Rachael  Schultz

Some moments, it feels like the answer is soon...maybe? As of Wednesday, all U.S. states have started to re-open to some extent. Coronavirus vaccine trials are beginning to look promising. We all know someone who has decided it's safe for them to do something weve been avoiding, like travel to shelter at home in a new locale or to visit family.

And yet <a href="https://www.cdc.gov/coronavirus/2019-ncov/cases-updates/cases-in-us.html" id="22038665-4f54-3625-a213-f4c96f1d9ec2"> we're still seeing </a> thousands and thousands of new cases every day, hundreds and hundreds of new deaths. Most of us still feel anxiety on a daily basisless so than in March, but more so than wed like.

So when will this disrupted life with the novel coronavirus end? The reality is, we may live with some kind of threat from SARS-CoV-2 forever. (Our current benign seasonal flu is actually a variant of the Spanish flu which raged as long ago as 1918, killing 50 to 100 million people worldwide).

But the height of our pandemic has to end at some point. And while no one has an actual answer, most agree it depends on two things: when we will reach a medical solution that allows infections to end or diminish, and when our lives can go back to normal.

The next few months are a waiting game.

One step in the right direction is that certain infection-control measures are improving: Worldwide, everyone's trying to iron out supply chain and manufacturing issues, so hopefully <a href="https://www.menshealth.com/health/a32253626/covid-19-first-responders-interview/" id="5f247c2b-fee6-3a55-a5e7-09ec46ecd8d1"> frontline workers </a> will have more access to personal protective equipment (PPE) and life-saving ventilators. We need to streamline blood and swab test production so there can be more quality control and the public can keep faith in the effectiveness of testing, says virology and microbiology expert Rodney Rohde, Ph.D., a professor at Texas State University.

According to Rhode, who has spent more than two decades dealing with infectious disease outbreaks like West Nile Virus and SARS, the medical end of the pandemic depends on three things:

<ol><li> Scientists developing an effective vaccine that can protect a large number of the global population (ideally, higher than 60 percent). </li><li> Manufacturers finding an effective way to mass produce and deliver said vaccine to people around the world. </li><li> Time for the global population to build a natural (herd) immunity so the virus doesn't have enough novel hosts to continue infecting large numbers at once. </li></ol>

<h1> How long a vaccine could realistically take </h1>

According to the <a href="https://www.who.int/who-documents-detail/draft-landscape-of-covid-19-candidate-vaccines" id="c3cf9f42-3a1c-319d-a2cf-0e0fd1f9833c"> World Health Organization </a> , there are more than 100 vaccine projects in development right now and eight in actual clinical trials. One of the most promising formulas is from Moderna, who <a href="https://investors.modernatx.com/news-releases/news-release-details/moderna-announces-positive-interim-phase-1-data-its-mrna-vaccine" id="4f12e304-5276-3155-a025-162881d4e207"> just announced </a> early but positive results from the first phase of their clinical trial. Realistically, we're looking at summer or fall of 2021 for the protection to be ready, Rohde says.

As for then delivering the formula, he explains if the US can ramp up their preparations to mass produce and deliver while the vaccine is being developed, the formula could actually be rolled out to Americans along that same timeline of Fall 2021.

Even with a vaccine, herd immunity is still important. The formula likely wont protect 100 percent of people, and 100 percent of people certainly wont get the vaccine. Typically, you need 60 to 80 percent of people to have been exposed and have fought off the virus (or gotten vaccinated) for herd immunity to be effective.

Close-Up Of Gloved Hands Holding Syringe And Virus Representation

Rohde predicts that could take a full two years. That idea is supported by a recent study in <a href="https://science.sciencemag.org/content/early/2020/05/11/science.abb5793" id="f8d2b51e-357b-3d8b-ad1e-52ac415ad63a"> Science </a> , where Harvard researchers reported that with countries going in and out of social distancing and lockdowns over the coming months, were looking at 2022 to build up enough of a population immunity.

That means Spring 2022 is most likely the earliest well have both a widely-available and effective vaccine for the virus and a dominant worldwide immunity to further stunt the spread.

<h1> Why a vaccine might take even longer </h1>

Now, there are a few potential kinks: A second wave of outbreaks in the fall of 2020 could slow progress, since going back into quarantine means a potential disruption in production and manufacturing, Rohde points out. And the timeline of herd immunity is based on the assumption that our resistance to the virus will last longer than a yearwhich we dont really know yet.

But the main wild card: "There is always a risk that a virus will mutate and render a vaccine less effective, especially for RNA viruses like influenza and coronaviruses," he says. If it undergoes minor mutations, the vaccines currently in development would still be potentially useful. But if SARS-CoV-2 saw major mutations, we're more or less back to the drawing board.

<h1> Can the weather slow down infections, even before a vaccine is ready? </h1>

There's been a lot of talk about cases mellowing for the summer and then numbers re-surging in the fall. But Rohde says it's unclear if we'll see any seasonality with this virus. "Many of our common coldswhich are also coronavirusesshow up year round," he points out.

