 to 8 reps.</p>

<p>Next up is a posterior chain crusher: the dumbbell <a href="https://www.menshealth.com/fitness/a28275441/romanian-deadlift/" id="491f5b66-0e27-3627-acad-8dded1ba4bd4">  Romanian deadlift </a> . With dumbbells in hand, feet shoulder-width apart and a slight bend in the knee, hinge at your hips to push your butt back. Lower your torso down, keeping the weights close to your legs until your mid-calf or until you feel a stretch in your hamstringswhichever comes first. Take a note from Saladino and keep a neutral neck position, focusing on a spot on the ground. Then, explode back to the starting position, squeezing your glutes at the top of the rep. Go for 3 sets of 8 to 10 reps.</p>

<p>Finish up the circuit with an unweighted (though still challenging) <a href="https://www.menshealth.com/fitness/a28351443/bulgarian-split-squat-form/" id="4f6103e3-41f8-37fd-aa55-675e836ba2c5">  Bulgarian split squat </a> . This unilateral exercise will strengthen your entire lower body, including your quads, glutes, and hamstrings. And just like other unilateral moves, you'll be honing your mobility and athleticism, too.</p>

Try These 3 Moves for a Killer Leg Day Blast

<p>Set up a box or bench thats knee height or lower. Get into a front lunge position with a vertical front shin, with your rear foot elevated behind you. Brace your core, and keeping hips square to your body, bend your front leg. Descend until your thigh is parallel with the ground. Press through your front foot to return to standing. Finish up with 3 sets of 15 reps per leg.</p>

<p>Want to try out more exercises and workouts from Saladino? Check out his <a href="https://order.hearstproducts.com/subscribe/hstproducts/254249?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a30781022&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="927e9f19-36fb-3f33-aaf4-45804efb0076">  Men's Health Superhero Shred program </a> , which is designed with the same principles he uses to get his star clients in shape. You can also find Saladino's program, alongside a ton of other fitness content, on our new <a href="https://go.onelink.me/TAq2/mharticle" id="778286ab-eab2-35da-a430-999299a3e1bc">  All Out Studio streaming app </a> .</p>

Squats and deadlifts are the meat and potatoes of a good lower body training day. Whenever you can combine the movements in one routine, you'll have a winnerespecially if you think outside the box and don't just spend your entire session in the rack with a barbell.

<p>Youll hit some hamstrings to start things off, then [focus] on the quads and glutes, the trainer explains in an Instagram caption describing the routine. Its really solid workout that can be done in under an hour. </p>

<p>Even if you're rushing to finish, make sure to follow Maryniak's guidance and get the full rest periods between each set. Your goal should be quality reps, not getting out of the gym.</p>

<p>Ready to get that gravy? Youll start with 3 sets of 10 reps of the barbell sumo good mornings. At the start of each rep, aggressively grip the bar to keep it off your neck and brace your core before pushing your butt back to hinge at your hips. This will help keep your lats activated, back flat, and spine in healthy position (always a good thing). Double check your form <a href="https://www.menshealth.com/fitness/a28636821/good-morning-exercise/" id="a4cf7c31-22b3-3ac2-a45b-0fa4d98bfd66">  using this guide </a> .</p>

<p>Now that your hamstrings are pumped, its time to bring your quads and glutes into the equation with 4 sets of 6 reps of barbell box squats. Maryniak sits to a platform that allows him to sit parallel mobility permitting, you should aim for the same. Just as importantly, aim to maintain vertical shin throughout each rep. </p>

<p>Your goal during this move isnt simply to tap your butt on the box, but to fully sit your ass down. Notice how slowly Maryniak takes his descent. Do the same. Land on the box with control, without rocking backwards, pause for a count, then power through the floor to stand back up. Double check your form with <a href="https://www.menshealth.com/fitness/a27409164/box-squats/" id="b11ab4bd-96d4-3859-ab4c-8b697de66159">  our guide </a> .</p>

<p>Next up, Maryniak completes a tricky little circuit of heel elevated, narrow squats. Rather than loading the movement with a backed rack barbell, we'd recommend either holding a dumbbell at your chest and doing goblet squats, or using only your bodyweight. Either way, lower into the squat as far as you can go without rounding your back. The narrow stance requires much more ankle, hip, and knee flexion than regular-stance squats, so imperfect mobility in any of those three joints can cause the lumbar spine to compensate. Meaning, your chest rounds forward and undo pressure is put on your lower back. Don't do that.</p>

<p>Finish up the workout with 5 minutes of non-stop <a href="https://www.menshealth.com/fitness/a28195034/lunges-exercise/" id="d8dd788c-fc95-3c6f-a384-6856100d54b4">  walking lunges </a> . Toss on a weighted vest if youve got one Maryniak is wearing a 50-pounder.</p>

This Leg Day Workout Smashes Your Lower Body

Leg day shouldnt leave you feeling like a vegetarian on Thanksgiving: all appetizers, no main course. Instead of mashing together a random assortment of leg exercises, try this full leg workout from trainer  . The only turkey legs will be yours.

<p>This is done on a day when I need to take off but still want to keep moving, he writes in the Instagram caption of the video. [This] is what allow[s] my body to keep feeling great. </p>

<p>Here are the six movements Saladino does during active recovery day: </p>

<ul><li> Mobility Flow - 5 reps per side </li><li> Bear Crawl - 5 steps up, 5 steps back </li><li> Lateral Bear Crawl - 5 steps to the right, 5 steps to the left </li><li> Ball Slam - 5 reps </li><li> Kettlebell Overhead Carry - 20 yards per arm </li><li> One-Legged Hop - 5 reps right leg, 5 reps left leg </li></ul>

Body beat up from a hard week spent getting after your training goals? Promote recovery by keeping up your momentum on the down-low with this <a href="https://www.menshealth.com/fitness/a26827583/active-recovery/" id="e06a7de3-7230-3ea0-abc0-4e9c619f7893">  active recovery </a> workout courtesy of superhero trainer .

Gabrielle Kassel

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