It's not hard to see how Spain have reached their second World Cup final, and first since La Roja won their sole title in 2010. Luis de la Fuente's side have conceded just once in seven tournament games – to Belgium in the quarter-finals – and were at their calm, controlled best to swarm France in submission in the last four.

Kylian Mbappe, Michael Olise and Ousmane Dembele barely got a kick as full-backs Pedro Porro and Marc Cucurella impressed both defensively and in providing width going forward. The sole disappointment has been Lamine Yamal's form, but with a World Cup final ahead of the fit-again 19-year-old, you wouldn't bet against the sinuous Barcelona forward from coming good when it matters most.

Another one-time Barça prodigy is responsible for Argentina reaching a fourth major tournament final in a row. Messi has eight goals and four assists, proof were it still needed that the 39-year-old's instincts remain as sharp as ever. The Flea delivered two assists to sink England late on in the semis in a 2-1 come-from-behind victory and, in a team built to get the best from their captain, has learned to conserve energy for when it matters most.

They are, though, vulnerable. Lionel Scaloni's side have trailed late on in three of their four knockout games, and barely snuck past Cape Verde in the other, with a singular refusal to be beaten their primary strength. No side has defended their world crown since Brazil in 1962. Now, Argentina are just 90 minutes from doing that and Messi from settling the GOAT argument for good.

Spain vs Argentina promises to be a World Cup final to remember, so make sure you tune in from wherever you are in the world.

When and where is Spain vs Argentina taking place?

The 2026 World Cup Final between Spain and Argentina is taking place at the MetLife Stadium in East Rutherford, New Jersey on Sunday, July 19.

Kick-off is 3pm ET, local time. That's 12pm PT and 8pm BST in the UK. In Australia, it's 5am AEST on Monday, July 20.

How to watch Spain vs Argentina for free

Free World Cup Final 2026 coverage is available in multiple places, but here are some key options to note in the UK, Australia and Ireland.

• UK: BBC iPlayer & ITVX
• Australia: SBS on Demand
• Ireland: RTÉ Player

How to watch Spain vs Argentina in the UK

In the UK, Spain vs Argentina in the 2026 World Cup Final is free-to-air on both BBC iPlayer and ITVX.

How to watch Spain vs Argentina in the US

In the US, Spain vs Argentina in the World Cup is being televised by Fox.

How to watch Spain vs Argentina from anywhere

Lightweight hiking can quickly become an expensive hobby. Swap your backpacking tent for a Dyneema shelter, replace your lightweight sleeping bag with an even lighter premium down quilt and invest in a carbon trekking pole or two, and you could easily spend well over £1,000 in pursuit of a lighter pack.

The good news is that most hikers are already carrying more weight than they need to. After years of reviewing hiking gear, I've realised the biggest weight savings often come from rethinking what you pack, not replacing it. Chances are there are a few easy wins hiding inside your backpack right now.

Below, I've collected 13 (+1) tips, some of which you might have heard before and others that are hopefully new and useful to hikers and walkers. From chopping your toothbrush in half to leaving most of your "just in case" gear at home, here's everything you can do to make your bag lighter without spending a ton of cash.

I hope it goes without saying, but to achieve the ultimate echelons of lightness, you will need to plan pretty meticulously. If you're new to hiking and planning on going a longer trip, I would err on the side of caution and pack extra layers and emergency water.

However, for those with some experience who would like to take their ultralight adventures to the next level, it's time to start culling!

1. Audit your first-aid kit

I have a full, unopened first aid kit that I took with me to Mongolia when I ran the Mongol 100. I'm still carrying around the same – potentially expired – kit to this day, whether I'm in the mountains or on longer trips.

And sure, a comprehensive first-aid kit makes sense for remote, multi-day adventures, but many hikers carry far more than they'll ever need on a day walk.

Instead of taking an entire shop's worth of supplies, tailor your kit to the route, distance and number of people in your group. A handful of plasters, blister treatment, pain relief and any personal medication will often be enough.

