Trainer Emily Skye’s 5 Key Workout Moves for Summer Confidence

May 11, 2017

If you love #fitstagram, you’ve probably encountered Emily Skye before. One of the things we absolutely love about the Reebok trainer — aside from her super tough and inspirational total-body workout demos — is that she’s totally body positive. Instead of focusing on losing weight fast, her whole program is designed around getting strong and feeling your best — whatever that happens to mean for you. She shared her challenging but totally beginner-friendly circuit workout with us, which only consists of five moves. Summer confidence, here we come!

Here’s how it works: Do each move for 30 seconds, and then take a 30 second rest, then repeat for a total of five rounds. It doesn’t require any equipment, so you can do it anywhere — even in your bedroom or your office. “All you need is a positive attitude and desire to get fit and strong,” she says.

1. Spiderman Climber: “This is a great move because it incorporates so many elements into one move,” Skye explains. “It’s a fantastic core strength builder, as well as being a great fat burning cardio move.”

2. Reverse Lunge: Instead of stepping forward into a lunge, this move has you stepping backward from a standing starting position. “Remember with this move to keep your back straight, your head in a neutral position and your stomach tight,” Skye advises. “When lunging backward, try to focus on squeezing through your glutes to get that extra little burn.”

3. Single Leg Romanian Deadlift: Start standing on one foot with a slightly bent knee. Then hinge forward at the hips, reaching your opposite hand to the floor. Then, return to the starting position, keeping your knee and back in the same position. Switch sides halfway through.

“This is a fantastic move for your glutes and hamstrings, as well as developing an overall strong posterior chain,” notes Skye. In other words, it can help make the whole back side of your body stronger. “Focus on correct technique with this move, as it takes a little coordination to do it properly. Once you get the hang of it, it’ll become one of your favorite booty moves, I can assure you!”

4. Chair Tricep Dip: You’ve probably seen this move before, and that’s because it’s a *good* one. “Keep your back straight and your stomach tight, and try and position your butt slightly away from the chair,” says Skye. “You can adjust your feet in front of you, depending on how challenging you want to make it. The further away from your body your feet are, the more challenging the move will be.” Prepare to feel the burn.

5. Butterfly Kicks: This last move is for your abs, and all we can say is oof. Start with your legs around six inches off the ground, slowly lift one leg up, and then alternate to the other, in a scissor-like motion. “Concentrate on your breathing during this move, because it is the last move in the circuit, so by now you’ll probably be a little puffed,” says Skye. “Make sure you suck your stomach in, and try and keep your lower back flat on the mat. If you feel your lower back coming away from the ground, stop yourself and readjust your position.”

What’s your go-to quick workout? Tell us about it @BritandCo!

(Photos via Emily Skye)

This Is the Best Time to Stretch During Your Workout

Between work commitments, grocery runs, and coffee dates, it feels like we barely have time to even make it to the gym. So when we do actually get our gear and go amid all these responsibilities (hello, 2024 New Year’s resolution), who can blame us for simply wanting to skip straight to cardio, burn as many calories as we can in 30 minutes, and then bounce? Unfortunately, this is a super ill-advised way to exercise, because it means you’re skimping on an essential part of the workout routine: stretching. Although adding a warmupmight mean tacking an extra 20 minutes onto your workout (you can do it!), the numerous benefits should make integrating stretching into your gym time a no-brainer. Nichole Tipps — lead trainer for V Shred, a virtual fitness training program — offers us some insight about the importance of stretching.

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

What’s your favorite stretch during a workout? Let us know on social media!

This article has been updated.

All images via Brit + Co

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