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Boxing workout by Samantha Clayton | Herbalife Herbalife Nutrition
11:20
Herbalife

Boxing workout by Samantha Clayton | Herbalife Herbalife Nutrition

Put your arms up and let's box our way to fitness! Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. This is a fun workout that will really get you fighting fit. We don't need any special equipment, so let's do this! Start with a simple boxing warm for two minutes. Hop from side to side with fists up by your chin. Then put your arms out in front and just circle your wrists, getting them ready for exercise. When you feel a little warmed up, turn the side hop into a jog. The third part of the warm up is low kicks. Just keep your hands on hips, and do some low kicks in front of you. After low kicks, let's put our feet out wide, toes are out, arms are up, and just reach and touch the floor, crossing sides. This will really warm up the core muscles. To get the heart rate up, do some good old fashioned jumping jacks—starting out small and then increasing movement. Then finish the warm up with a little jump rope. Now that we're warmed up and ready to workout, we will go through each move for 30 seconds and then put these moves into a combination. MOVING JAB Start out with a simple moving jab. Fists are up, but not too tight. One hand's by the chin, protecting the chin at all times, and the other hand will come out and jab while you're just hopping forward and back. After you have done a few on one side, hop around, get in position on the other side, and then punch forward. WEAVE In this move, you're essentially squatting down and back and stepping from side to side. Work to your fitness level. If you want to challenge yourself, get as low as you can, ducking underneath. STATIONARY JAB Let's go on to our simple stationary jab. Feet are wide, and then just punch forward. Make sure to rotate your body. Add in a little squat if you want to. You can squat down, then punch it out. CROSS The next move we're going to do is a cross. You're going to twist at the waist, crossing the body and throwing a jab out at shoulder height. Twist your feet to cross over and reach. HOOK Lead with the elbow and hook that arm. Again, you can add in a little squat if you really want to work the lower body. Make sure to move your feet, you don't want to twist without following with the lower body. This move is really great for the shoulders. UPPER CUT With an upper cut, you want to punch up. Lower down, punch up. Again, don't keep your fists too tight. Nice relaxed wrists, we're not really fighting. The whole time, as you exhale, breathe out with the force of the punch in the air. BOX SKIP Let's go back to our box skip. If you have a jump rope, you could be working on your coordination and actually be using your rope right now. But it's great how you can still work your cardio without it. COMBINATION You can put these moves together to come up with any combination you'd like. Here's a sample one: Jab (4 counts) Cross (4 counts) Hook (4 Counts) Upper Cut (4counts) Have fun putting together your own combinations. Make sure to always work to your fitness level. If something hurts, then stop. I hope you enjoyed my boxing workout. Try combining it with my floor body blast routine, which focuses on your abs, and you'll start to feel like a boxer in no time. You can do this workout at your own pace. If you're new to exercise, then don't push yourself too hard too fast. Just do what you can and challenge yourself to add a little more each time. For more fitness tips visit https://iamherbalifenutrition.com/category/fitness/
Improve your running with Samantha Clayton's hamstring exercises | Herbalife Nutrition
17:51
Herbalife

Improve your running with Samantha Clayton's hamstring exercises | Herbalife Nutrition

Do you give your hamstrings the attention they deserve? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Today, I want to focus on an important muscle that is often underworked: your hamstrings. Your hamstrings work in perfect partnership with your quads at the front of your legs. Unfortunately, we often fail to train and stretch them effectively, which can lead to muscle stress and tears. Our exercises today will focus specifically on stretching and strengthening your hamstrings to help keep you in perfect running shape. So get warmed up and join me for a hamstring workout. My hamstring workout for today will include the following moves: -Plank walk out - Supine hamstring stretch - Seated modified hurdle stretch - Dynamic hamstring stretch while standing - Knee mobilization exercise - Hip flexor and quad stretch - Modified dead lift - Single leg hamstring walk with lift - Hamstring focused bridge - Stability ball hamstring curls - Prone hamstring squeeze - Holding towel stretch It is important to ensure that you do a balanced workout. If you do spend time focusing on one specific muscle group, ensure that you follow it up with a workout for its partner muscle in the same week. I hope you enjoyed this workout -- tell me what you thought in the comments section below. For more fitness tips visit https://iamherbalifenutrition.com/category/fitness/
The beginner's 300 workout: Samantha Clayton's upper body floor workout | Herbalife Nutrition
12:30
Herbalife

The beginner's 300 workout: Samantha Clayton's upper body floor workout | Herbalife Nutrition

