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I love starting my day by doing morning stretches.

Best Stretching Exercises: Basic Stretch Routine - BuiltLean Here are 7 of the best stretching exercises you can complete while sitting on an exercise mat. This is a great basic stretch routine for beginner and intermediate level exercisers.

Today's WOD 11/23
Skill - Bar Muscle Ups

WOD - For time:

25 Burpee Box Jump Overs (BBJO) 24/20” - 5 Rope Climbs
20 BBJO - 4 Rope Climbs
15 BBJO - 3 Rope Climbs
10 BBJO - 2 Rope Climbs
5 BBJO - 1 Rope Climb
**20 min cap**

Lifting Weights for 30 Minutes a Day

Lifting weights is an effective form of exercise for developing and maintaining a lean, toned body. It's also important for bone density and the maintenance of muscle mass. You can lift weights for 30 minutes per day, but you also should incorporate a few different routines to help you get the most out of your weightlifting sessions.

Alternate Muscle Groups
If two to three weightlifting sessions per week seems like too few for you, then give your muscles a rest by alternating muscle groups each day. On the first day of the week focus on strength-training exercises for your legs. Work your abdominal muscles on the second day, and train your upper body on the third day. Continue to rotate this schedule for the rest of the week to ensure each muscle group has sufficient time to rest between workouts -- generally 24 to 48 hours.

Set Goals
Goals give you something to work toward and help you focus your weightlifting efforts. Identify the fitness goals that encouraged you to start lifting weights in the first place. Work with a personal trainer, especially if you're new to weightlifting, to ensure you're regimen will help you achieve your goals. Consult with your doctor to get clearance before you start. The workout you do to bulk up will be different from the one you do to maintain bone density and muscle mass. Determine your goals, and then work with someone who can help you achieve them.

Keep Your Body and Mind Challenged
Daily weightlifting sessions don't have to revolve around the same equipment and exercises. In fact, to keep your muscles challenged and your mind from growing bored, you should change up your equipment and exercises Use kettlebells or dumbbells one day, a barbell and weighted plates another day and weight machines the next time. You can also perform your strength-training exercises with a medicine ball or alternate forms of weights, such as sandbags.

Consider a Rest Day
As psyched as you might be to work out every day, your body will actually benefit from taking one day off. Plan a rest day each week, and refrain from lifting weights or engaging in vigorous exercise of any kind. Take a leisurely walk or bike ride if you really feel the need for movement, but it's OK to give yourself permission to relax on the couch. A rest day helps your muscles repair, which also contributes toward the development of more muscle mass. Daily weightlifting without any rest can lead to overtraining syndrome, resulting in sleep and eating problems, fatigue, injury and depression.

10 Exercises to Strengthen a Pitcher's Shoulder

One of the most effective ways to strengthen your pitching shoulder is with resistance training -- dumbbells, elastic tubing and cable machines. The overhead (overhand) throwing motion puts a tremendous amount of strain on the shoulder joint, which is designed for mobility rather than strength. Thus, the ideal pitcher’s shoulder exercise program strengthens the muscles of the shoulder stabilizers, as well as those of the rotator cuff and upper-arm movers.

Addressing Many Planes of Motion
You can begin with shoulder exercises that are part of the “Thrower’s Ten,” an upper-body exercise program designed by Andrews Sports Medicine & Orthopaedic Center. They can be grouped roughly by shoulder movement -- extension and flexion, internal and external rotation, abduction and horizontal abduction. For each exercise, perform three sets of 10 to 15 reps with each arm. It is important to balance the strength between your throwing and non-throwing arms. Use the same weight or resistance setting for each side and complete the same number of reps. Increase the weight settings as your strength improves.