And looking at pandemics past, there isnt much of a patterneither in seasonal trends or a timeline. The 1918 influenza (aka the <a href="https://www.menshealth.com/health/a31188920/1918-spanish-flu-pandemic-coronavirus-covid-19/" id="95c266fc-2658-3981-a941-c6650e727f49"> Spanish flu </a> ) saw <a href="https://www.cdc.gov/flu/pandemic-resources/1918-commemoration/pandemic-timeline-1918.htm" id="b00f4269-5b48-3979-a4f4-84e4c9911992"> three major outbreaks </a> the spring of 1918, fall of 1918, and spring of 1919with rates of infection dropping during both summers. But the H1N1 flu, which the WHO declared a pandemic in June of 2009, <a href="https://www.cdc.gov/flu/pandemic-resources/2009-pandemic-timeline.html" id="d387f4f8-798d-3815-a278-3952fb28bb9a"> peaked </a> during the summer months.

<h1> When will we be able to get back to normal? </h1>

Heres the bad news: Life will probably never be normal again. Much like our country was never the same after 9/11, it won't be the same after COVID-19.

Except the shift will be world-wide.

Globe made of jigsaw puzzles with a protective medical mask

You might have to take a blood test before you're allowed to board a flight, have your temperature checked before you enter your office, eat with a plastic divider between you and your date.

Waiting for your pre-corona life to return sets you up for disappointment. You're much better off adapting to the new reality than fighting it.

The good news: Were moving toward having the emotional bandwidth to do just that. The initial spike in fear is starting to peter out, says health psychologist Dana Rose Garfin, Ph.D., an assistant adjunct professor in the school of nursing at the University of California, Irvine whos currently researching the social impacts of the pandemic.

Our brains perceive new threats as the scariest, so that fear wanes over time as people live in it.

And youll probably start to feel that life is less limited soon. By Wednesday, all US states will have started re-opening to some extent. <a href="https://www.menshealth.com/nutrition/a32472499/restaurant-safety-after-coronavirus-pandemic/" id="f3e1a9fc-00db-3b68-a172-3a943e37e055"> Restaurants </a> , gyms, and <a href="https://www.menshealth.com/health/a32478440/barber-shop-hair-cut-after-pandemic-safety/" id="449fa732-cdd3-3512-a211-6134aa036df3"> barber shops </a> are open for business in some places at limited capacity. Other businesses are finding inventive solutionslike hosting drive-in movies on the side of barsto solve both their economic woes and our social woes.

But were really just starting to understand how tall the psychological tidal wave of the pandemic really is. "If there's one thing that has made this really distressing for people, it's the fact that it's novel. We don't know what's going to happen. And things are constantly changing," Garfin says. Even with states reopening, most of us dont feel like we have any better grip on whats really going on.

A second wave wont be quite as stressful since people will know more about what's ahead and how to deal with it. We've all had to figure out homeschooling kids, being productive working from home, filing for unemployment or small business loans, staying connected to family virtually, how to live without the gym or parties or weekly poker night.

And as those around us start to feel safer and less anxious, so will we. "We're very influenced by what our neighbors, friends, and family are doing," says Garfin. "The more people around you are doing something, the more you're going to do it."

Perhaps the silver lining of this whole experience is there are certain habits weve had to pick up during the pandemic that we all shouldve been doing anywaylike being vigilant about washing hands and not sharing germs. Even after temperature checks subside, a lot of COVID habits will likely stick and become normalized: <a href="https://www.menshealth.com/style/g32099210/fabric-face-masks-buy-online-charity-donation/" id="78ee371f-032c-376c-aa67-5e370dd2f274"> wearing masks </a> in public when youre sick; companies being flexible about working from home; perhaps even opting into spending more time doing things at home, like cooking and home workoutsnow that we all know how to them.

But the most important point we should be taking away from the pandemic while we wait for the end and after: We need to actively take better care of our health, both physical and mental.

We all have different worriesmaybe we're concerned about whether our housemates new <a href="https://www.menshealth.com/health/a31445816/dry-cough-coronavirus/" id="5f55c5a7-c7af-39a9-a1d8-6d90fbe68edf"> cough </a> is just allergies, or we're wondering if we calculated how to stretch whats left of our cut salaries right, and so many more. But theres one question unifying the world in the COVID-19 era: When will it all end?

When Will the Novel Coronavirus Pandemic Be Over?

Time: 15 minutes

Equipment: Mat

Good for: Lower body

Instructions: Complete 10 reps for each move, then immediately continue to the next exercise. Once you've finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches .

How to: Stand with your feet spread out wide. Shift your weight to the right side, and lower down until your thigh is nearly parallel with the ground. Be sure your knees don't go forward over your toes. Press through your right foot and return to start, then repeat on the left side. That's one rep. Complete 10 reps, then repeat the circuit from the top, for three rounds total.

Like this workout? Youll LOVE Betinas full get-strong plan. Get it by downloading the <a href="https://go.onelink.me/TAq2/wharticle" id="76d1cd73-ee2c-3987-a0a2-d05d12f30f04"> All/Out Studio App </a> , which also features other WH favorite trainers.

A 15-Minute Workout For Your Legs AND Abs

Ready to tone and strengthen your entire <a href="https://www.womenshealthmag.com/lower-body-workouts/" id="3906b1ae-123e-3fba-a63b-fd94bb00b092"> lower body </a> , and get a healthy dose of <a href="https://www.womenshealthmag.com/fitness/a20702505/core-workout-routine/" id="de3f9202-c004-3527-a917-02919269aa4c"> core </a> work, too? I've totally got you covered. This circuit workout is designed to strengthen your <a href="https://www.womenshealthmag.com/fitness/a19983280/best-butt-exercis...