Lifesystems has a pocketable kit that covers most of the stuff you can sort during a hike. Even with that, you can lose the pouch and decant/sort the contents into a thin plastic or fabric bag.

(You didn't hear it from me, and I certainly don't recommend it, but I know runners who only take surgical glue with them in case there is a wound that needs addressing, but that's it. Pretty hardcore.)

2. Stuff clothing directly into your backpack

Stuff sacks keep gear organised, but they also waste space. Soft items such as insulated layers, fleece jackets and sleeping bags often pack more efficiently when they're stuffed directly into your backpack. You won't save much weight, but you may find you can get away with using a smaller backpack in the future.

Down jackets often stuff into their pockets, and most insulated gear can be squashed properly without any sacks. As for fleeces, I usually take the lightest weight option I have on trips.

My current favourite is Peak Performance's Freelight AOP Polartec Alpha Half Zip top, which is incredibly light yet provides excellent insulation.

If I'm feeling extra brave, I only pack Mammut's Eiger Nordwand FL Air Mesh Vest, which uses the same materials and sits directly on the skin. It provides plenty of insulation and takes up zero space in my bag.

3. Decant toiletries

Cutting your toothbrush in half to save weight is the ultimate flex for ultralight adventuring. It might seem redundant at first, but once you look into things, you quickly realise there's no reason to carry a full tube of toothpaste or a 250ml bottle of sunscreen on an overnight trip.

Travel bottles or tiny refillable containers weigh considerably less and take up far less room. You can, of course, get dedicated gear that houses your toiletries – like Matador's Refillable Toothpaste Tubes – but in most cases, cheap plastic tubs/containers will do the trick.

4. Question every "just in case" item

Before I go on a hiking or walking adventure, I always start laying out every bit of gear I plan to take, including an extra fleece, spare trousers, an extra pair (or two) of socks, and camp mules.

Then, I ask myself a simple question: What's the likelihood I'll actually use this? The answer, more often than not, is "probably never," which is why I often end up leaving them at home.

5. Carry the right amount of water

Now, I appreciate this is controversial, but water is often the heaviest single item in your pack, so you must make sure you carry the right amount. One litre of room-temperature water weighs roughly one kilogram, so carrying three litres when you only need one is an easy way to add unnecessary weight.

Before setting off, check whether your route passes reliable refill points and adjust accordingly. That said – and I can't stress this enough – just don't compromise your safety. Always carry enough water for the conditions and build in a margin if you're unsure.

6. Remove unnecessary packaging

Energy bars don't need to stay inside cardboard boxes, and trail mix doesn't need to travel in bulky supermarket bags. Repack snacks into lightweight reusable bags before leaving home. I would also leave everything behind that might melt or go off quickly.

For hiking, it's always best to take energy-dense foods, mostly fatty ones, such as nuts, hard cheeses, salami, olives, etc. Dehydrated foodstuffs, like fruit and veg, also weigh a lot less than their watery counterparts.

7. Check for duplicate gear

This catches almost everyone eventually (including me). In most cases, you don't need two head torches or pocket knives, and there's no need to carry a multitool, a Swiss Army knife, or three charging cables. Lay everything out before you pack and look for overlap.

8. Pack your sleeping bag properly

If your sleeping bag spends most of its life inside a compression sack, you're making packing harder than it needs to be. Stuff it loosely into the bottom of your backpack and let it mould around the rest of your gear. It creates a more stable load and makes better use of every litre.

9. Repackage meals

Freeze-dried meals are convenient, but supermarket food often comes wrapped in far more plastic than necessary. If you're cooking your own meals, transferring ingredients into reusable bags can reduce both weight and waste.

10. Weigh every item

I mentioned being meticulous at the beginning, and weighing your gear on a kitchen scale is the ultimate sign that you're taking ultralight packing seriously. This is the habit that separates experienced backpackers from everyone else.