Extension and Flexion: Velocity and Stability
Diagonal flexion (flexion and adduction) contributes to pitch velocity, while diagonal extension (extension and abduction) stabilizes the shoulder joint. Perform these exercises using elastic tubing or a cable machine. For the extension exercise, set up the tubing to pull at ankle level from the left. Grip the handle with your right hand in front of your left hip so your arm makes a diagonal line up to the right shoulder. Keeping your elbow straight, pull your hand diagonally upwards and above your right shoulder. Lower your arm and repeat. For flexion, set up the tubing so it pulls overhead and from the right. Grip the handle with your right arm extended above your shoulder. Pull downwards in a diagonal line across your body and toward your left hip. Raise your arm and repeat.

External Rotation: Loading Up the Arm
The further back you can c**k your arm -- the function of the external rotators in your rotator cuff and upper arm -- the greater range of motion you have to accelerate the ball. Keep your elbow bent to 90 degrees for these exercises. Hold your right arm out at shoulder level with your forearm horizontal to the ground. Your arm should make an “L” shape if viewed from overhead. With the tubing set in front of you and pulling forward, grip the handle and rotate your forearm back and up into the “goalpost” position. Rotate your forearm back down and repeat. For the next exercise, hold your right arm next to your side with your forearm crossing in front of your body in a horizontal line. With the tubing pulling from the left, grip the handle with your right hand and rotate it outward and to the right. Rotate back to the left and repeat.

Internal Rotation: Putting Heat on the Ball
The internal rotator muscles of the rotator cuff and upper arm are major contributors to the velocity of a pitched ball. These exercises are like doing external rotation in reverse, with the tubing pulling in the opposite direction. Start with your right arm up in the “goalpost” position and the tubing pulling behind you. Rotate your forearm downwards into a horizontal “L” shape. Rotate upward and repeat. For the next exercise, start with your right upper arm next to your side and forearm rotated outward. With the tubing pulling from the right, grip the handle and rotate your forearm inward and across your body. Rotate back to the right and repeat.

Abduction and Scaption: Stabilizing the Overhead Motion
These exercises strengthen the muscles that raise your arm and stabilize your shoulder. For both of these exercises, keep your elbow straight and don’t shrug your shoulder. Focus on raising your arm by rotating your shoulder blade in the back. For the abduction exercise, hold a dumbbell with your arm hanging down by your side. Lift your arm straight up to shoulder level, keeping your wrist neutral and palm facing down. For the scaption exercise, rotate your wrist so your thumb stays on top, palm facing forward. Keeping your arm at 30 degrees in front of your body, raise it to shoulder level.

Horizontal Abduction: Putting on the Brakes
These exercises strengthen the shoulder blade stabilizers involved during deceleration or the follow-through. Lie face-down on a bench with your right arm hanging straight down and holding a dumbbell with a neutral wrist. Keeping your elbow and wrist straight, raise your arm out to the side until it is horizontal with the floor. Hold for two seconds, lower and repeat. Use the same starting position for the row exercise. This time, bend your elbow and pull your arm as far back as possible. Hold for two seconds, lower and repeat.

How Do You Bend Down Far?

Bending your body down to pick something off the floor can be a pain in the back. Your hamstrings and calves can feel as taut as leather, and your torso may refuse to go any lower, leaving your fingers dangling a couple of inches from the ground. Although stretching tight muscles individually may help -- such as stretching your hamstrings for 30 seconds -- the flexibility improvement is only temporary, lasting about three minutes, according to a 2000 research published in "Journal of Athletic Training." Physical therapist Gray Cook recommends that you perform a series of breathing and movement patterns that coordinates movement among your lower back, hips and legs. This will help you improve abdominal stability and increase the distance you can bend down.

Step 1
Warm up your body by taking a quick five-minute walk or jog to get your blood flowing and your muscles warmer. Spend about three to five minutes doing dynamic stretches to loosen up your hips and lower back, such as leg swings and standing torso twists.