Ready for an upper body and core inspired floor routine? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Before we get started, let's do a warm up to get you all loosened up and ready to go: Stand with your feet shoulder-width apart, do a quick posture check. Make sure your shoulders are down and your chin is up. Reach your head to one side and then to the other, and let's turn that into a roll to loosen off the neck. Remembering to keep a nice straight back and roll off the shoulders and roll forward with a slight bend in the knees. Come back up and switch sides. PLANK WALK OUT Take it down to the floor with a plank walk out - we are going to hinge at the hips then bend forward and walk out into plank and simply walk back up. Down we go holding in plank - loosen off holding one knee to the elbows. Lift to the other side and let's come back up. OPPOSITE LEG LIFTS Back to the floor for opposite leg lifts. I want you to come down onto all fours, making sure your shoulders are directly over your wrists, and your knees are directly under the hips. You want a nice flat back and all you are going to do is simply lift one leg and lift one arm up. You can hold right here or join me on some crunches. AB CRUNCHES Keeping the core nice and tight these crunches really work your abs. Keep a good starting position - nice flat back then lift up one leg and one arm. Remember to crunch on the other side too. As with all workouts if you want to just stay in this position, you can do that or you can join me on the advanced crunches. Working the core and stretching out. TRICEP DIP Place your feet shoulder distance apart - heels are on the floor, hands are behind. We are lift our booty up off the floor and do a simple tricep dip. Just pushing the arms back - notice how my elbows are going back? I'm touching my glutes to the floor and then pushing back up. Keep your core nice and tight - really starting to feel it in the triceps. You can do tricep dips on a workout bench but, if you are out and about, this is a great one to do because you don't need any equipment - it's just you and the floor. Give me a five more. Now let's move on to our next move which is a simple ab twist. AB TWIST We are going to stay in this position - feet are on the floor. I want you to slowly lean back so you can feel your abs engage. Take your arms up, bring them back to the chest and twist; touching opposite elbow to opposite thigh. Really feel your abs working. This works the outside of the ab muscles - the oblique area. You always want to make sure you don't stain your neck so continue looking straight up in front. SIDE PLANK Our next move is the side plank. I want you to go into a side plank position. Lie on your side, find a nice straight line with hips stacked, elbows underneath the shoulders, arm is up. Simply lift the hips off the floor then touch the hips back down and lift up. Your feet are stacked, your hips are stacked and protect that shoulder by keeping your elbow directly underneath it. During this entire move, you want to keep your core nice and tight, touching that hip to the floor. Again working at your own level is really important, so if you just want to hold the plank position that's fine too. Thanks for working out with me today! Good job! For more Herbalife fitness tips visit https://iamherbalifenutrition.com/
Exercises for glutes: Samantha Clayton's glute-blasting workout | Herbalife Nutrition
27:19
Herbalife

Exercises for glutes: Samantha Clayton's glute-blasting workout | Herbalife Nutrition

Want to tone up you glutes? Give this incredible glute shaping workout a try. I'm Samantha Clayton, Director of Fitness at Herbalife and I'm here to help you enjoy an active, healthy life. Today, I want to share six exercises that target the biggest and most powerful muscle in the lower body: your glutes! I'm often asked about my glute building secrets, so I'm going to share some of my favorite glute toning moves with you. In this workout, we will do the following moves: -Multi-directional squat with bar - Split squat to knee then to chest with foot on bench -Box jumps -Curtsey squats -Hands and knees position, dumbbell heel to glute raise (bootie lift) -Hands and knees position, heel to glute side lift Try doing 12 reps of each exercise, and repeating the circuit twice. If you're not ready for an entire glute-focused routine, add some or all of these moves into your workout on two days of the week. I recommend doing a fast running session once a week in an interval style, alternating a full speed 15 second run with a 30 second jog. Repeat this a total of 8 times combined with a warm-up and cool-down for a perfectly balanced glute blasting workout. Remember, we all have different body types and our shape is created by a combination of genetics and lifestyle choices. If your aim is to build muscle in this area, you must ensure that you combine your workouts with good overall nutrition, paying special attention to your protein consumption. For more fitness tips visit https://iamherbalifenutrition.com/
Core ab workout: Samantha Clayton's Body Blast | Herbalife Nutrition
25:34
Herbalife