This 15-Minute Workout Will Sculpt Your Legs AND Abs

How to: Stand on a flat surface with your toes pointed straight ahead. Lift your heels off the floor to flex your calf muscle. Pause for moment, then slowly return to the floor. Thats one rep.

Calf raises are great for boosting ankle stability and overall balance. Plus calf strength!

Reps/sets for best results: Start with two sets of 10 to 15 reps, resting 30 to 60 seconds between sets. You should feel a burn (but not pain) by the end of each set; if not, up your rep count, Baston says.

Form tips: The one thing to watch is your ankles-if this area is weak, your ankles may roll in or out which can create imbalances and lead to injury at the ankles and knees, Baston explains. If this is the case, do <a href="https://www.womenshealthmag.com/fitness/a22576083/ankle-strengthening-exercises/" id="70e03899-f2ed-3275-a980-52389d074a2d"> ankle-strengthening exercises </a> before you start bringing calf raises in to your workouts. And you can stand close to a wall for balance if necessary.

Calf raises primarily work, you guessed it, the <a href="https://www.womenshealthmag.com/fitness/g27470583/best-calf-exercises/" id="1dfbb4bb-9981-3c11-a516-597fdbb52e93"> calf muscle </a> . But they also involve the gastrocnemius and the soleus-two muscles that attach to the heel bone via your Achilles tendon-and the plantaris, that tendon most of us only know for plantar fasciitis, according to Baston.

This move is great for improving ankle stability, strength, and subsequently overall balance. Thats beneficial if you do a lot of explosive movements like jumping, since your ankle is what stabilizes your leg when you land. Ankle support is also crucial for heavy lower body lifts, she adds.

<h1> Make Calf Raises Part Of Your Workout </h1>

One great thing about this move is you can do it pretty much anywhere-Baston says she likes to do them while brushing her teeth.

If you want to bring it into your structured workout, though, aim to incorporate calf raises two to three days per week.

Because calf raises are a single-joint, isolation exercise, its important to pair them with other exercises that strengthen the joints this muscle group is attached to, Baston advises. In this case, thats the ankle joint below and the knee above.

Start by adding calf raises as a <a href="https://www.womenshealthmag.com/fitness/a26799288/what-is-a-superset/" id="b72d834d-7f08-362d-ab55-cb4a870da422"> superset </a> following <a href="https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/" id="8098469a-ad42-3a0e-af86-0f6eb8193408"> squats </a> or <a href="https://www.womenshealthmag.com/fitness/a19895809/side-lunges/" id="81ca4b65-d281-3527-a3b8-49867e663a3b"> lunges </a> . As you become stronger, you can start pairing the burner with plyometric movements that isolate the calf muscle further, like jumping rope or <a href="https://www.womenshealthmag.com/fitness/a20699322/squat-jump/" id="6213540b-5d95-38c2-a74f-382a2020b1d3"> jump squats </a> . You can also make it harder, by performing calf raises standing on one leg or holding a dumbbell in your hands.

Want a complete lower-body workout? Try this routine:

For an added stretch of the Achilles tendon and to work the ankles range of motion, you can also stand on a step or elevated surface and let your heel extend slightly below the foot before lifting the heel to contract the calf.

And speaking of stretching, be sure you stretch after a workout that includes this move. This is a muscle group that can have a hard time recovering and lead to injury in the arches of the feet, like plantar fasciitis, if you dont stretch it after, Baston says. Wall lunges and <a href="https://www.womenshealthmag.com/workout-advice/g24033579/yoga-poses-for-beginners/" id="c41269a8-211a-36d3-aa72-c2f5b3362f45"> downward dog </a> post-workout should do the trick.

Real talk: Improving <a href="https://www.womenshealthmag.com/fitness/a22576083/ankle-strengthening-exercises/" id="b02542e5-a070-39a9-a3a2-848d5281da6d"> ankle stability </a> ranks about as high as changing the air filter or cleaning the inside of your oven on most people's to-do lists. But its actually super important for daily movements like, ugh, walking: Strong calf muscles create strong and stable ankles, which is what helps you stabilize when your foot lands, says Jacquelyn Baston, CS...

How To Do Calf Raises The Correct Way

While this exercise is great for sculpting muscles, if you dont nail the basic form, this simple movement can tear up your shoulders, says Rachel Straub, CSCS, a Los Angeles-based exercise physiologist and author of <a href="https://www.amazon.com/Weight-Training-Without-Injury-Step-ebook/dp/B01ELS2PCM" id="2bc460ec-6678-342d-a895-faa215c32f2d"> Weight Training Without Injury </a> .

Get it right, though, and you have a secret weapon for sexy, strong shoulders.

How to: Begin in a seated or standing position with your neck long and arms in a cactus shape (open to your sides with elbows bent at 90 degrees and pointed toward floor). Brace core and lift hands straight up above head, arms fully extended and palms facing forward. Lower back to the starting position, ensuring your hands dont go lower than your shoulders and that you squeeze your scapulae (i.e. shoulder blades) together and down your back at the bottom of every rep.

Reps/sets for best results: Generally, aim for three sets of 8 to 12 reps. If the last 3 reps of any set arent challenging, increase your weights or reps (max 20), Straub says.

Military presses primarily work your shoulders, but they also target your triceps.