Step 2
Stand with your toes and the balls of your feet together on top of a 3-foot-long half foam roller. Your heels should be on the floor. Place a folded towel between your thighs and squeeze it firmly. Inhale as you raise your arms overhead with your palms facing forward, extending your spine and tightening your buttocks slightly. Exhale as you carefully bend your body forward to touch your toes, shifting your weight toward the balls of your feet. Bend your knees slightly if you cannot touch your toes with your legs straight. Stop and breathe deeply to allow your muscles to relax once you feel a stretch. Hold this position for one or two deep breaths to relax your lower back. In the next repetition, see if you can go a little further down.

Step 3
Inhale as you raise your torso up and your arms over your head. Repeat the exercise five to 10 reps. Reduce the amount of knee bending with each repetition until your knees are almost completely straight. Do not hyperextend your knees and do not round your spine excessively.

Step 4
Stand with your feet together with your heels on top of the foam roller. Your toes and the balls of your feet should be on the floor. Place a folded towel between your thighs and squeeze it firmly. Inhale as you raise your arms overhead, extending your back and tightening your spine slightly. Exhale as you bend your torso forward to touch your toes, shifting your weight slightly toward your heels. Bend your knees slightly if you cannot touch your them. Hold this position for one or two deep breaths.

Step 5
Inhale as you raise your body to the starting position with your arms over your head. Repeat the exercise five to 10 times. Follow the same precautions as in steps two and three.

Deep Squat Progression
Step 1
Stand with your heels on top of the foam roller with your feet slightly wider than your shoulders' width. Place a yoga block on the floor between your feet about 6 to 8 inches away from the foam roller. Inhale as you raise your hands overhead. Exhale as you bend your torso forward to touch the yoga block with your fingers or palms. Do not hyperextend your knees or excessively flex your spine. Press your fingers or palms into the yoga block as you hold this position for one deep breath.

Step 2
Maintain constant pressure on the block as you lower your buttocks to the floor to get into the deep squat. Bring your knees slightly apart so that your elbows do not touch them. Keep your spine straight and your shoulders down and away from your ears. Hold this position for one to two deep breaths.

Step 3
Exhale as you raise your arms overhead without changing your torso's posture. Inhale deeply and exhale as you stand straight up without sticking your buttocks behind you or rounding your torso. Lower your arms by your sides and relax your shoulders. Repeat the exercise 10 times. Make the movement smooth throughout this exercise, focusing both on your breathing and movements.

Standing Abdominal Breathing
Step 1
Stand with your feet about as wide as your shoulders with your feet pointing forward or slightly turned out. Keep your knees slightly bent. Place your hands gently on your abdomen. Inhale with your nose and let your abdomen expand like a balloon. Exhale through your mouth with your lips slightly pursed and let your abdomen retract into your body. The abdominal retraction creates more space in your abdominal cavity for the lower spine to bend forward.

Step 2
Keep your lower body in the same position throughout the exercise. Raise your arms out to your sides at the moment you start to inhale. Continue to inhale until your hands are over your head with your arms extended.

Step 3
Exhale as you lower your hands in front of your body and down to your abdomen with your hands slightly apart like you're holding a small, squishy ball. Repeat the exercise for 10 to 20 reps. Match your breathing with your movements to maintain a steady rhythm. This principle applies to all movements.

What Size Weight Should Women Begin Lifting Weights With?

Many women shy away from using weights because they're afraid they'll bulk up and look like a bodybuilder. The truth is that adding weights to your routine is a healthy way to increase your strength and endurance while toning up all over. Strength training is a vital part of a well-rounded workout routine, but choosing the right weights prevents injury and maximizes the benefits. You should begin seeing results in just a few weeks, according to MayoClinic.com.

General Guidelines
If you're new to weight lifting, jumping in with a heavy pound load can lead to injury and stall your progress. MayoClinic.com recommends choosing weights that allow you to complete 12 repetitions without compromising your form. Grab a set of weights and do a set of bicep curls or chest presses. The final two or three reps should be hard to squeeze out, but not so hard that your form suffers. If this is too easy, you need heavier weights. If you can't finish the set, move to a lighter pound load.