Use a kitchen scale and record the weight of each item you regularly carry. Once you know exactly what's in your pack, it becomes much easier to spot obvious opportunities to save weight. You might discover your "lightweight" camping chair weighs more than your tent.

11. Rethink your repair kit

I love getting my old gear repaired – I just recently stitched up a bunch of my socks – but I must admit that my repair kit is quite sizeable by now.

Do you really need a full-size multitool, half a roll of duct tape, cable ties, spare cord and three tent pegs on every hike? Pack for the trip you're actually doing, not the expedition you're imagining.

12. Pack with tomorrow in mind

If something doesn't help you stay safe, comfortable, fed or sheltered, ask whether you'll genuinely miss it on the trail. Cutting a handful of small items often has a bigger impact than replacing one expensive piece of kit.

+1: Tech you can leave at home

In this day and age, not taking technology is often one of the easiest ways to save weight. Modern smartphones are capable navigation devices for many day hikes, making a dedicated handheld GPS unnecessary on well-marked routes (again, be sensible with this).

Some outdoor watches, like the Garmin Fenix 8 Pro, have built-in satellite navigation, offline mapping, and long battery life, which essentially make any other bit of navigation and messaging gear redundant.

Other brands' wearables are often just as capable when it comes to navigation. If you're wearing a GPS smartwatch from Garmin, Coros, Suunto or Apple, you'll also have route guidance, altitude data and emergency features right on your wrist.

Likewise, one compact GaN charger can replace multiple charging bricks, a single USB-C cable may be all you need if your devices share the same connector, and a 5,000mAh power bank is often plenty for a day's hiking instead of carrying a 20,000mAh brick (especially if you aren't using the phone for navigation, turned WiFi off and battery saver mode on).

Of course, if you're heading into remote terrain or tackling a multi-day expedition, dedicated navigation devices and larger batteries still have their place. But for many hikes, leaving a few gadgets behind is one of the easiest ways to make your backpack feel noticeably lighter without spending a penny.

"Start early" is probably the most common piece of advice you'll hear before heading out on a hike during a heatwave.

And for good reason, as walking before the hottest part of the day can significantly reduce your risk of heat exhaustion.

But while an early start certainly helps, it's far from the only thing that matters.

Factors such as trail conditions, humidity, tree cover and even the type of rock beneath your feet can have just as much influence on how hot you'll feel.

Here's why seasoned hikers look beyond the clock when temperatures soar.

The trail itself can become a radiator

Not all hiking routes feel the same on a hot day. Exposed, rocky areas, such as paved paths, can absorb solar energy throughout the morning before radiating it back into the air, which means even if the thermometer reads a comfortable 22°C, the ground around you can feel significantly hotter.

Woodland trails tend to stay cooler thanks to shade and lower surface temperatures, while routes that hug rivers or pass through valleys often benefit from slightly lower ambient temperatures, too. Nothing beats a bit of water spray from a nearby waterway on your morning walk.

UV doesn't wait for lunchtime

Many hikers assume they're safe from the sun before midday, but ultraviolet radiation peaks independently of air temperature.

On clear summer mornings, UV levels can already be high by 9 am, especially at higher elevations where there's less atmosphere to filter the sun's rays.

That means sunscreen, sunglasses and UPF clothing should be part of your kit from the moment you leave the car park, not something you reach for during a coffee stop.

You can also use sun hoodies and hats to shield against harmful UV radiation.

Humidity can be just as challenging as heat

A dry 28°C can often feel more comfortable than a humid 24°C. When humidity rises, sweat evaporates more slowly, making it harder for your body to cool itself naturally.

That's why even relatively modest temperatures can leave you feeling drained if the air is heavy. Checking the humidity forecast before setting out can be just as useful as checking the day's maximum temperature.

Before setting off, look at both the humidity (or, even better, the dew point). A 24°C day with 80% humidity can feel more draining than a dry 30°C because sweat evaporates much more slowly. If the dew point is above 20°C, expect conditions to feel sticky and plan for more breaks, extra fluids and a slower pace.

