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Tom's Guide
23-06-2025
- Health
- Tom's Guide
You only need 6 moves, 2 dumbbells and 30 minutes to build a stronger core and full-body muscle
If you're after a short, intense workout that'll strengthen your core, build muscle all over your body and raise your heart rate for fat-burning results, I've found just the routine you need — no gym required. Grab a set of the best adjustable dumbbells (these are expensive, but flexible and make a great home workout companion) and roll out a yoga mat, then you're ready to take on this session from YouTube fitness duo Juice & Toya. There are just six exercises in total. You'll repeat the round three times, adding more weight into the mix each time The first round, it's body weight only. Then, one dumbbell, before ending the third round with two weights. If you're not sure which load to lift initially, Toya uses 5 and 10lbs dumbbells for the routine, while Juice works out with 10 and 15lbs. You'll train for 25 seconds, take a 15-second break, then start the next exercise. As there's not a long break between move (15 seconds), adjustable 'bells mean you can quickly switch loads before the next one begins, and you can gradually increase the weight as you get stronger over time, in line with the progressive overload technique. I always love Juice & Toya's workouts because they're effective, easy to follow and the pair demonstration different versions of the same move (standard and with modifications). However, for this one, there are no modifications. Instead, as Toya explains at the start, if you need to adjust the intensity of the exercise, either lower the load you're lifting or switch to using your body weight alone. There's a common myth that dropping weights is a 'failure', but it definitely isn't. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. As someone that's trained with weights for years, the worst mistake I made when first starting out was to lift too heavy. This meant I arched my lower back (hello, back pain) and I didn't focus on my form enough, so I wasn't getting much from the moves either. So, don't do what I did; if you need to drop the weight that's absolutely okay. You want to stick to the correct form to get the muscle-building effects of the routine. Plus, as it's arranged as a high-intensity resistance training workout, there are other benefits too. Working your muscles hard in quick bursts and keep breaks to a minimum increases your heart rate, so you burn more energy than during an equivalent steady-paced routine. And, over time, this can increase your metabolism as well. So, you end up with a muscle-building, core-strengthening, fat-burning, metabolism-boosting workout you can do in less time than it takes to watch an episode of your favorite TV show — and you only need two dumbbells to get started.
Tom's Guide
19-06-2025
- Health
- Tom's Guide
You only need 30 minutes to build a stronger core and muscle all over with this metabolism-boosting full-body workout
What's 30 minutes long, requires two dumbbells and builds full-body muscle? This short high-intensity workout. You don't need a gym's worth of equipment to get started, and it'll strengthen your core and raise your heart rate too. All you need is a set of the best adjustable dumbbells (so you can quickly switch loads between moves) and a yoga mat to improve your underfoot grip. Then you're ready to take on this routine from YouTube duo Juice & Toya. The workout is split into three groups of six exercises. The first round is bodyweight exercises, then you graduate to one dumbbell, before ending the third group with two weights, working for 25 seconds with a 15-second break between moves. If you're not sure which load to lift initially, Toya uses 5 and 10lbs dumbbells for the routine, while Juice works out with 10 and 15lbs. Although you can do the session with fixed weights, adjustable dumbbells are especially useful here. As there's not a long break between exercises (15 seconds), adjustable 'bells mean you can quickly switch loads before the next move, and you can gradually increase the weight as you get stronger over time, in line with the progressive overload technique. I always love Juice & Toya's workouts because they're effective, easy to follow and the pair demonstration different versions of the same move (standard and with modifications). However, for this one, there are no modifications. Instead, as Toya explains at the start, if you need to adjust the intensity of the exercise, either lower the load you're lifting or switch to using your body weight alone. There's a common myth that dropping weights is a 'failure', but it definitely isn't. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. As someone that's trained with weights for years, the worst mistake I made when first starting out was to lift too heavy. This meant I arched my lower back (hello, back pain) and I didn't focus on my form enough, so I wasn't getting much from the moves either. So, don't do what I did; if you need to drop the weight that's absolutely okay. You want to stick to the correct form to get the muscle-building effects of the routine. Plus, as it's arranged as a high-intensity resistance training workout, there are other benefits too. Working your muscles hard in quick bursts and keep breaks to a minimum increases your heart rate, so you burn more energy than during an equivalent steady-paced routine. And, over time, this can increase your metabolism as well. So, you end up with a muscle-building, core-strengthening, fat-burning, metabolism-boosting workout you can do in less time than it takes to watch an episode of your favorite TV show — and you only need two dumbbells to get started.
