The actor and model loves working out in the morning and never misses a session. She has truly been setting fitness goals at the age of 50!

Malaika Arora fitness routine: It is no secret that Malaika Arora is one of the fittest celebrities out there, who works out on a regular basis to stay in top shape and defy her age. The 50-year-old’s go-to exercise routine has usually been yoga and Pilates, and she never misses a day to work out. From flitting in and out of her yoga studio to finding the means to exercise at home, Malaika does it all, and is able to prioritise her overall well-being, including her hair and skin. Recently, her trainer Jahnavi Patwardhan posted a video, in which the mother-of-one was seen doing some unique exercises in the morning with very little equipment. She employed all of her muscles, but mostly relied on her legs to strengthen and tone them. Take a look.

The caption accompanying the video read, “Best mornings, with the best moves.”

In the video, the actor and model was seen running lightly inside her workout studio, with an elastic resistance band attached to both her legs. The band was placed slightly above her knees and it restricted her movement. Adorably, she was accompanied by her pet pupper, Casper, who watched her keenly.

Malaika also managed to work out with dumbbells, while having the band firmly around her thigh muscles. During one exercise, she squatted before pushing one leg backwards and then bringing it in place. In the next exercise, she squatted and bent real low with a dumbbell only to stretch her body and flatten her chest by standing on her toes and raising her arms that held the dumbbell.

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In another instance, she had the resistance band around her ankles as she stretched one leg sideways, repeatedly, and raised her arms over her head. She set real fitness goals.

Working Out With Resistance Band

Working out with a resistance band attached to both legs can provide several benefits, including:

• Improved strength: It targets multiple leg muscles, such as quadriceps, hamstrings, glutes, and calves, and builds strength and endurance.
• Increased flexibility: It can improve range of motion and flexibility in the hips, knees, and ankles.
• Stability and balance: It engages core muscles and improves balance and stability.
• Low-impact: It is gentle on the joints, making it an excellent option for those with joint issues or chronic pain.
• Portability and convenience: Resistance bands are lightweight, easy to use, and can be carried anywhere.
• Improved muscle use: It engages smaller muscles and improves overall muscle use and coordination.

Some effective exercises to try with a resistance band include: banded squats, banded lunges, banded leg press, banded side steps, banded glute bridges, etc. Keep in mind that if you are a beginner, you must start with lighter resistance levels and gradually increase as you build strength and comfort with these kinds of exercises.

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Ohio State’s group fitness classes offer students numerous ways to exercise, but the university’s long-term and special fitness programs each allow participants to stick with and improve their skills in specific fitness domains.

Registration for both instructional programs opens right before the start of each semester, and autumn registration is open now on the Ohio State Recreational Sports website. Every program lasts for four to eight weeks during their respective semesters, said Mitch Miceli, the personal training coordinator for Ohio State Recreational Sports. 

When it comes to special programs, the current lineup of free autumn classes includes Party on the Plaza — an outdoor dance party Aug. 28 from 8-9:30 p.m. on the Recreational and Physical Activity Center’s, also known as RPAC, Larkins Plaza — Restore and Recover Yoga — an outdoor yoga session hosted on the lawn outside of the North Recreation Center Sept. 17 from 7:15-8:15 p.m. — and Road to Game Day — an outdoor cycle event Oct. 4 from 11 a.m. to 3 p.m. on the RPAC’s Northwest Plaza. 

In terms of long-term programs, this semester’s fitness opportunity is Progressive Overload Training, a four-week program offered in two sessions that focuses on systematically increasing weight, reps and intensity over time, according to the university’s website.

The first session will take place from Sept. 9 to Oct. 4 on Mondays 12:45-1:45 p.m. and Fridays 10-11 a.m., and the second session will take place from Oct. 14 to Nov. 8 on Tuesdays 1:30-2:30 p.m. and Thursdays 5:30-6:30 p.m. Registration for both sessions is open now on the university’s website and costs $20 a person. 

Miceli said one of the past long-term programs offered was Bodybuilding Foundations – Lift and Learn, which was created with help from Blake Holthaus, who graduated with a bachelor’s degree in biomedical science in May 2024 and is now an Ohio State first-year medical student.  

“Saying that you want to go to the gym is super easy but having an appointment with someone else — that makes it way easier,” Holthaus, also a former lead personal trainer at Ohio State, said.  

The long-term programs are instructed in a “small-group setting” ranging from six to eight participants and take place once a week for roughly an hour at the RPAC, Miceli said. 