Goals
Your goals play a role in what type of weights to start out with. If you want to gain endurance and fitness, it's better to choose lighter weights and do more repetitions, according to the American Council on Exercise. If bigger and stronger muscles are your objective, use heavier weights and do fewer repetitions with them. Even as you increase your weight, it's still important to use a pound load that doesn't compromise your form, whether the set contains three to five reps for building strength and size or 12 to 15 reps for gaining endurance.

Increasing Pound Load
Over time, your body adapts to an exercise routine. If you stick to the same pound load and number of repetitions, your progress is likely to stall. As you gain strength and endurance, add repetitions and sets to your routine to keep your muscles challenged. Once a pound load starts to feel too easy, move up a size or add another set to your strength-training regimen, recommends MayoClinic.com.

Tips
MayoClinic.com recommends a day of rest between each strength training session. This gives your muscles time to repair and recover, so you can make strides in strength, size and endurance. Free weights, barbells and weight machines all work well for strength training, but the American Council on Exercise suggests mixing and matching your choices for a well-rounded routine that maximizes the benefits to each of your major muscle groups.

How to Estimate Calories Lost Walking

Despite advertisements that claim you need the latest weight-loss secret to shed pounds, the true process is simpler: Use more calories than you ingest and you’ll lose weight. Reverse the process, and soon you’ll notice your waistline expanding. Walking regularly as you do your daily activities is an effective way of keeping your weight in check. Keep track of how many calories you burn walking during your daily life with a formula explained by David Alan Krupp, Ph.D., a professor of Biological and Marine Sciences at the University of Hawaii’s Windward Community College.

Step 1
Weigh yourself and divide the result by 2.2 to convert it from pounds to kilograms.

Step 2
Figure out how many calories you burn at rest by solving a simple equation in which your age is measured in years and your weight in kilograms. If you are a female between the ages of 10 and 18, multiply 12.2 by your weight and add 746 to the total. Between the ages of 18 and 30, multiply 14.7 by your weight and add 496 to the result. If you are a woman aged 30 to 60, multiply your weight by 8.7 and increase the total by 829. If you are older than 60, multiply your weight by 10.5 and add 596. The numbers change for males. Between the ages of 10 and 18, multiply your weight by 17.5 and add 651 to the total. If you are between 18 and 30 years, multiply 15.3 by your weight and increase the result by 679. If your age ranges from 30 to 60, multiply your weight by 11.6 and add 879. If you are a male older than 60, multiply 13.5 by your weight and add 487 to the total. Thus, if you are a 19-year-old female who weighs 68 kilos, for example, multiply 14.7 by 68. Add 496 to the result. The total, 1495.6, is the number of calories your body burns at rest. Note your number on a piece of paper.

Step 3
Choose the category that best describes how physically active you are when you walk. If you are extremely active, your walk level is comparable to going for a 14-mile run daily. If you are very active, you walk at the level of a full-time athlete. If you are moderately active, you walk at a moderate level, expending energy comparable to working as a construction worker or farmer. If you are lightly active, your walking places little physical demand on your body. It’s comparable to light housekeeping. Note your walk level next to the calories you burn at rest.

Step 4
Identify your walk type based on your gender and the intensity level of your walking. This is your activity factor. If you are an extremely active woman, your activity factor is 1.2. If you are very active, your number is 0.9. A rating of 0.6 indicates you are moderately active and 0.5 that you are lightly active. If you are a man and you see yourself as an extremely active walker, your activity factor is 1.4. It is 1.1 if you are very active and 0.7 if you walk in moderation. A 0.6 activity factor shows you’re lightly active. Take note of your number.

Step 5
Multiply your activity factor by the calories you burn at rest. If you are a moderate walker, using the example in step 2, multiply 1495.6 by 0.6. The result, 897.36, is an estimate of how many calories you burn when you walk around during the day. Here, it is worth noting that while this formula gives you a general guideline on the calories burned as you walk around during the day, your weight and metabolism, as well as the intensity and length of your walking, influence the actual number of calories you use walking around all day. Because you move faster to walk 5 miles in 30 minutes than you do to cover the same distance in one hour, for example, you burn more calories going at a quicker speed. Likewise, you use more caloric energy to walk 10 miles than half that distance.

