Between her modeling career, her adorable daughter, and a pro-baseball- playing husband, with whom she travels, Kate Upton is B-U-S-Y. Fitting in exercise became simpler once she enlisted celeb trainer Ben Bruno to create quick, easy-to-follow workouts she could do anywhere. When Kate saw just how effective they were, she wanted to make them accessible to all women. And that’s how Strong4Me was born. Here, she’s sharing the very first workout in the 12-week program with you. Run through this series twice, and you’ll feel the burn!

Split Squat

Images courtesy of Strong4Me Fitness

Stand with feet hip-width apart, then step back with your right foot into a staggered stance, hips square. Place your hands on hips, and draw shoulders back. Bend your back knee, and drop it straight down until your front thigh is parallel with the floor and your front knee makes a 90-degree angle (A). Hold for 10–15 seconds; then extend your legs to rise to the start (B). Do 10 on each leg.

Start in a high plank position (A). One at a time, take your hand and tap the opposite shoulder (B). Return to the starting position, and repeat using the other arm (C). Do 8 on each arm.

“Eccentric” leg curl on stability ball

Images courtesy of Strong4Me Fitness

Lie on the floor with your feet and lower legs on the top of the stability ball and your arms along your sides. Raise hips off the floor so your body is in a straight line and your core is tight (A). Pull the ball toward you slowly (B). Slowly straighten your legs, pushing the ball back. Repeat 10 times.

RELATED: Learn How to Properly Engage Your Glutes During These Key Exercises

Hip thrust

Images courtesy of Strong4Me Fitness

Start with your back on a bench, box, or another fixed object and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor (A). Press through your heels and squeeze your glutes to lift your hips until your body is in line with the top of the bench (B). Slowly return to starting position. Repeat 10 times, holding at top for 1 second each time.

Plank

Images courtesy of Strong4Me Fitness

Lie facedown with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Rise up on your toes so that only your forearms and toes touch the floor; draw your navel toward your spine, and tighten your buttocks. Hold for 45 seconds.

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From exercises everyone should do to the most underrated exercises to the secret to burning more calories at rest, we covered a lot of fitness-related ground this year — and learning about the mental side of fitness as well the best workout for anti-aging was just icing on the cake. After all, we’re built to move.

Here, our 10 most-read fitness and workout stories of the year, plus a bonus editor’s pick — taking it to 11.

1. 6 Exercises Everyone Should Do
Knowing the basics is half the battle. Keep these six moves in your fitness arsenal and you can get a solid workout anywhere, anytime.

2. 7 Exercises You Should Never Do Again
Maybe never was too strong a word, but unless you’re super vigilant about form and can’t think of a better alternative to work the same muscles, perform these at your own risk.

3. How Often You Should Exercise When You’re Trying to Lose Weight
While diet plays a huge role in weight loss, moving is important, too. There’s no magic number, but this weekly quota is a good start.

The new sound of Kenyan industry done by the likes of ochunglo the Aluta hit makers, sailors ‘Wamlambez hit makers’, zerro masufuri, boondocks gang and ethic tend to make the Kenyan music retain its place in the African music map. Although when these new guys came many people were not much interested in the new music style, and claiming that thx content was not there, not knowing its just genge sound but in a new modified style. Some of big names in Kenyan industry supported the new sound, examples the Kansoul no woman no party hit makers who decided to do a collabo with ethic which ended up to be one of the 2018 hits in Kenya, they went ahead and did a remix with aluta hit makers ochunglo family.

As Kenyans we need to support these guys because genge is our own sound. If we remember carefully in early 2000s during Jua cali, nonini, Bobby mapesa era Kenyan music used to be on top of music game in africa, so why not support these new faces with new sound and push the Kenyan music to another level. The more we hate the more we kill our own music, let’s support our own sound and artist.

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You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

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