Higher isn't always cooler

Heading uphill often brings cooler air, but sadly, it's not a guarantee. Many exposed mountain routes offer little or no shade, leaving you under direct sunlight for hours at a time.

On still days, the lack of airflow can make ridges feel surprisingly oppressive despite lower air temperatures. By contrast, a lower woodland walk with dense tree cover may feel considerably more comfortable.

Plan around water and shade

Experienced hikers don't just think about where they're walking but also consider where they'll stop.

Rest breaks in shaded woodland, beside streams or near lakes allow your body to cool more effectively than standing in full sun on an exposed hillside.

Applications such as ShadeMap can give you a rough idea of where the shade will fall in the coming days. If your route offers little natural shade, consider shortening it or saving it for cooler conditions.

They're also ideal places to top up water, have a snack and bring your heart rate back down before continuing. You can set reminders to take water on certain Garmin watches.

Your pace matters more than your finish time

Don't become fixated on maintaining your usual hiking speed in high temperatures, as your heart rate naturally rises in hot weather as your body works harder to regulate its temperature.

As a result, you'll often feel like you're putting in more effort even when walking at the same pace. Slowing down, taking more frequent breaks and drinking little and often can help you finish feeling pleasantly tired.

Apple Watches, Samsung's Galaxy Watch range, Garmins and Google's Pixel Watch all offer high heart rate alerts, which is worth setting up before your big hike.

An early start remains one of the best ways to stay comfortable during a summer hike, but by considering terrain, shade, humidity, and your own effort level, you'll often have a much more enjoyable day outdoors.

Camping in a heatwave sounds idyllic... until bedtime arrives. After a day spent hiking, the inside of your backpacking tent can feel like an oven, and even the lightest sleeping bag suddenly becomes far too warm.

The good news is that you don't necessarily need to invest in a specialist summer sleeping bag (even though they will most certainly help). A few simple changes to your sleep setup can make a dramatic difference, helping you stay cool without sacrificing comfort.

Speaking of staying cool in the tent, make sure you check out our list of hot weather camping hacks, which suggest losing the flysheet and pitching the tent in the shade, among other tips. We also have a roundup of five gadgets that can keep you cool in your tent, in case you're interested.

Stop treating your sleeping bag like a sleeping bag

One of the biggest misconceptions in camping is that you have to zip yourself inside your sleeping bag every night. On the contrary, unless temperatures genuinely demand it, you can simply unzip your sleeping bag and use it like a duvet or quilt.

Modern sleeping bags are designed to compress underneath your body anyway, which means much of the insulation beneath you isn't doing much.

By laying the bag over yourself rather than cocooning inside it, you'll stay much cooler while still having enough warmth if temperatures drop overnight.

If you wake up feeling chilly in the early hours, you can always pull the bag around you without changing your entire setup.

Don't ditch your sleeping mat

When the weather is hot, it's tempting to skip the sleeping mat altogether, especially if you're camping on soft grass. In reality, that's usually a mistake.

A sleeping mat provides insulation from the ground, which can still draw heat away from your body later in the night. More importantly in summer, it also allows air to circulate beneath you more effectively than sleeping directly on the groundsheet.

Inflatable mats are often the better option in warm weather because they create a layer of air between you and the ground and offer much greater comfort than thin foam alternatives.

Swap pyjamas for merino wool

It might sound backwards, but wearing a lightweight merino wool base layer can actually help you stay cooler than sleeping in a cotton T-shirt.

Merino wool naturally regulates body temperature, moves moisture away from your skin and remains comfortable even when you start to sweat. Cotton, on the other hand, absorbs moisture and tends to stay damp, leaving you feeling clammy through the night.

If you're choosing dedicated sleepwear for camping, lightweight merino (125–150 gsm) or a merino/Tencel (merino/nylon) blend is worth considering, especially if you're spending several consecutive nights outdoors.