Form tips: If you want to add weight, hold dumbbells or a barbell in the same position. Just make sure everything stays in front of your face or you risk irreparable damage to your rotator cuff and neck, Straub says. The weight at the top of the move and your elbows on the way down should both never move behind your head (this is most common with a barbell or a machine).

Military presses are primarily a shoulder exercise, though they also work the other muscles in your arms, like the <a href="https://www.womenshealthmag.com/fitness/a26751361/tricep-extension/" id="25ea9526-070e-3ec9-a4b2-35185bd72286"> triceps </a> . You *can* do it while standing on an uneven surface to incorporate balance, or as part of a circuit for more cardio, but generally the military press is a move strictly for <a href="https://www.womenshealthmag.com/fitness/g27393163/strength-training-exercises/" id="ed011241-4449-3501-ad74-534d37035ba4"> strength </a> , Straub explains.

There are endless <a href="https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/" id="fc3f5d57-ccf0-30a6-a3a6-53b6b0415493"> shoulder exercises </a> to choose from, but because the military press uses a major functional movement (pressing) from an advantageous point of leverage (at the shoulders), this allows you to lift more weight than other shoulder moves, like raises.

But be careful-even though its a very basic move, people often do it wrong, which, when combined with weight, ups your risk for injury. Also, doing it too often can lead to shoulder problems, like tearing your rotator cuff. And you should skip it entirely if you have shoulder issues, Straub advises.

<h1> Make Military Presses Part Of Your Workout </h1>

Military presses shouldnt be your go-to shoulder move-you need strength in the major muscles to safely hold a weight above your head without risking your rotator cuff health, Straub says. And skip it during a <a href="https://www.womenshealthmag.com/fitness/a20703383/dumbbells-for-total-body-toning/" id="15b7d17a-ac2a-3940-a44c-7bf41be2b5a3"> full-body workout </a> -youre better off hitting the larger muscle groups like chest and back.

But it does make for a great addition to a regular <a href="https://www.womenshealthmag.com/fitness/a19934945/upper-body-workout-for-toned-arms/" id="c6c29ec8-4d65-3195-afeb-b2dc80a54d63"> upper-body routine </a> .

The military press is ideal as part of a <a href="https://www.womenshealthmag.com/fitness/a26799288/what-is-a-superset/" id="b72d834d-7f08-362d-ab55-cb4a870da422"> superset </a> or <a href="https://www.womenshealthmag.com/fitness/a23842114/hiit-workout-routine/" id="5dfb14b5-dd84-3638-ae73-44c41a9ec178"> HIIT workout </a> , alongside <a href="https://www.womenshealthmag.com/fitness/g26871210/best-chest-exercises/" id="2858aa31-6499-3d78-a8d8-5f785d4ff940"> chest exercises </a> like flies and presses, <a href="https://www.womenshealthmag.com/fitness/g26871210/best-chest-exercises/" id="f99a2061-5244-3d0d-a25a-e0f7118859ff"> back exercises </a> like rows and reverse flies, and <a href="https://www.womenshealthmag.com/fitness/g19988698/sculpted-arms/" id="83da0c3b-1db6-3890-a96c-10eeec67e34c"> arm exercises </a> like tricep extensions and bicep curls.

For a complete upper-body workout, check out this routine:

Beginners should start without weights, then once your biomechanics are nailed down, progress to doing it with dumbbells, a barbell, or resistance bands. Sitting keeps you more stable, but for more of a challenge, Straub suggests trying the press while standing. No, sweat!

Like making espresso or riding a bike, some actions that look simple, can actually be deceptively challenging. And that goes for the military press-that move where you press weights from your shoulders over your head.

Master The Military Press For For Sexy, Strong Shoulders

After all, all youre doing is hinging at the hips-minus the added resistance from a dumbbell, no less. But the balance and stability required in this basic move will eat up your glutes, your nervous system, and your ego. So obviously, you have to try it ASAP.

<h1> How To Do A Single-Leg Deadlift </h1>

How to: Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until its almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until youre standing again. Thats one rep. Repeat all reps on one side, then switch legs.

Reps/sets for best results: Single-leg deadlifts are super versatile depending on your goal and skill level. If youre just starting out, begin with three sets of 10 reps, no weight, with 90 seconds of rest in between.

Single-leg deadlifts work the hamstrings, gluteus maximus, gluteus medius, ankles, and the core.

Once you start to feel comfortable with the balance component, you can work toward goals: If your goal is muscular endurance, hit three sets of 15 to 20 reps with just 60 seconds rest in between. If youre aiming for strength, add some weights (dumbbells or barbell) and shoot for three sets of five to six reps, with three minutes of rest in between. If youre looking to increase muscle size, add weight, and do three sets of 8 to 12 reps with 90 to 120 seconds rest in between.

Form tips: Be sure to keep your body in a straight line at the bottom of the move. When your body is parallel to the floor and leg is extended behind you, the hip has a tendency to roll up toward the ceiling-you want to prevent it from rotating at all, says Matt Pippin, CSCS, strength and mobility coach at in San Diego. Try this cue: Imagine you have a glass of water (or wine!) resting on your low back when you hit the bottom of the move-dont let it spill.

Even with no equipment, this move is a burner, Pippin says. But as you progress, you can add dumbbells or kettlebells to each hand.