Black America Web
22-05-2025
- Entertainment
- Black America Web
Chosen Journey: Toyalove's Non-Linear Path in Christian Hip-Hop
Source: R1 Digital / R1 Toyalove is carving a unique space within Christian hip-hop with her authentic voice and meaningful music. But her path to this platform has been anything but linear. A former athlete with dreams of playing professional basketball, she faced adversity when her height became a barrier, leading to moments of personal struggle. 'That's the first time I truly felt depression,' she shared, reflecting on the period when her identity seemed inextricably tied to basketball. Yet, amidst the heartbreak, she found a profound connection to faith and purpose. 'Before, I didn't know myself,' Toya explained. 'Christ is where my identity lies… it makes you better, it makes you bolder.' Her devotion led her to channel her love for poetry into music. The transformation from penning verses in her dorm to recording in a studio an hour from home marked the beginning of her artistic career. 'I did a freestyle, and my homeboy said, 'You need to take it serious.' That started it all.' Toya's music goes beyond mere melodies; it uplifts and inspires. 'I think people want healing music because everybody's going through something,' she said. For her, the goal is to provide substance and encouragement through soulful hooks and reflective lyrics. Despite facing criticism and doubts, including from loved ones, Toya remains steadfast. 'What a privilege… God chose me to do it,' she affirmed. Now, as she gears up for new projects in 2025, she's more determined than ever to use her platform to spread positivity and purpose. 'The rise of Christian hip-hop is here, and we're just getting started.' SEE ALSO Chosen Journey: Toyalove's Non-Linear Path in Christian Hip-Hop was originally published on
Yahoo
23-04-2025
- Health
- Yahoo
No, not sit-ups — I tried this 10-minute standing dumbbell ab workout and it torched my core
When you buy through links on our articles, Future and its syndication partners may earn a commission. As a fitness editor, I love that deep core shake you get after a minute-long plank. That said, if I'm in a busy gym, or I'm taking my workout outside now the weather is nicer, the chances are I'll want to swap my planks and push-ups for a standing ab workout. Far from being the easy option, standing ab exercises are a fantastic way to challenge the muscles in your midsection. As your core is working against gravity to keep your body stable as you move, you'll be working just as hard, if not harder, than you would lying on your back doing sit-ups and crunches. This workout has the added benefit of using a dumbbell, increasing the resistance. Grab a dumbbell, and get ready for your obliques to ache. The workout is created by YouTube trainers Juice and Toya. It involves eight different exercises, which you'll do for 30 seconds, with a 10-second break, then another 30 seconds. All of the exercises use a dumbbell, so you'll want to have a set of the best adjustable dumbbells on hand. At the top of the workout, Juice and Toya recommend using a dumbbell between 2-25lb (2-12kg). However, you should always select the right weight for you and your body. As a reminder, the right weight should feel challenging, but not impossible by the final few reps. The workout is set up so you can follow along in real time — there are no form pointers or instructions, so you can pop your best workout headphones in and listen to your own music should you wish. If you're new to an exercise, or you're returning to exercise following an injury or pregnancy, it's a good idea to check with a personal trainer to ensure you're moving with good form. If this isn't an option, try and do the workout in front of a mirror and ensure you're not hunching over, arching your back during the workout. It's important to move slowly and with control. If this means lowering the weight of the dumbbell, do so. You'll still get all the benefits, but you're less likely to put yourself at risk of injury. This workout is suitable for all levels. Toya is three months pregnant in the video; however, if you are pregnant, it's important to check with your doctor or midwife before exercising. If you're a complete beginner, use a light dumbbell. If you're more advanced, increase the weight or do the circuit another time through to increase the intensity. I unrolled my exercise mat, grabbed a set of 10lb dumbbells and gave this workout a go between meetings. Here's what happened: This workout involves a lot of standing side crunches and woodchop moves, and I really felt it in my obliques by the end of the 10 minutes. The obliques are the muscles that run along the side of your torso and are responsible for supporting and stabilizing your torso. You might have heard from fitness influencers on TikTok that working your obliques will make your waist wider, however, this is a complete myth. Obliques are essential when you rotate and twist your torso, so you don't want to skip strengthening them. A lot of the exercises in this workout recruited my upper and lower body muscles, not just my core. These compound exercises meant I was getting more of a full-body workout than my typical ab finishers, and I appreciated that. If I'm short on time, I often opt for bigger compound moves, like squat thrusters or deadlifts, to target multiple muscle groups. This workout is one I'll be repeating. I normally opt for Pilates workouts when it comes to working my core, but this workout raised my heart rate and burned a lot more calories than my normal crunches and toe taps would do. I had to really focus on balancing and moving with control on my weaker left-hand side, and I worked hard from the get-go. Of course, my abs looked exactly the same at the end of the workout — it takes a lot more than 10 minutes of standing crunches to sculpt visible abs, you'll need to focus on your overall body fat percentage if a six-pack is your goal. That said, I could feel my core had worked hard when I was sitting behind my desk an hour later. It's short enough to fit in on your lunch break, and suitable for all levels of fitness. What are you waiting for? Grab a dumbbell and give this one a go. Forget sit-ups — all you need is 4 moves and 10 minutes to sculpt your core You don't need crunches to build a strong core — here are 6 exercises to try instead No equipment, no crunches — build a stronger core with this 5-move workout
CairoScene
05-04-2025
- General
- CairoScene
Discovery of Ancient Workshops, Tombs, and a School In Luxor
Archaeologists uncovered tombs, storage cellars, and what may be the first school inside Ramseum Temple in Luxor. Apr 05, 2025 A joint Egyptian-French archaeological mission uncovered a network of tombs, workshops, and administrative buildings near the Ramseum Temple in Luxor's West Bank. Among the discoveries was a rare 'House of Life,' an educational institution believed to have functioned as a scientific school in connection with the temple. Excavations also revealed a wide assortment of tools, children's toys, and drawings, suggesting the site once hosted instructional activities. To the east of the site, archaeologists found evidence of what are thought to be administrative offices, while the north side yielded large storage cellars that held olive oil, honey, animal fats, and wine. A number of wine jar labels were recovered in the process. A cluster of tombs dating to the Third Intermediate Period was located in the northeastern section, where archaeologists also found coffins, burial tools, canopic jars, and over 400 ushabti figurines. The discoveries add a new dimension to the understanding of the Ramseum's role in ancient Egyptian life. Originally a royal temple complex for Ramses II, the site was known for ritual and administrative functions. Over the centuries, it evolved into a priestly necropolis and later, during the Ptolemaic and Roman eras, a quarry site. The temple's original use dates back to the New Kingdom and included a full hierarchy of workers, scribes, and artisans under royal authority. The mission, which began in 1991, has worked on restoring many parts of the temple, including the royal palace and numerous statues and courtyards. Their latest efforts included re-identifying a Middle Kingdom tomb discovered in 1896, and reconstructing statues of Ramses II and his mother Toya.
