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This lunge-focused workout targets more than just your legs

Strong quads are the worker bee of your body, helping you to run faster, cycle stronger, lift heavier and move easier. But to support quads that will power you through the day, you also need a rock solid core to stabilise. That’s why this week’s Strong Women Training Club workout is all about lunges: a move that builds legs and abs in equal measure. You’ll work the entire front of your body via lunge high knees and goblet forward lunges to get those quads trembling, while the double leg stretch and crunch will work the deep abs, front of thighs and build the hip flexors that join the two muscles together. Your future self will thank you when those strong muscles smash upcoming workouts.

Not a Strong Women Training Club member yet? Sign up now for your free 14-day trial and get access to two new strength training videos every week, as well as more than 100 technique videos for learning new moves and ensuring that you’re practising correct form. You’ll also get access to exclusive discounts and offers, plus in-depth articles with tips and advice from fitness experts.

WATCH THE FULL WORKOUT HERE

9 surprising hacks that will make your food even more nutritious
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Join us for Strong Women’s new Burpee Challenge on Wednesday

Want to head into 2022 feeling stronger than ever? It’s time to join our five-week burpee challenge. Strong Women Training Club’s Dottie Fildes will be leading a series of classes throughout December that are designed to help you master the perfect burpee. Starting on 1 December, a new class will be released every Wednesday – by the New Year, you’ll be able to nail 20 in a row.

Suitable for all levels, the sessions will last a maximum of 40 minutes and have been designed to focus on form. What’s more, we’ll be offering members who share their challenge videos the chance to win a Strong Women Training Club branded tote bag and water bottle. Simply tag @strongwomenuk and two lucky members will be selected at random to win every week. Not a Strong Women Training Club member yet? Sign up below.

START MY 14-DAY FREE TRIAL

These activewear buys make the perfect presents for the gym-goers in your life. 
Spanx / £88
7/8 LEGGINGS
The best leggings in the game according to the Strong team for the naked feel and non-slip waist
buy now
GYM+COFFEE / £90
CHRISTMAS GIFT BOX
Boasting a hoodie, tee and variety of fitness accessories, these boxes make for a great gift
BUY NOW
Adidas / £70
JERSEY TOP
This mesh-back top looks just as great at brunch as during a workout, so they can wear it everywhere
buy now
Girlfriend / £35
JULIET BRA
Buying a bra for someone else sounds impossible, but this adjustable, stretchy number makes finding the perfect fit easy
buy now
Sweaty Betty / £100
LAYERED JACKET
January runs call for warmth – this double-layered jacket will protect from rain and wind (bonus: it has pockets)
buy now
Castore / £75
ACTIVE LEGGINGS
Equally as comfy for post-Christmas dinner lounging as they are for weight lifting thanks to the super stretchy material
buy now

In partnership with Fourfive
Get 40% off CBD and vitamin supplements

With party season looming on the horizon, now’s the time to take a breath and make sure your wellness game is in peak condition before the chaos of December begins in earnest. That’s why we’re delighted to announce that healthy living experts fourfive are offering Stylist readers 40% off all purchases when they spend £50 online with the code strongwomen40 until Friday 3 December.

Founded by professional rugby players George Kruis and Dom Day, fourfive specialises in CBD and vitamin nutrition supplements containing a precise blend of natural, non-addictive and premium ingredients. Covering everything from muscle rubs to multivitamins, just hit the button below to explore the range and give your everyday health routine a welcome winter boost. 

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Keep getting ill? Here’s how concentrating on cardio can boost your immunity
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If you only exercise on the weekend, this is how to get the most from your workouts

Balancing a hectic work schedule, a groaning festive social calendar, endless life admin and an exercise routine is harder than social media makes it look. That leaves many of us falling into the category of ‘weekend warriors’ – those who only have the opportunity to work out one or two times a week, but make the most of it while they can by running a half-marathon or flying through a two hour gym session every Saturday. But do you get all the same benefits from cramming all of your active minutes into a couple of workouts, or is it doing you harm? We asked the experts…

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14 brilliant Christmas gift ideas for gym lovers, from just £7
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This chia seed pudding is the workout fuel that will super-charge your training

In his book Born To Run, author Christopher McDougall visits an ancient tribe in Mexico who are famed for their ability to run up to 320km in one session (no, that’s not a typo). Their secret, according to McDougall, lied in their chia seed-heavy diet. 

Chia seeds are packed with slow-burn energy – not only because they’re overflowing with protein, fibre and fats, but also because of their absorbency. When soaked – like in this recipe – the seeds’ gel-like consistency means that they line the stomach for a slow-release of energy that will fuel even the toughest sessions. Plus, the calcium and magnesium content is crucial for recovering after a tough workout. Even if you’re not running hundreds (and hundreds) of kilometres, everyone’s exercise routine could benefit from these tiny powerhouses. 

GET THE RECIPE

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Image credits: Dottie Fildes; Strong Women; Brand's own; Instagram
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