How to Incorporate Sliders Into Your Program

The slide board is another excellent way to add variation to a training program. But why would you want to throw on a pair of bootys while your at the gym, isn’t squatting, deadlifting and benching enough? Yes these are foundational exercises, but below I will outline why, how and when to incorporate the slide board into your training programs.

Why it Works

(the boring science part, if you’re not interested scroll down to the videos)

The slide board reduces the frictional forces produced into the ground, which increases the difficulty of the exercise. Think about friction in a sense that when you walk on ice, your frictional forces are decreased which means to avoid slipping, you need to increase your normal force or what most people do, change their posture (take small steps and don’t heal strike). With the slide board, you can not change your posture, which means you need to apply more force into the ground to achieve the desired result. Now the slide board is not like unbalanced surface training, the ground reaction force is not absorbed into anything. Which means there will be no loss in power output if you start using the slide board.

What if I don’t Have a Slideboard?

No worries there are commercial items available called valslides, which work for all the below variations. Another (cheaper) option would be to pick up some furniture movers. The best part apart about these is that you can throw them in your gym bag.

What Exercises are There to Do?

DB Slider Reverse Lunges

Slider reverse lunges really challenge the eccentric component of the lunge, compared to a regular reverse lunge. The reverse lunge can be done with body weight at first, then progress to dumbbells, then more challenging options such as (safety squat bar, GCB and barbell)

Plate Loaded Slider Lateral Lunges

If you do not have adequate adductor length and strength, this variation is great because there is no way to cheat the exercise. The plate helps you hinge your hips back more as it provides a counterbalance as you slide out into the lunge.

Slider Hamstring Curls

The leg curl is an excellent knee friendly posterior chain exercise. Start with just body weight first, and then progress to plates under the feet or single leg variations. The hamstrings act in knee flexion and hip extension, which is what makes this version more effective depending on your goal.

Band Around Wrists Slider Pushups

Pushups are a staple for the baseball players because it is a closed chain pushing movement, which is a lot more shoulder friendly then your typical bench press. In this variation, the band around the wrists helps to engage the scapular stabilizers. Try to avoid the scapulas excessively pinching together as you drop down into the pushup.

Body Saws

The body saw is one of my favorite core exercises. It is an advanced anti-extension exercise to progress to from planks and rollouts. Make sure when performing this exercise, the client or athlete does not slip into lumbar extension. Try to stay as neutral as possible within the range of motion you can handle.

Slider Pushup with Shoulder Flexion

The slider pushup with shoulder flexion is one of the most challenging pushup variations. It’s a really one of those bang for your buck exercises for more advanced clients who can crush regular pushups!

How to Implement

The sideboard variations are endless; these are just a few I wanted to highlight. These movements are advanced so approach them with caution if you have never used the sliders or a sideboard before.

  • Most lunging variations can stay around 3-4 sets of about 4-6 repetitions per leg.
  • The pushups and body saws can be programmed for 3-4 sets of about 6-8 repetitions.
  • These movements can be used as supplemental lifts in your program after your squats, deadlifts and bench press.

Try incorporating some of these movements into your next program and let me know how they are!

Category:

Athletic Training

15 ‘Next Level’ Push-Up Variations

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Photo: Thinkstock

The Push-Up is an important exercise because it targets multiple muscle groups and has tons of variations. Yet many athletes overlook this essential exercise, partly because they can do classic Push-Ups with their eyes closed and don’t consider them a sign of great strength. However, adding variations with weights, resistance bands and medicine balls can create more of a challenge. You can also tailor your Push-Up variation to suit the needs of your sport.

Here are 15 Push-Up variations that are sure to make you look at the exercise in a new way.

RELATED: 10 Powerful Push-Up Variations

1. Weighted Plate Push-Ups

These are performed like the classic version, but the weighted plate on your back adds extra resistance, requiring your muscles to work harder. After you perform Weighted Plate Push-Ups, bodyweight Push-Ups will feel much easier.

RELATED: New Research Discovers the Best Core Exercise

How To Perform:

  • Get in a standard push-up position with your hands shoulder-width apart, elbows tucked in to your body, feet together, core tight and back straight.
  • Have a partner put a weighted plate on top of your scapula bones.
  • Perform a basic Push-Up, making sure to contract your scapula to keep the plate steady.