Benefits of Sit-up Exercises

Although the exercise term "sit-up" is often used interchangeably with "crunches," there's a slight difference. While both crunches and sit-ups start in the same laying-down position, sit-ups involve lifting your entire torso up into a semi-seated position. In contrast, crunches simply require you to lift your shoulders and upper back off the ground. While the sit-up offers many health and fitness benefits, talk to your doctor before trying this exercise, especially if you have a history of back or neck pain.

Requires No Special Equipment
Don't get fooled into thinking that sit-ups, which require absolutely no specialized fitness equipment, are subpar when it comes to chiseling out a six-pack on your torso. In fact, in an exercise study commissioned by the American Council on Exercise, researchers found that fancy workout gear does not have an advantage over the simple sit-up or crunch. You can do the sit-up in the privacy and comfort of your own living room without having to visit a gym.

Works More Muscles for More Gains
Both the sit-up and the crunch hit your abs hard, helping you to get a toned and ripped abdomen in time for your next visit to the beach or swimming pool. But sit-ups go one step further. Because they involve a greater range of movement and more lifting motion, sit-ups force you to work not just your abdominal muscles, but also the connecting stabilizer muscles, such as your hip flexors and the muscles in your legs and chest. If you're looking for a full-body workout, sit-ups may be a better option and may give you more bang for your buck. Additionally, because this exercise involves more muscles, it may also help you burn more calories compared to crunches.

Boosts Your Overall Torso Health
While your eyes may be checking the mirror for six-pack abs, sit-ups and other ab exercises strengthen underlying stabilizing muscles, such as your spinal erector muscles. Over time, sit-ups increase both flexibility, range of motion and strength for your core. This creates numerous health benefits, such as improved posture, reduced risks of injury to your back, and better stability and strength when you're doing any type of movement, such as lifting or jumping.

Easily Modifiable to Turbo Your Workout
Once you've gotten used to doing sit-ups, the simple nature of this ab-targeting workout makes it easy to modify so you don't get bored. This means you can turn up the intensity to exercise harder, or simply get creative so you stay excited about fitness and don't get stuck in a workout rut. For example, you can try Janda sit-ups, which focuses the workout more onto your abs. To do a Janda sit-up, simply rope an exercise band around a sturdy object, such as the leg of a heavy table, and hook your heels into the exercise band before performing a sit-up as you normally would. Or, try holding a weighted exercise ball against your chest while doing a sit-up -- the added weight ratchets up the exercise intensity and makes your abs work harder.

Running 30 Minutes a Day

Lace up your shoes, queue up your favorite MP3 player playlist and bound down your front steps for a 30-minute run, and you're already doing your health a favor. A half-hour run several times a week provides enough exercise to exceed the Centers for Disease Control and Prevention's weekly exercise recommendation and can lead to noticeable changes in your physical and mental health.

Daily Might Be Too Much
Regular cardiovascular exercise is important if you wish to keep or build a healthy body, and running frequently can be the solution. A 30-minute run is enough to positively impact your health, but running 30 minutes a day, seven days a week, might be too much for some people. Even if you're dedicated to getting exercise, a high-impact, vigorous activity such as running can lead to joint and muscle soreness. Instead of running daily, opt for up to five runs per week, which gives your body two days for recovery.

Running for Weight Loss
If you use a vigorous form of exercise such as running as your primary form of cardio, the CDC recommends devoting 75 minutes to this workout per week. If you exercise for the purpose of weight loss, double the guideline to 150 minutes per week. Five 30-minute runs every week create enough exercise to meet this guideline and, provided you adequately reduce your caloric intake, the exercise can lead to weight loss.

