Latest news with #KirraMitlo
Yahoo
3 days ago
- Health
- Yahoo
No gym needed — my favorite trainer reveals 9 no-equipment moves to build strength anywhere
When you buy through links on our articles, Future and its syndication partners may earn a commission. The beauty of strength training is that it doesn't have to mean pricey memberships or crowded classes. That's right, some of the most effective routines can be done at home. Thanks to my favorite trainer, Kirra Mitlo, I'm excited to share her nine-move, full-body, strength-building routine you can do anywhere. Coach Mitlo describes the workout as 'A full-body, low-impact workout that engages all muscle groups while challenging your balance and keeping your joints happy.' There is no equipment needed, although I always suggest investing in one of the best yoga mats to increase the comfort of floor-based exercise. If you already have an exercise mat and are ready to go, here's how the routine is structured. Kirra Mitlo recommends completing each exercise for 40 seconds, followed by 20 seconds of rest. After finishing all nine exercises, take a 60 to 90 second break, then repeat the sequence for two to three rounds. Now, let's take a look at the moves and what Mitlo says each exercise will do for your body. Slow Standing March + Twist This exercise will target your obliques, hip flexors, balance, and your stability. You might feel a little bit of a "muscle burn" in the side of your stomach, and this is because we are targeting our oblique muscles which are on the outside of our abdominals (the front of your stomach). Side Step Into a Squat + Floor Tap This dynamic squat exercise is going to challenge your squat depth and your legs. The goal is to be able to tap the floor with your hand as you step out into the squat; however, if your knees or hips feel like they are limiting you that is okay, just reach down as far as you can comfortably. Alternating Standing crunches This movement is going to work on your six-pack abs, which are the front of your stomach. If you are someone who tends to get back or neck pain doing different core exercises on the floor, this standing alternating crunch is going to be a great exercise for you to practice. Since this movement is standing, it will reduce a lot of pressure on your joints. Side Lying Tricep Press Ups This movement can be done lying on the floor or even lying on your bed from your side. You will have your palm flat in front of your chest, and press through that hand to lift your upper body up off the floor. This movement targets your triceps and shoulders, it is also a great exercise to do for longevity because, as we age, it gets difficult to get up from a lying position, and having tricep strength to press your body up is going to be crucial! Alternating Step Back + Tricep Extension This exercise is a combination of a step back and a bodyweight tricep extension. This exercise is one of my favorites because it targets the triceps, and something about the synchronization of the step and tricep extension gives me a little serotonin boost! Straight Arm Curl to Press If you want to feel strong, this movement is going to be your best friend. A little pro tip is to squeeze your fists into a ball to create even more tension. This is a great way to also build muscle connection. Air Dogs Air dogs are a great way to improve your stability and target your glutes and shoulders. To maintain really great balance try to find one stationary spot or object in front of you to stare at, this will help you stay locked in. Step Reverse Lunge One of my all-time favorite lunge variations is the 2-step reverse lunge. First, you will take a small step back and dip down into a lunge, then press up and step further back into a full deep lunge. Sit as deep into these lunges as you comfortably can. Bent Over Row + Tricep Kickback This movement is going to target your back, glutes, upper back, and triceps! When you are completing the "row" portion of this exercise, envision a pencil between your shoulder blades on your back, and try to squeeze that "imaginary pencil". Queues like this can help build your mind-to-muscle connection so you can really feel the movement! Whether you're just heading back to school and need a dorm-friendly routine that won't wake your neighbors, or you're someone who travels often and wants a hotel-friendly workout, or you simply want to build strength from the comfort of your own home, Mitlo's got you covered. This no-jumping, no-equipment sequence fits into small spaces and busy schedules without any fuss. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I cancelled my gym membership two months ago — here's how I'm staying just as fit at home I've just tried Strava Premium — and this is the feature I'd pay for twice I tried slow running every day for 2 weeks — and now I'm hooked
Tom's Guide
25-06-2025
- Health
- Tom's Guide
Over 60? This chair workout will help you build strength without weights