Sets/Reps: 3×20

2. Resistance Band Push-Ups

This variation has benefits similar to Weighted Plate Push-Ups, because they increase the resistance and require more muscle activation. Using a resistance band places your muscles under tension throughout the entire movement, even during the relaxation phase (when you are lowering yourself).

WATCH: Paul Rabil Performs Chain Push-Ups

How To Perform:

  • Grab a resistance band handle with each hand and position the body of the band behind your back.
  • Get into a standard push-up position with the palms of your hands on top of the handle placed on the floor.
  • Perform a Push-Up.

Sets/Reps: 3×25

3. Diamond Push-Ups

These are great if you want to target your triceps more than your chest muscles. Similar to a Close Grip Bench Press, place your hands close together in the shape of a diamond, forcing your triceps to become the prime mover during the movement.

How To Perform:

  • Get into standard push-up position, but place your hands flat on the ground together to form a diamond.
  • Perform a Push-Up, making sure not to separate your hands.

Sets/Reps: 3×15

4. Fingertip Push-Ups

These build strength in your fingers and hands—essential for sports where strong grips are needed, such as basketball, football and baseball.

How To Perform:

  • Get into a standard push-up position but hold your body up on your fingertips instead of the palms of your hands.
  • Perform a Push-Up.

Sets/Reps: 3×10

5. Decline BOSU Ball Push-Ups

This variation requires balance, meaning more stabilizer muscles must activate. Elevating your feet ups the difficulty by decreasing your leverage and increasing intensity. This is a great exercise for baseball players, because it builds strength and stability in the shoulders.

How To Perform:

  • Get into a standard push-up position with your feet elevated on a bench or plyometric box.
  • Place the BOSU ball flat side up on the floor in front of you and grasp the sides of the BOSU ball.
  • Perform a Push-Up, touching your chest to the BOSU ball.

Sets/Reps: 3×25

6. Physioball Leg Elevated Push-Ups

These work both stability and strength by requiring balance, similar to Decline BOSU Ball Push-Ups. The difference is that your legs have to balance rather than your arms. Performing this Push-Up on the stability ball is also more challenging because it has no flat surface. This variation is ideal for soccer and hockey players. The instability causes your hip muscles to activate as well.

How To Perform:

  • Get into a standard push-up position with the top part of your feet elevated on a stability ball.
  • Perform a Push-Up, making sure not to let the ball move to the side.

Sets/Reps: 3×25

7. Neutral-Grip Dumbbell Push-Ups with Row

This is a two-in-one exercise that incorporates a pushing exercise and a pulling exercise for maximum benefit.

How To Perform:

  • Get into a standard push-up position with your hands in a neutral grip on dumbbells and your feet shoulder-width apart for balance.
  • Perform a Push-Up followed by a Single-Arm Row, making sure not to rotate your body.
  • Repeat with the opposite arm.

Sets/Reps: 3×30 (15 repetitions each arm)

8. Alternating Shoulder Tap Push-Ups

These test your endurance and coordination by forcing you to hold the push-up position with one arm while moving the other.

How To Perform:

  • Get into a standard push-up position.
  • Perform a Push-Up.
  • As soon as you come up, tap your left shoulder with your right hand while holding yourself up with your left hand.
  • Perform another Push-Up and repeat the movement with your other hand. That is one repetition.

Sets/Reps: 3×20

9. Alternating Medicine Ball Push-Ups

This exercise builds explosive strength and develops each arm equally by reducing the tendency to use your dominant arm to compensate for your non-dominant arm.

RELATED: Basketball Strength Training for Beginners

How To Perform:

  • Get into a standard push-up position with a medicine ball under one hand.
  • Perform a Push-Up, then shift your body to the other side of the ball, switching arms.
  • Immediately perform another Push-Up and repeat.

Sets/Reps: 3×30 (15 with each arm on medicine ball)

10. Slide Board Chest Fly Push-Ups

These Push-Ups mimic a chest fly by stretching and strengthening your chest and anterior shoulder muscles.

How To Perform:

  • Get into a standard push-up position with each hand on a separate towel, a slide board or another smooth surface.
  • As you lower yourself, slide your hands away from each other in a slow and controlled manner, keeping your elbows slightly bent.
  • As you start to push up, simultaneously bring your hands toward each other.