Break It Up
Running for a 30-minute stretch isn't possible for everyone. If you're previously been sedentary, it's unlikely you'll be able to run for a half hour without discomfort and even a risk of injury. MayoClinic.com recommends breaking the 30-minute workout into shorter intervals, noting that no benefit to longer, infrequent periods of exercise exists when compared with shorter, frequent workouts. Instead of pushing yourself to run for 30 minutes, perform a trio of 10-minute intervals, allowing for rest between each one.

Better Health is Just Steps Away
Whether you use running as a way to shed some weight or just enjoy the solitude of this solo activity, running 30 minutes a day offers diverse advantages for your health. It strengthens your muscles, bones and even your immune system. Emotionally, running can decrease your stress level and promote a feeling of relaxation. It's an ideal form of exercise because it requires only a pair of comfortable shoes and some athletic attire.

How to Do the Butt Exercise Called Clams

The clam exercise -- also known as the clamshell -- gets its name from your leg motions, which resemble a clam shell opening and closing. The activity targets the gluteus muscles in your butt and, as a result, can improve your running and jumping ability while making you more attractive when viewed from behind. Perform clams one to three times per week, along with your other glute or core exercises, or as part of a total-body workout.

Step 1
Ride a stationary bike or perform a comparable form of moderate aerobic exercise for five to 10 minutes before you work out. The aerobic activity gets your blood pumping and warms your muscles.

Step 2
Lie on your side, on the floor or on a yoga mat. If your left side is on the floor, extend your left arm past your head and stack your right leg on top of your left. Alternatively, use your left arm to support your head in a comfortable position. Bend your knees at 45 to 90 degrees, keeping your feet aligned with your torso.

Step 3
Contract your glutes as you lift your right knee slowly as high as you comfortably can. Keep your right foot on top of your left and your left leg and hip on the floor. Move your leg as if your feet and hips were the clam shell’s hinges.

Step 4
Pause for two seconds at the top of your motion and then return your knee slowly to the starting position. Perform 10 repetitions on each side.

Mind-Body-Spirit Exercises Fit for Pregnancy

Although it might be tempting to eat junk and watch television when you're pregnant, right now is actually the time to be healthier than ever, physically, emotionally and spiritually. Sure, you may not be able to perform arduous exercise, but there are still things you can do to keep your body and mind active while you're pregnant.

Meditation
Practice meditation throughout your pregnancy to regain your energy levels, grow accustomed to your rapidly changing body and connect with your baby. Try to set a few minutes aside each day to meditate, says yoga instructor Lisa Dawn Angerame. Make sure to find a comfortable surface and position to sit in. While meditating, focus mostly on your breathing, since it'll get harder to breathe as your pregnancy goes along.

Prenatal Yoga
You don't need to stop attending yoga classes once your belly grows too large for you to bend over. Instead, practice prenatal yoga to improve your strength and flexibility, reduce stress and anxiety and even prepare your body for childbirth. In a prenatal yoga session, the instructor will most likely focus on deep breathing, gentle stretches and calming poses. Don't push yourself too hard and talk to your doctor before starting this new yoga regimen.

Walking
Go on daily half-hour walks to improve your general well-being. If 30 minutes sounds like too much, you can split your walks up into parts throughout the day. Walking will strengthen your heart and bones, lower your blood pressure and blood sugar, help you gain weight at a proper rate for your pregnancy, reduce the risk of problems like preeclampsia and gestational diabetes, relieve some pregnancy-related pains and even prepare you for childbirth. Walking also helps reduce stress and anxiety.

Safety Considerations
Not all pregnant women should work out. Don't exercise if you suffer from lung or heart disease, preeclampsia or vaginal bleeding after four months of pregnancy. Talk to your doctor to know if you have a condition that can keep you from doing physical activity. Don't try any sports where there is a risk of falling or hitting your belly. Stop your workout immediately if you feel dizzy or short of breath; if you experience chest pain, muscle weakness, headaches, leg swelling, contractions, fluid leaks or vaginal bleeding; or if your baby stops moving.