Core ab workout: Samantha Clayton's Body Blast | Herbalife Nutrition

Core focus! Try my extended core work out and make your abs work! I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Today, I want you to join me for a longer workout. This is my personal routine that I do wherever I am to keep my core strong. My favorite saying in life is 'no excuses.' For this workout, you don't need any weights, you don't need a large space. So what are you waiting for? Let's get warmed up and start working on your core. As always, before a workout, do a warm up. Make sure you are in correct posture: feet forward, shoulders back, head up. For a detailed warm up, see my video on how to do a basic warm up: http://hrbl.me/17rocO7 Today, I have eleven simple exercises that should be done two times through. And this routine will have a nice cool down at the end. So let's get started. HIGH ARM KNEE SWINGS Simple high knee, high arm. You can swing the arms, or you can just punch the arms up overhead. This move really challenges your balance, and therefore activates the core. It's like you're climbing a ladder. SQUAT X Feet are forward, slightly wider than shoulders width apart, arms are up. Then squat all the way down, touch the inside of the foot. Make sure as you sit down, your body weight is going into your heels. Really reach up on the stretch. This works your abdominals across the body. JACK KNIFE Arms are up, one leg is stationary and you're essentially going to just kick in front of you. Fold your body and half so that you can reach your toe. If you don't have a great hamstring flexibility keep a slight bend in the knee, that's fine. It's all about crunching at the core, remember to breathe in on the way up and breathe out on the way down. CHEST STRETCH LUNGES Let's go into our lunges. This time stretch your chest as you lunge, with hands behind the head. Don't push the neck forward; instead keep a nice tall spine. Come forward into your lunge and then come back, switch legs. DOUBLE CHOP KNEE PULLS Let's engage the core with a double chopped knee pull. Put your arms up in a chopping motion, and chop down while twisting the side of your body. Keep a tall spine and don't over rotate. This is a great move for the hip flexors. STANDING CRUNCHES Keep your arms are overhead and crunch your knee to your chest. You can add a little kick into this one. Or you can just keep the knee bent. The main thing is the ribs are coming towards the knee. LOW IMPACT BURPEES We're going to do slower paced burpees. Go down slowly and then jump back and hold the plank position for two seconds. Jump forward and come back to standing position. Keep it slow and controlled. If you're wondering why I'm asking you to do slow burpees, it's because I want you to be able to do this routine anywhere. I do this routine in my hotel room when I travel. SQUAT KNEE LIFT ROTATION Squat down, you're going to shift your body weight, and rotate opposite arm to opposite knee. Don't rush the movement. Remember to breathe the whole time through, and be light on your feet. SUPINE LONG AND LEAN CRUNCHES Let's take it down to the floor. These are what I call long and lean crunches. Keep one leg bent, one leg straight. Take both arms behind your head, and you're literally going to lift up. Foot is flexed, reaching towards the toe. Chin is away from the chest. Keep the back engaged with the mat, focus on that pelvic tilt. Switch sides. If you want to make it a little bit easier, you can just use one arm. PRONE SUPERMAN LIFTS Whenever you work the abs, you should also turn over and work the small erector spinae muscles in your back. Lie face down and lift one arm at a time, with one leg at a time. And then lift both at the same time. Always make sure that your eyes are looking straight down at the mat. This is a very subtle movement. RUSSIAN TWIST While you're still on the floor, plant your feet down, engage the core, and slightly lean back so you're somewhat resting on the small of your back. Then just twist from side to side, working the abs. If you want to make it easier, sit up. If you want to make it harder, sit back. After you've completed this routine twice, it's time for cool down. A cool down is a little bit slower than a warm up. The aim of this workout is to elevate your heart rate and encourage your body to burn fat as its primary fuel source. At the same time as engaging your core muscles, to help you work toward getting a perfectly toned tummy. I hope you enjoyed working out your core with me today. I encourage you to not let your travel plans or a busy lifestyle stop you from getting active. For more fitness tips visit https://iamherbalifenutrition.com/
Samantha Clayton's yoga moves for stress reduction | Herbalife Nutrition
05:36
Herbalife

Samantha Clayton's yoga moves for stress reduction | Herbalife Nutrition

Did you have a hectic day? Let's calm down with a yoga stretch. I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Join me for a calming yoga stretch sequence that will calm your mind, and strengthen and stretch your muscles. These yoga inspired moves should help you to relax and unwind from a stressful day. We'll start with a few cleansing breaths while stretching our arms up overhead. Take arms up overhead as you breathe in, and bring them back to heart center as you breathe out. Just breathe out all the tension and stress from the day. Five breaths should be plenty. Now for an initial stretch—hinge at the hips as you slowly fold your body forward, take a hold of your elbows. Just hang your head down, and sway gently from side to side, releasing the pressure in your neck, in your head, in your joints. After you get a good stretch, take your hands to the floor and slowly walk out into plank position. Find a comfortable plank position and hold. Take a deep breath in, as you breathe out, slowly come down into a tricep press. Push your hips forward, lift the head and just enjoy that stretch in your hips. This yoga pose is known as an upward dog. What goes down, must come up, so take your pose into a downward facing dog: tuck the toes, lift the hips up, and push the heels down. Eyes should be looking behind your feet. Get comfortable in this position and take this stretch a little further—lift your leg up and then bring the knee to the opposite elbow. Then position yourself for side plank. Heels are stacked, with your arm coming out from your shoulders. Take one arm up, lift your hips and just enjoy that stretch. Switch sides. Once you've done both sides, walk your feet to hands and come up to standing position. Once you've come to standing, come down into quarter squat position, and take your left elbow over to your right knee, and then just open up and enjoy that stretch. Repeat on the other side. Learn my by visiting https://iamherbalifenutrition.com/
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