Sets/Reps: 3×15

11. Handstand Push-Ups

Have you ever tried a Push-Up while doing a handstand? You’ve probably seen CrossFit athletes perform this exercise. It is the ultimate Decline Push-Up, maximizing the amount of body weight you have to push, increasing difficulty and requiring shoulder strength and stabilization.

How To Perform:

  • Perform a handstand with your back and heels against a wall.
  • With your hands shoulder-width apart and your body straight, lower yourself to just before your head touches the floor and push back up.

Sets/Reps: 3×8-10

12. Plyometric Clap Push-Ups

These also build explosive strength and coordination—perfect for simulating in-game movements.

How To Perform:

  • Get into a standard push-up position.
  • Perform a Push-Up, but explode off the ground and clap midair.
  • As soon as you land, go right into your next Push-Up and repeat.

Sets/Reps: 3×15

13. BOSU Ball Plyometric Push-Ups

The variation is performed the same way as Plyometric Clap Push-Ups, but with your hands grasping a BOSU ball. This exercise builds explosive strength and power in both your chest and triceps.

How To Perform:

  • Get into a standard push-up position with your hands grasping the sides of the BOSU ball with the flat side up.
  • Perform a Push-Up then explode up pulling the BOSU ball to your chest in a rowing motion.
  • As soon as you land, transition right into another Push-Up.

Sets/Reps: 3×15

14. TRX Push-Ups

TRX Push-Ups incorporate suspension training, which improves core and shoulder balance and stabilization.

RELATED: The Performance Benefits of Suspension Training

How To Perform:

  • Attach a TRX rope to the top of a squat rack or pull-up bar.
  • Get into a standard push-up position with your hands on the handles of the TRX straps and your body at a 45-degree angle.
  • Perform a Push-Up in a slow and controlled manner.

Sets/Reps: 3×20

15. TRX Atomic Push-Ups

This is a two-in-one exercise involving a Push-Up and a Jackknife. It focuses on core, chest, and shoulder strength and stabilization.

How To Perform:

  • Attach a TRX Rope to the top of a squat rack or pull-up bar.
  • Get into a standard push-up position with your feet elevated in the TRX straps.
  • Perform a Push-Up, then bring your knees to your chest and repeat.

Sets/Reps: 3×20 


Photo Credit: Getty Images // Thinkstock

10 Ways You Can Use Household Objects To Work Out

6. A heavy book can take your core to the next level

Placing a heavy, hardcover book on your chest when doing crunches adds an extra level of tension to an already difficult exercise. Or, lie on your back, arms above you, book in hand, and use your stomach muscles to raise your shoulders off the ground, targeting your lower abs. Add some extra difficulty by sitting on a chair, with your legs close together and extended out, with the book balanced on your shins, slowly raising and lowering your legs. If you’re not gonna get around to reading Infinite Jest, might as well get some use out of it.

7. If you’ve got a wall, you can do a wall push-up Can’t really pound out push-ups? No matter. Wall push-ups are an easy way to build a foundation of strength as you prepare for more challenging workouts. Facing the wall, arms shoulder level, put your hands against the wall, a little more than shoulder-width apart. Back away from the wall so that your arms bend, then straighten them to push yourself outward, performing a basic push-up motion in this standing position.

8. A towel and a door handle are all you need for rows Something as simple as a towel can give you all you need to do some rows. Wrap the towel around the handle, put your feet against the door, lean back so your arms are straight, pull yourself up to the door, hands hitting your chest, then lower back down.

25 Exercises You Can Do with Plantar Fasciitis

Conditioning Exercises:

Conditioning exercises are similar to cardio exercises, but their goal is to get your heart rate higher with short bursts of intense activity. While many conditioning exercises involve bearing weight, jumping, or other jarring movements, here are a couple that are easy on the feet.

6. Battle Ropes:

Battle ropes are available at some gyms and fitness centers. To do this exercise, stand in an athletic position with your feet shoulder-width apart. Grip one rope in each hand, and bring them up and slam them down one at a time, creating a ripple through the rope. You can also raise and slam both ropes at the same time, or wave them side to side. Perform each movement for 30 seconds, and rest 30 seconds, repeating three to five times.

