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Literally everything you've ever wanted to know about this workout staple. Even if you're not a self-professed gym rat, there's a certain allure to knowing your stuff at the gym. Yeah, you can pop in, jog on a treadmill, throw around some dumbbells, and doyoursquats, but there's something empowering about designing your own workout and knowing exactly why you're doing every single exercise.

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Between the polar vortex and the coming Fashion Week, it might be hard to find the time or energy for your normal workout fix. Akman, a Wilhelmina model and former tennis player from IMG Academy the farm-team training ground for the Williams sistersis the type of fitness instructor that inspires people to take five not a typo workout classes with him in a single day. Repeat each move for one to two minutes.

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When it comes to standing all day for work, it's not just supportive shoes and breaks that help us avoid pain and injury — strengthening your lower body can help build your endurance. Physiotherapist Rob Thorburn knows this situation well. He spent eight years as a wardsperson working in a busy Sydney hospital.

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When we say results, we mean calories burned, strength gained, stamina improved, feelings of godlike invincibility increased, etc. More on burning calories and fat in a workout here. And that's why we asked fitness and nutrition expert Albert MathenyC. At the end, you'll have done burpees and a whole bunch of other stuff.

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Here's the best fitness app Download the app, create your profile, and enter how many pushups you can do, how long you can run, and how often you exercise and the app will put together weekly equipment-free workout routines. That's cool and all, but the day challenge feature will get you even more pumped about going after your fitness goals. Select a challenge like Cardio Blast or Sexy Legs and Butt and tune in daily for your workout vid, which range from 14 to 26 minutes each.

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