<h1> Benefits Of Single-Leg Deadlifts </h1>

Single-leg deadlifts work all the major muscles its <a href="https://www.womenshealthmag.com/fitness/a26679436/how-to-deadlift/" id="a6187686-5b40-3edc-a3a1-07799e1ce49d"> two-legged namesake does </a> : the hamstrings, gluteus maximus, gluteus medius, ankles, and the core. But while it challenges the same muscles, if you use lighter weights (or none at all), it puts way less stress on the spine, says Pippin.

Plus, one leg adds a balance and stability challenge, so theres an increase in the glute demand (read: better booty builder). And that higher demand is the real selling point of this burner: If you want to be able to do things like run, walk, and jump, you need a strong posterior chain-aka, all the muscles of the back side of the body, Pippin explains.

Want a complete butt routine? Try this full workout:

<h1> Make Single-Leg Deadlifts Part Of Your Workout </h1>

Work this move into your routine two to three times per week (on the higher end for building strength, the lower for overall wellness).

The balance and stability will work your nervous system, so its good to get after it at the beginning of your routine when you're still fresh, Pippin says. However, as long as youre not adding any weight, you can definitely incorporate this move as a finisher to empty the gas tank, or as part of a HIIT routine to keep your heart rate elevated.

This move pairs well with any other single-leg-dominant exercise, like lunges, single-leg hip thrusts, or lateral lunges. For a total-body day, try single-leg deadlifts with unilateral upper body exercises (i.e., single-arm press, single-arm rows).

And remember, this move is not as easy as it appears. One way to make it easier: Stand near a wall, chair, or something close to help with balance. You can get comfortable with the movement pattern first," Pippin says, "Then remove the object and master the balancing component." Whatever variety you choose, get ready to feel the booty burn.

Reasons to get flustered at how surprisingly difficult a task turns out to be: Helping your kid with basic algebra; playing that peg board game at Cracker Barrel; and attempting a basic single-leg deadlift without weights.

How To Do A Single-Leg Deadlift And Light Up Your Entire Lower Body

The most humanly possible?! Damn, I'm impressed. But yeah, it only works like that if you do it correctly so....

<h1> How To Do A Dumbbell Chest Press </h1>

How to: Lie flat on your back, or on a bench, with your feet flat on the ground. With a dumbbell in each hand, extend your arms directly over your shoulders, palms facing toward your feet. Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. Slowly drive the dumbbells back up to start, squeezing your shoulder blades the entire time. Thats one rep.

Chest presses work your chest, shoulders, and triceps.

Reps/sets for best results: If youre aiming to build strength, repeat for five to six reps, then three sets. Rest three minutes in between each set. If youre looking to increase muscle size, aim for three sets of 8 to 12 reps, 90 seconds rest in between. For muscular endurance, hit three sets of 15 to 20 reps, with 60 seconds of rest in between.

Form tips: Be sure to squeeze your shoulder blades throughout the entire move-this creates a more stable platform to press from, keeping the move safer and allowing you to press more weight, Pippin explains. But if you feel a pinching in your shoulders, stop at a more shallow depth.

<h1> Benefits Of Dumbbell Chest Press </h1>

Chest presses focus on exactly that-the chest muscle, called the pectoralis major. They also work the deltoids (a.k.a. shoulders) and triceps. This move is also versatile for your goals: Grab a heavier set of weights to help build max strength, or light for muscular endurance, Pippin says.

This exercise gives you the most bang for your upper-body buck since it recruits so many different muscle groups. Plus, youre developing horizontal pushing strength, which has a ton of practical application in the real world," Pippin says, "like opening doors, pushing carts/strollers, or improving performance in activities like yoga.

<h1> How To Make The Dumbbell Chest Press Part Of Your Workout </h1>

Work this move into your routine two times a week for overall wellness, and three times a week if youre looking to increase strength, Pippin advises.

You can use it in a HIIT routine with lighter weight-since the chest press hits so many muscle groups, it works well to get your heart rate up, Pippin says.

But for the most part, chest presses are perfect for heavy lifting days: Since you can load this move with a lot of weight it should have a higher priority in your weight routine, he says. That means it belongs at the beginning of the workout when you have the most energy. Then, pair it with a pulling motion, like lat pull-downs and dumbbell rows. Using the opposite muscle groups allows you to train both moves back to back, plus it helps balance out your strength, Pippin explains.

And you're not limited to dumbbells for your chest press: Trading them for a standard barbell will allow you to stimulate the most muscle, since youre lifting a single object instead of two, he says.

Make the dumbbell variety more challenging by pressing just one lighter dumbbell at a time, which will work your core, too. Or, if you're using a bench, change the angle to between 15 and 45 degrees to challenge slightly different parts of your upper body. The body loves variety," Pippin adds. "And you should always change the angles youre hitting in your routine.

How To Do A Dumbbell Chest Press The Right Way

A chest press is basically like a triple espresso for your upper body: This move allows you to press the most weight humanly possible to target your pecs, delts, and triceps, compared to other chest moves, Matt Pippin, CSCS, strength and mobility coach at   in San Diego.

Jumping jacks were one such staple of P.E., and for good reason: Jumping jacks target the cardiovascular system, yet are safe and approachable, even for beginners, says Keaton Ray, CSCS, trainer and co-founder of physical therapy in Portland, OR.

Still, if you've been half-assing your jumping jacks (been there, done that) ever since 11th grade, you might be doing your body more harm than good.