7. Sprints:

While running sprints can be hard on the feet, doing sprints on your favorite cardio equipment can be both effective and pain-free. Using the stationary cycle, hand cycle, rowing machine, or elliptical, alternate going as fast as you can for 30 seconds, and resting for 30 seconds.

Strength Exercises:

While heavy weight-bearing exercises can be hard on the feet, there are many bodyweight, machine, and upper body exercises that can safely be performed even with severe plantar fasciitis. Strength exercises burn calories and build lean muscle, which helps your body burn more calories throughout the day while giving you a “toned” look.

Strength Exercises for Lower Body:

Plantar fasciitis limits the types of lower body exercises that can be done without causing pain, but these should help you strengthen your muscles without compromising your feet:

8. Leg Curl

Most gyms will have a machine for leg curls, which works your hamstrings. This exercise involves pulling your foot towards your rear end, flexing against the resistance of the machine.

9. Leg Extension

Leg extensions are another resistance exercise that can be performed on a machine at the gym. To do this exercise, you will flex your leg and extend it against resistance, working your quadriceps.

10. Band Swings

You can work your adductors and abductors (outer and inner thighs) by standing with a band looped around your foot, and swinging it to the side. Band adduction involves swinging your foot against the band inward towards the centerline of your body, while band abduction involves swinging your foot outward away from the centerline of your body.

Strength Exercises for Upper Body:

11. Bench Press

The bench press is a functional exercise that primarily works your arms and chest. This exercise is performed lying on your back, which makes it safe and comfortable to do when you have foot pain.

12. Pull Ups

Pull ups are a great exercise for your upper back and arms, and can be done at the gym – or on the monkey bars at the park!

13. Dips

Dips strengthen your triceps, chest, shoulders, and back.

14. Push Ups

Push ups can be done from the comfort of your own home, and they work your arms, chest, and core. If regular push ups are too hard or if bearing weight on your toes is uncomfortable for your plantar fasciitis, you can perform push ups from your knees.

Ab Exercises:

15. Sit Ups

Sit ups require no equipment, and can easily be done from anywhere.

16. Ab Wheel

Ab wheel rollouts are done with a piece of equipment called the “ab wheel or “ab roller”. This exercise is performed on your hands and knees – simply roll the ab roller out in front of your body slowly, and then pull it back.

17. Reverse Crunch

Reverse crunches are another exercise that you can do from home. Lie on your back on the floor, with your knees at a 90 degree angle and your shins parallel to the ground. Pull your knees towards your chest and roll your pelvis backward, raising your hips from the floor.

Stretches:

Stretching is not only a form of exercise: studies show that stretching of the feet can help reduce pain caused by plantar fasciitis.

18. Ankle Circles

To do ankle circles, sit or stand with one foot elevated a few inches off the ground. Rotate your ankle around in circles slowly several times, and reverse directions. Ankle circles are great for stretching your ankle, Achilles tendon, and foot.

19. Plantar Stretch

The plantar stretch is one of the best stretches for plantar fasciitis. Perform this stretch in the morning and evening on both sides.

20. Downward Facing Dog

Downward facing dog is a yoga pose that stretches the entire posterior chain as well as the feet.

21. Cat/Cow

The cat/cow stretch is performed on the hands and knees, so it is comfortable to do even if you have severe heel pain. This stretches your abs, back, and opens up your chest.

22. Wall Stretch

The wall stretch is another perfect stretch to help relieve pain from plantar fasciitis. Learn how to do the wall stretch.

Other Types of Exercises

There are many other exercises that combine different aspects of strength, stretching, and cardio.

Here are a few you can try that are gentle on the feet:

Yoga is a great, relaxing exercise that helps lengthen and strengthen your muscles. Taking an in-person class is ideal to start, and there are lots of great videos online to help guide you through easy workouts.

24. Supermans

Supermans are a move that strengthen your back. To do this exercise, lie face-down on the ground, and lift your arms and legs from the floor, flexing your back. Hold for a moment, and relax back to the floor.

25. Pilates

Pilates involves mostly bodyweight strengthening exercises, but don’t think you won’t work up a sweat! It usually does not involve much time on your feet, so it’s perfect for plantar fasciitis!