Losing strength as you get older is completely normal. It doesn't mean you're weak or lazy. It even has a name. According to research published in the Journal of the American Medical Directors Association, sarcopenia refers to the natural loss of muscle mass and function that many older adults experience. While it can increase the risk of frailty and other health issues, the good news is that it's never too late to rebuild strength. You don't need a gym membership or expensive equipment to get started. There are simple and effective ways to stay strong at home, especially when guided by someone who understands the needs of older adults. I had the joy of asking personal trainer Kirra Mitlo to put together a five-move bodyweight workout designed to help improve strength and build muscle. All you'll need is a chair, and if you like tracking your progress, one of the best fitness trackers can be a helpful bonus. The number of sets and reps varies for each exercise and is specified below the exercise title. Follow these guidelines closely so you're neither overdoing it nor slacking off. Remember to take rest between sets to give your muscles time to recover. The Fitbit Charge 6 is a great choice for tracking home workouts and overall fitness. It supports a wide range of activities like strength training, kickboxing and yoga. With built-in GPS and detailed health metrics, it helps you stay on top of your fitness goals indoors and out. This simple move helps strengthen your ankles, hip flexors and core. These muscles play an important role in supporting your balance and protecting your joints. Mitlo suggests focusing your gaze on a fixed point in front of you, saying: "Find a stationary object five to six feet in front of you to help with your balance." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. This is a great lower-body move for building strength at home while keeping your knees happy. As Mitlo explains: "The hold in this exercise is designed to add more time under tension, which is a science-y word that means more tension on your muscles for extra time. This will aid in building muscular strength and endurance." This variation targets the thighs and glutes while teaching a movement pattern you'll actually use in everyday life. "This exercise is an anti-aging hack. It's how physical therapists teach patients to stand from the floor," says Mitlo. For stability, she adds: "Make sure your front foot is either in front of your hip or out to the side. That gives you a nice, wide base before you press up." This upper-body hold challenges your triceps, shoulders, chest and core. All you need is a stable surface like a chair, bed, or bench. "In just 20 seconds, you're working three different muscle groups," says Mitlo. It's a simple way to build strength without needing to do a full push-up. "Good mornings are a posterior chain building powerhouse!" says Mitlo. "Your posterior chain is made up of your glutes and back (and muscle groups on the back of your body). This exercise will shape and strengthen your back and glutes, all while improving your posture as well."
Tom's Guide
08-06-2025
- Health
- Tom's Guide
Forget crunches — personal trainer recommends this 8-move standing dumbbell workout for stronger abs and arms
Hate floor workouts? You're not alone. This standing routine from personal trainer Kirra Mitlo focuses on building upper-body and core strength with zero time spent on a mat. You'll stay upright for all eight moves, using dumbbells to work your arms and shoulders while activating your core through balance-focused exercises like single-leg bicep curls, upright rows and dumbbell marches. 'These movements are great for improving balance, coordination and everyday strength,' says Mitlo. It's suitable for all levels. 'Just choose weights that challenge you without sacrificing form,' Mitlo advises. 'If some of the movements feel hard to complete with weight, drop the weights and follow along with your bodyweight.' You'll need a pair of the best adjustable dumbbells, but lighter weights or even household items can work in a pinch. With around 30 minutes and a bit of space, you'll get through three rounds of solid upper-body and core training. Here's how to get started. With a B.S. in Exercise Science and Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition. Struggling with balance during some of the single-leg moves? Mitlo suggests a simple fix: 'For any exercise that challenges your balance, such as the single-leg bicep curls, feel free to modify by placing your foot on the ground or just raising it to your tippy toe,' she says. To help steady yourself, 'Find a spot on a wall or object in front of you that is stationary and focus on that.' Get instant access to breaking news, the hottest reviews, great deals and helpful tips. And when it comes to core engagement, your breath matters. 'For all the core exercises, strive to inhale through your nose deeply and exhale through your mouth,' Mitlo explains. 'This will aid in your balance and ability to engage your core.' These small adjustments can make a big difference in your form, focus and results.