How to: Stand with your feet hip distance apart, with your arms at your sides. Then, simultaneously raise your arms out to the sides and over your head, and jump your feet out so they're slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. That's one rep.

Reps/sets for best results: Jumping jacks are so diverse, so your sets and reps will depend on what youre doing. As a warmup, do 40 seconds on, 20 seconds off. During a HIIT circuit, try one set of 60 seconds as fast as possible in between your other exercises to seriously skyrocket to your heart rate, Ray advises.

Form tips: A lot of people jump out too wide which causes their knees to collapse inward and risks an ankle sprain, Ray says. Instead, jump just outside of hip distance apart. Also, try and minimize the amount of time youre pausing-the quicker your calves can propel you between jumps, the more cardiovascular and muscular benefit youll gain, she adds.

<h1> The Benefits Of A Jumping Jack </h1>

Most people think of jumping jacks as a cardio move-and they are, in line with other plyometric exercises like high knees, butt kicks, quick feet, or ladder drills.

Jumping jacks help tone your glutes, adductors, and calves.

But they also help strengthen your lower body muscles. Your shoulders are just resisting gravity so they arent doing too much work, but your outer glutes muscle-the gluteus medius-is working to drive the hips apart, while your adductor muscles bring your legs back together.

The real workers here, though, are your calves and ankles-theyre taking the primary load as they propel your body up and down, and stabilize your legs in the process, Ray says. Its a lot of force for these relatively small muscles, so be prepared to be a little sore the next day, she adds.

This is ideal for women: Years of research has demonstrated that the way to prevent bone density loss in women is through loaded activities such as jumping or heavy weight lifting," Ray says. "And jumping jacks are a great way to safely perform the repetitive jumping motion without risking injury or over-exertion,

<h1> How To Make Jumping Jacks Part Of Your Workout </h1>

Ray recommends incorporating gentle versions into your warmup to get your muscles active and blood pumping through the body.

Speed them up and add them to a HIIT circuit, or superset them with box jumps for a serious lung burner. In a HIIT circuit, theyre great paired with similar high-impact exercises in different planes, like mountain climbers, burpees, or side plank crunches.

You have tons of other options for <a href="https://www.womenshealthmag.com/fitness/a23842114/hiit-workout-routine/" id="17b1f362-9a29-3282-ac2f-dfd35e174b88"> HIIT moves </a> , so chances are youll only turn to jumping jacks once or twice a week. But if you love the move, you can do them daily with very low chance for injury risk, Ray says.

Bored of the regular variety? You can get super-creative with this move: Alternate a jumping jack with a pushup, burpee, or squat. Or try a <a href="https://www.womenshealthmag.com/fitness/a26327496/squat-jacks/" id="58826c54-8785-3bc2-a5b8-f2cbbf92cac9"> squat jack </a> for an extra challenge. You can also vary the cardio intensity by increasing or decreasing your speed, Ray suggests.

Things high school gym class was good for: gossiping, checking out your wanna-be S.O. in track shorts, and kinda-sorta learning basic exercises.

The Right Way To Do Jumping Jacks

Traditional deadlifts are like black coffee-they work miracles without any fuss. But sometimes you need a little something more-an extra kick of caffeine, a little boost of flavor-so you opt for a latte or an Americano.

Well, with deadlifts, if you want to pull more weight or work different parts of your glutes, you go sumo, says San Diego-based exercise physiologist Pete McCall, C.S.C.S.

How to: Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. Rotate your feet away from the midline of your body so theyre turned out 30 to 45 degrees. Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. Take a deep breath and engage your core. Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. Slowly lower the weights back to the floor. Thats one rep.

Sumo deadlifts make it easier to lift heavier weights.

Reps/sets for best results: The position of sumo squats allows you to pull heavier (more on that in a sec), so aim for 5 to 8 reps where youre fatiguing by the last one. Rest 90 seconds. Start with 2 sets and work your way up to 4 over time, McCall advises.

Note: You can also perform this move with a barbell or kettlebell.

Just like traditional deadlifts, the sumo variety is primarily a strength move, although it can also help improve hip mobility, McCall says.

The primary perk of a sumo deadlift over the regular kind is it makes it easier to lift heavier weights. Turning your feet out and grabbing [the weight] under your center of gravity shortens the lever length between your hands and hips, where all the power is generated," he explains. "This reduces the load and allows you to pull more weight.

Both variations strengthen the same muscles: glute maximus, hamstrings, adductors (all those responsible for extending the hips). But because your feet are pointed outward, the external rotation of the hips helps target different angles of the glutes' muscle fibers, helping them develop even more as a whole, McCall adds.

<h1> Make Sumo Deadlifts Part Of Your Workout </h1>

In the bigger picture of a workout routine, traditional deadlifts are still an ideal go-to. But since sumos develop your glutes differently and let you lift more, it can be helpful to switch to this variety for 6 to 10 weeks, McCall says.

Incorporate them into any <a href="https://www.womenshealthmag.com/fitness/a19982843/best-leg-exercises/" id="2deeee88-59e0-3f78-a448-099205d20719"> leg day workout </a> -up to three times a week.

Because glutes exercises use up a lot of energy, execute the move toward the beginning of your workout, when your muscles are strongest, McCall says. Sumos work the back of your legs, so, if you do a <a href="https://www.womenshealthmag.com/fitness/a26799288/what-is-a-superset/" id="b72d834d-7f08-362d-ab55-cb4a870da422"> superset </a> , pair it with a move that targets your quads and other muscles along the front of your thigh-like goblet, front, or squats.