Other Tips for Losing Weight with Plantar Fasciitis

There you have it, 25 exercises that will help you stay fit and healthy, even with heel pain! If you are still worried that you might experience heel pain from doing these exercises, icing your feet after you work out can be a big help.

A healthy diet is also key to losing weight, especially when you have to keep your exercise routine moderate. Focus on eating lots of lean proteins, healthy fats, and fruits and veggies.

Plantar fasciitis and obesity does not have to be a never-ending cycle. Break free from both by doing easy-on-the-feet exercises two to three times a week.

Gymming and working out can raise your libido and cause an awkward situation. You exercise and release endorphins and happy hormones which makes you feel good about yourself and turns you on just a little bit. You might not have a private gym these sex moves but there are some sneaky ways you can make use of gym equipment to spice up your sex life. Just remember we don’t want any emergency trips to the hospital so be sure and practice safe moves only.

ALSO READ: Post-Sex Health Hygiene Habits That You Should Follow

Stability Ball

Who knew you could use a stability ball to have some extra fun? It can be pretty unstable but then its the perfect for sex positions. Girl on top sex position works best for this with the man sitting on the ball. Now you know where you can get all that thrust and bounce power from right?

Yoga Mat

Make use of that non-slippery yoga mat for some much slippery sex. The easiest and common, the happy baby pose. Lying on your back, pull your knees towards your chest for him. And all that moving won’t be that uncomfortable if you’ve got your trusty yoga mat underneath.

ALSO READ: Are DIY Sex Toys Safe?

Foam Roller

Foam rollers can be used for an interesting sex move. Sit on the foam roller while she sits on you in a reverse cowgirl position. You can roll back and forth for deeper penetration while she moves up and down for added pleasure. Sounds fun!

ALSO READ: How To Have Sound-Proof Sex And Still Have A Great Time

Tips for choosing the right exercise equipment

You can launch an effective exercise program using only what nature gave you: your body. But because regular activity remains an elusive goal for most people, a multibillion-dollar industry has blossomed around the promise of surefire success. Health club memberships and home exercise equipment are excellent exercise solutions for many people. Do keep these cautions in mind, though:

  • Even the best equipment and most tricked-out gyms only produce results when used regularly.
  • Learn to use equipment properly to avoid injuries that could sideline you temporarily or permanently.
  • Exercise equipment comes in all sizes, shapes, and price ranges. It pays to check consumer ratings and follow our other tips for smart consumers before making your purchase.

Following are some basics you should know if you’re in the market.

Cardio equipment

If you stop by any gym, you’ll see rows of machines designed to simulate cycling, walking and running, kayaking, rowing, skiing, and stair climbing. Whether motorized or not, sized for heavy-duty gym use or in lighter home versions, these machines offer good cardio workouts that burn calories and fat. What’s more, your workout takes place indoors, away from fickle weather.

Price varies from a few hundred dollars to thousands, depending upon whether a machine is motorized or programmable, and whether it has add-ons, such as devices to measure heart rate, calories or METs burned, time elapsed, and so forth. While this information tends not to be entirely accurate, it could encourage you to step up your workouts or may be important if your doctor has advised you to limit activity. The following are some of the more popular types of aerobic exercise equipment.

Cross-country ski machine

This machine lets you exercise arms and legs simultaneously, as you would in cross-country skiing. The sliding motion is easy on the knees. On some machines, you have to move one ski forward to make the other move back. On others, the skis move independently. In addition, certain ski machines use ropes, while others have stationary handgrips. Check out all these types to see which one is most comfortable for you. Look for a wide foot bed for stability.

Elliptical trainers

These machines provide a circular up-and-down motion that’s a cross between a ski machine and a stair-stepper. They provide a nearly impact-free workout, which is easy on the joints. Resistance and grade can be adjusted automatically or manually on some models, and levers with handgrips to work the upper body may be available, too. It may take a little while to get used to the unusual motion. Look for comfortable handlebars and nonslip pedals with curved ridges. Try the machine out at varying speeds and grades to make sure it feels stable.

Rowing machines

Rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. Unless you’re used to rowing, the motion initially may feel unfamiliar, and some people find it hard on the back. When purchasing one, consider pulley models instead of piston models for a more realistic rowing experience.