In addition to the motivational element, Miceli said the long-term programs can also lead to an increased sense of community and confidence surrounding exercise.  

“It definitely correlates to building that community piece, and building maybe friendships or someone to work out with on the fitness floor because when you’re with someone, that social support goes a long way,” Miceli said. “So, I think it does help with the confidence.” 

Aside from the mental benefits of working out, Miceli said participants can expect to become more skilled in the particular areas their long-term program focuses on.  

“[In] Bodybuilding Foundations, for example, participants learn fundamental lifts and how to do different exercises, but they’re gonna be learning how to do those exercises to be geared more [toward] building muscle mass,” Miceli said. “That’s the skill they’re learning for that one.” 

For Bodybuilding Foundations, Holthaus said he and another lead personal trainer — Brady Kolb, who graduated in May 2024 with a degree in construction systems management — “re-invented” the program to give participants the best possible experience. 

“We wanted the Bodybuilding Foundations not to only teach the three basic lifts of squat, bench and deadlift,” Holthaus said. “We want the people that come to these small groups to have felt like they have done a workout.” 

Miceli said other popular long-term programs have included Progressive Overload Training — a “basic” program that teaches entry-level compound lifts like bench pressing, squatting and deadlifting — and Buckeye Barbells, which is for women only and instructed by a woman. 

“They’re learning all the different lifts,” Miceli said. “They’re also learning how to create exercise program plans, but it’s more of a female-empowerment class where they’re learning the skills with a female-only cohort.”

Holthaus said the programs are open to Ohio State students, faculty, community members and anyone else with an Ohio State recreational sports membership. 

“We really take on anyone that wants to better themselves and come and commit to a healthier lifestyle,” Holthaus said. 

Miceli said each program costs $20 a person, except Buckeye Barbells, which is $25 a person. 

To learn more about the programs offered this semester and to sign up, visit the Recreational Sports website. 

This (P)ress (S)quat and (L)unge-focused class is guaranteed to usher in all the “fall” feels

BOCA RATON, Fla., Aug. 19, 2024 /PRNewswire/ — As the leaves start to change, Orangetheory Fitness  (OTF) is (pumpkin) spicing up fall fitness routines with the return of its fan-favorite “PSL” workout. On August 27^th at OTF, PSL stands for (P)ress, (S)quat, and (L)unge – and this day of classes is bound to be the perfect kickstart to the season.

“This PSL workout is our special one-day-only event that brings a challenging, yet fun twist to our members’ fitness routines,” says Rachel Vaziralli, Director of Fitness Design at Orangetheory Fitness. “It’s a fantastic way to infuse the spirit of fall into our science-backed classes, making the seasonal transition both energizing and effective.”

To celebrate the day, select OTF studio locations are offering an array of post-workout pumpkin treats so members can refuel and connect over their favorite fall flavor. These may include a coffee shop gift card, a ‘make it yourself’ PSL station, real pumpkin spice lattes post-class or limited-time offerings from RXBAR and Smoothie King. RXBAR will offer their limited-edition Pumpkin Spice bars, while Smoothie King will provide samples of its new Pumpkin Power Meal Smoothies. Special discounts and offers from RXBAR and Smoothie King will also be available through OTF and Smoothie King’s mobile app so members can satisfy their PSL cravings beyond the studio.

All OTF workouts are designed in-house by fitness experts and rolled out to their network of more than 1,500 locations globally. The fitness design team creates customized heart rate-based interval training workouts for members daily and curated the PSL class, which features a press squat and lunge-focused floor exercise section, multiple pushes on the rower and a 23-minute endurance block on the treadmill.

To learn more about Orangetheory and join the PSL class on August 27th, visit www.orangetheory.com to book your first class free. Pumpkin-lovers can contact their local OTF studio to learn more about this year’s PSL post-class offerings.

About Orangetheory
Orangetheory^® Fitness (orangetheory.com) is a heart rate-based group workout that combines science, technology and expert coaching to help members live a longer, more vibrant life. Orangetheory workouts are backed by science and designed to supercharge your metabolism and cardiorespiratory health for more results. The workouts utilize connected technology to track performance, so members can view their detailed results in real-time, and monitor progress over time. Each of the workouts is led by a certified coach to ensure members of all fitness and ability levels can be successful and continually challenge themselves. One of the world’s fastest-growing franchise companies, Orangetheory franchisees have opened more than 1,500 studios in all 50 U.S. states and 24 countries. Visit https://www.orangetheory.com/en-us/international-opportunities/ for global franchise opportunities.

SOURCE Orangetheory Fitness