How To Do A Sumo Deadlift The Right Way

We get it-burpees suck in the moment. But you should definitely power through them: Burpees are a total-body exercise and a cardio-strength move-they predominantly give you a cardio challenge, while also building strength and mobility, says Brandon Mentore, ACE-certified trainer and strength and conditioning coach in Philadelphia.

In other words: They hurt-but they'll work your body.

How to: Stand with feet hip-width apart, arms by your side. Drop your body down into a low squat position, with your hands touching the ground. Then kick your feet back, landing in the pushup position. Now, repeat the motion backward: Jump your feet forward to the outside of your hands so youre in a low squat position, then stand back up. Thats one rep. (Optional: Complete a <a href="https://www.womenshealthmag.com/fitness/a20697233/hindu-pushup/" id="e4c491c3-4cf7-3ba6-a0ba-6944313ce7b6"> pushup </a> in the middle, or try one of these other <a href="https://www.womenshealthmag.com/fitness/a19929892/burpee-variations/" id="cef30b22-b808-3494-a9bc-3cd43ec4a285"> burpee variations </a> .)

Burpees are considered a cardio-strength move.\"

Make it more challenging: For an extra cardio boost, instead of standing from the low squat position, jump straight up, landing with soft knees as you seamlessly move down into the next burpee.

Make it easier: To lighten your load a little (whether youre new to conditioning or exhausted halfway through your set), skip the jump in and out of the pushup position and instead step your feet back from and into the low squat.

Form tips: Regardless of variation, Mentore says to watch your form in the pushup position-dont let your hips sink down.

Reps/sets for best results: Aim for three to four sets of 10 to 15 reps.

Burpees are considered a cardio-strength move, meaning they increase your heart rate but also build muscle-and are on par with similar exercises like mountain climbers and jumping jacks, says Mentore. They work your entire body, especially your arms and shoulders.

<h1> Make Burpees Part Of Your Workout </h1>

Its a very versatile exercise, Mentore says, noting that burpees are best used in a warmup and as active recovery.

It makes for a great warmup because it engages a lot of muscle groups, plus "gets the core body temperature up and the muscles ready for continued work," says Mentore.

For active recovery, pair burpees with an accessory arm exercise like biceps curls. Biceps curls have a high fatigue rate and performing burpees in between sets minimizes the downtime for recovery and maximizes your work efficiency, says Mentore.

When you do burpees, stick to 10 and 15 reps. If you're just doing one set, feel free to push past this number. But if youre doing more than one set, youll get more out of each round if you stick to this rep range, rest for 30 seconds to a minute, and then hit it again, says Mentore. (Three to four sets is a good goal.)

You can do burpees several times a week, as long as you have strong and healthy shoulders. Because you focus so much bodyweight into this area when you drop down, its easy to overdo it if your shoulder strength isnt where it needs to be, Mentore says. But otherwise, don't be afraid to make this workout move a regular part of your fitness routine.

Things you never want to do, but are always thankful for afterward: Going to the dentist, networking with your moms best friends cousin (awks!), churning out 30 seconds of burpees.

How To Do Burpees Like A Fitness Beast

There are three heads to the triceps muscle, all of which combine into the triceps brachii tendon, says Cara Bonney, CSCS, a master trainer in Dallas. "The three converging creates that coveted horseshoe shape at the back of your arm."

Score that sculpted shape with the overhead triceps extension move.

<h1> How To Do A Triceps Extension </h1>

Form tips: Make sure your shoulder blades stay anchored the entire time, and engage your core so your torso doesnt move or overarch. And be sure your elbows are tracking forward, not flaring out wide, in order to protect your shoulder joints.

Reps/sets for best results: If your goal is strength and endurance, aim for 3 sets of 8 to 12 reps. If youre going for size, use a heavier weight for 3 to 5 sets of 4 to 5 reps.

<h1> Benefits Of Triceps Extension </h1>

The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located. The three heads of the triceps muscles all come together to help extend the elbow, so it's a really effective move, says Bonney. Plus, strengthening the tendon will help you with functional strength, like pushing things away.

There are a ton of moves to sculpt your triceps, but overhead extensions are also great to challenge the stability of your shoulder girdle. And because youre working against gravity, overhead triceps extensions can feel more challenging than other moves working the same muscle, she adds.

<h1> Make Triceps Extension Part Of Your Workout </h1>

Work triceps extensions into your <a href="https://www.womenshealthmag.com/fitness/a19934945/upper-body-workout-for-toned-arms/" id="3ffcbf3b-f85e-382f-adf7-e956648738b4"> upper body days </a> -ideally two to three times a week. Like all triceps moves, these are great to pair with a bicep exercise for balance, Bonney says. And they can be integrated with pretty much any type of routine including <a href="https://www.womenshealthmag.com/fitness/a20703383/dumbbells-for-total-body-toning/" id="4b520b18-0c52-31ca-a7d6-c6849c34aca1"> total-body </a> , <a href="https://www.womenshealthmag.com/fitness/a23842114/hiit-workout-routine/" id="ebb46243-2f1c-325a-ae35-7e05050a8264"> HIIT </a> , and even <a href="https://www.womenshealthmag.com/fitness/a26346087/what-is-barre/" id="334b403e-491f-3ca3-a3d6-4629dd157f69"> barre </a> .