Stair-steppers

These machines provide a low-impact workout that approximates climbing flights of stairs. Some modes have levers with handgrips to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms.

Stationary bicycle

An exercise bike takes no training and is easy to use, although it can be uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. If the seat is too hard, find out if you can replace the seat with a cushioned model bought separately.

Treadmill

This machine enables you to walk or run indoors. Some models offer a flexible, less joint-jarring surface. Opt for a motorized treadmill. When purchasing one, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should be able to adjust the speed and grade so you can walk at a comfortable pace.

Strength equipment

By harnessing gravity, body weight, external weight, or tension as a resistance force, these devices help you build strength. As with cardio equipment, styles and prices range widely, from expensive professional equipment most often found in gyms and health clubs to affordable, portable home models.

If you’re just starting out, you can save a fortune by selecting a few basics — comfortable walking shoes plus hand weights or resistance bands or tubing — instead of investing a considerable sum of money in weight lifting machines.

Ankle weights

These are optional for strength exercises like the side leg raise and hip extension. Look for comfortably padded ankle cuffs with pockets designed to hold half-pound or 1-pound weight bars to add as you progress. Ankle weight sets are usually 5 to 10 pounds. A single cuff may suffice, depending on the exercises you intend to do.

Exercise mat

Choose a nonslip, well-padded mat for floor exercises. A thick carpet or towels will do in a pinch.

Hand weights

Depending on your current strength, start with sets of weights as low as 2 pounds and 5 pounds, or 5 pounds and 8 pounds. Add heavier weights as needed. Dumbbells with padded center bars and D-shaped weights are easy to hold. Weighted bands that strap onto wrists and kits that let you screw weights onto a central bar are available, too. Weights are a good place to save cash by checking sports resale stores.

Resistance bands and tubing

Resistance bands or tubing can be used for a full-body strength workout. Attractive features include low cost, light weight, portability, and ease of storage. As with weights, you can measure how challenging the resistance is by how many repetitions of an exercise you can do: if less than eight, resistance is too high; if more than 12, it is too low. Positioning your hands or feet closer together or farther apart on the band or tube before starting an exercise helps vary resistance. Try different positions to learn which make repetitions easier or harder.

Bands. These look like big, wide rubber bands. They come in several levels of resistance from very light to very heavy, designated by color.

Tubing. Look for tubing with padded handles on each end. These also come in several levels of resistance from very light to very heavy, designated by color. Some brands come with a door attachment helpful for anchoring tubing in place when doing certain strength exercises.

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Gym Equipment Has More Germs Than A Toilet Seat

In an unexpected turn of events, the ‘healthy lifestyle’ is having a bad time at the moment. We reported recently how your yoga mat might be making you ill and now it turns out your gym equipment has more germs than an actual toilet seat. It gets worse. The typical free weights boast 362 times more germs than your average loo. Gross.

A study conducted by Fit Rated which examined gym equipment found that the average exercise bike harbours 39 times more bacteria than a cafeteria tray (remember those?), while the trusty treadmill has on average 74 times more bacteria than a typical public toilet tap. A massive 70% of the bacteria was found to be dangerous to humans.

Of course, it kinda makes sense when you consider how many people use the gym equipment throughout the day. The sweaty conditions often associated with the gym are also the ideal place for bacteria to harbour.

Now we are not saying that you should boycott the gym completely – we all know the gym is the perfect antidote for stress, a great mood enhancer, and obviously helps us become more fit. All you need are some simple changes to your gym routine.

The Nation’s Health sympathise with gym go-ers, and have some advice on how to stay healthy, whilst working out.

They advise to wipe the machines before and after use, keep a hand sanitiser on hand and to shower after each gym visit.

‘Germs and bacteria are found everywhere, including gyms,” Jack Foley a director of sports medicine at Lehigh University told The Nation’s Health. “The last thing you want when exercising is to get ill from your gym or exercise facility.”

What’s next – the news that your organic kale smoothies will make your skin green or that walking to work instead of taking the tube will make you grow an extra arm? We don’t know what to believe any more…

READ MORE: We Tried Out The Best Alternative Fitness Trends So You Don’t Have To

READ MORE: The Top 4 Places To Give Your Gym Kit A Fash-Over

Push up sliders with handles

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