The real fun comes in changing out equipment: Trade the dumbbell for a weight plate; or try placing a resistance band under your feet and pressing the handles overhead. Bonneys favorite: Reaching for a TRX suspension trainer. To do triceps extensions with TRX, face away from the anchor point with your hands in the handles and thumbs at temple height. Then, extend your elbows as you press your body away from your hands and back. This challenges the core a lot more, says Bonney.

One note: If you have limited shoulder mobility or a previous injury, Bonney says to skip overhead triceps extensions and opt for a different tri-burner (like <a href="https://www.womenshealthmag.com/fitness/a26556206/tricep-kickbacks/" id="3b1c0727-2627-3b87-a589-1e063e32ff34"> triceps kickbacks </a> ) instead.

Good things always come in threes: fairy godmothers, parts of a combo meal, boy bands made of brothers (Hi Jonas and Hansen!). So its no surprise the most eye-popping muscle in your arms is, in fact, three parts that join together.

How To Do Triceps Extensions Like A Total Pro

But when the muscle that runs from your shoulder down to your elbow pops, it signals serious strength-likely from mastering the triceps kickback.

<h1> How To Do A Triceps Kickback </h1>

How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees. That's one rep.

Form tip: Make sure you dont swing the upper body and ensure your back is flat, not hunched, says Jenna Epperly, ACE-certified trainer at Jim White Fitness &amp; Nutrition Studios in Virginia Beach, VA.

Reps/sets for best results: Epperly recommends three to four sets of 12 to 15 reps.

<h1> Benefits Of The Triceps Kickback </h1>

Living up to their name, triceps kickbacks mainly work your triceps, which is the big muscle that runs along the back of your upper arm, Epperly explains. The move also strengthens the auxiliary muscles that help your hand extend.

And this move is great for functional strength: Powerful triceps are required for every pushing movement and some pulling ones when the arms are close by your side (think: opening doors, rowing, helping someone up off the floor). Plus, they make your arms look downright incredible.

<h1> Make Triceps Kickbacks Part Of Your Workout </h1>

Do triceps kickbacks at least once a week, Epperly advises-more if your workout split emphasizes upper body.

I would definitely use this exercise in an arm workout or circuit because it's such a simple movement and pairs so well with others, she adds. Add it to an <a href="https://www.womenshealthmag.com/fitness/a19934945/upper-body-workout-for-toned-arms/" id="5000583d-ab70-3586-a64d-6e346c400075"> upper body circuit </a> , along with moves like chest press, <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/" id="85fc1190-8277-31aa-ac63-fd5d4aa62059"> biceps curls </a> , and shoulder press to target a multitude of muscles. Or pair it with another triceps-specific move, like dips, to really fatigue the muscles, she says.

Bonus idea: You can add one set of small pulses or a static hold at the end of all your reps to really feel the burn.

The secret to an upper body that looks fierce AF: cut triceps. This part of the arm often gets lost in the workout shuffle-while moves like <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/" id="85fc1190-8277-31aa-ac63-fd5d4aa62059"> biceps curls </a> and presses take main stage.

How To Do A Triceps Kickback For Seriously Toned Arms

A few things first: You can either do a biceps curl sitting on a bench or standing. Its mostly personal preference, but Bonney says standing challenges your core more. And whether you want to do a single arm curl or curl both arms at once depends on your goal, she adds. If youre working for strength or size, alternate arms since you'll be able to lift more weight. For muscle endurance, or to earn a little core and shoulder stability, curl both arms simultaneously.

How to: Sitting or standing, hold a pair of dumbbells by your side, palms facing forward. Bend your elbow, pulling your hand(s) towards your shoulder slowly and with control. Your upper arm and wrist should stay still; only move your forearm from the elbow joint. Curl all the way up, leaving a little space between your hands and shoulders. Pause, and lower down slowly all the way to the bottom.

Form tips: Keep your torso stable and spine straight. "Avoid bending backwards as you pull the weight up," says Booney. "This will assist the biceps instead of isolating and strengthening them." Prevent this common error by engaging your abs and back, and using lighter weights.

Reps/sets for best results: If youre training for strength or endurance, opt for a weight thatll let you hit three sets of 8 to 12 reps, one minute of rest between sets. If your goal is hypertrophy (size), choose a heavier weight for four to five sets of four to six reps, Bonney advises.

The most obvious benefit of the biceps curl is sculpted arms. But it can also make you better at other exercises.

The biceps main function is to flex or bend the elbow," says Bonney. "This is a movement used in a lot of other upper body exercises-like rows, where your biceps work to bend the elbow to pull the weight back to your body."

Because biceps curls involve a lot of stabilization, the move also helps train your shoulder to be more stable and teaches your core to engage. Triple whammy!

<h1> Make Biceps Curls Part Of Your Workout </h1>

Whether you want to dominate the rowing machine or just crush that #FlexFriday pic, its time to turn your attention to the biceps curl. This move is incredibly basic-but building front-of-arm strength has a ripple effect: Strong biceps are important for more than just vanity," says Cara Bonney, CSCS, a <a href="https://www.clubpilates.com/" id="cf3fc5e6-5a85-3ae1-a9c9-2b7a2bd14a34"> Club Pilates </a> master trainer in Dallas. "They're involved every time you bend your elbow, so you need to k...

Rachael Schultz

Articles written by the author