Icebreaker has a 75 gsm TENCEL option for just £68.

Consider a sleeping bag liner on its own

On particularly warm nights, a silk or lightweight synthetic liner can be all you need.

Silk is especially popular because it's soft, breathable and packs down to almost nothing (OEM has an excellent value option), making it ideal for summer camping and bikepacking trips where every gram counts.

It also helps keep your sleeping bag clean, so you won't need to wash it as often.

A lightweight blanket can be enough

If you're camping in the UK during a heatwave, overnight temperatures can remain well above 18°C (as is the case at the time of writing). In conditions like these, even a lightweight camping blanket may be sufficient.

Many outdoor brands, including YETI, which offers the premium Lowlands Blanket, now offer compact insulated blankets that pack down to about the size of a jacket yet provide enough coverage for the cooler hours before dawn.

They also give you far more freedom to regulate your temperature than a zipped-up sleeping bag.

Keep your tent working with you

Finally, remember that your sleep system is only part of the equation.

Open opposing vents to encourage airflow, leave the flysheet off if conditions allow, and avoid pitching where your tent will still be baking in the evening sun.

Even something as simple as choosing a spot beneath partial tree cover can make a noticeable difference to overnight comfort.

A cooler tent combined with a lighter sleep setup is often all that's needed to turn a restless summer night into a genuinely comfortable one.

Farmer's Walks. They look and sound simple enough: pick up something heavy and walk.

Yet, according to Craig Cooper, World Championship Spartan competitor, ultra-endurance athlete, strength coach, and author of the bestselling men's health book Your New Prime, the Farmer's Walk is one of the best movements men over 40 can do to maintain strength, bone density, balance, and posture.

"What I like most about it is its simplicity," says Cooper. "Just pick up something heavy and walk. I’ve said it before, and I’ll say it again: Farmer's Walks are functional fitness in its purest form," adds Cooper.

Every step strengthens your posterior chain, improves grip strength, and challenges your core, legs and upper body while placing load through the hips and spine.

And because it forces you to resist unwanted rotation, it's an excellent anti-rotational exercise that protects the spine and improves posture.

Unlike crunches and sit-ups, which create movement, the core's primary job is often to resist movement, and few exercises train that better than loaded carries.

That's why many coaches consider the Farmer's Walk one of the best longevity exercises you can do. It builds the sort of practical strength that carries over into everyday life.

From challenging your core and improving your balance to simply making the exercise feel fresh again, these seven variations will force your body to work in new ways while delivering all the benefits of the classic carry.

Cooper recommends walking for 30-60 seconds per carry, then resting for 60 seconds and repeating for 3-5 sets.

How to do a Farmer's Walk

First things first, let's revisit the original Farmer's Walk. It’s always important to get the basics right before levelling up.

• To do the move, stand with your feet hip-width apart between two dumbbells or kettlebells.
• Hinge at the hips and knees, keeping your back flat, and grab the handles.
• Brace your core, then drive through your feet to stand tall, keeping your shoulders down and back and the weights by your sides.
• From here, walk forward using small, controlled steps while keeping the weights as stable as possible.

Seven Farmer's Walk Variations to Try

Level 1: The Farmer's Walk

How? As explained above, simply pick up a kettlebell in each hand and walk. Cooper recommends that you aim to carry a total of 35% of your bodyweight in each hand.

Why? Farmer's Walks don't just build gym strength; they build the sort of practical strength that carries over into everyday life, whether that's carrying shopping, lifting luggage, or simply staying physically strong and capable as you age.

Level 2: Suitcase carry

How? Hold a heavy kettlebell or dumbbell in one hand and walk while staying tall and resisting the urge to lean to one side. Repeat on the other side.

Why? Forces your core to resist side bending and builds real-world strength by throwing you off balance.

Unlike the Farmer's Carry, where the load is evenly distributed, the suitcase carry challenges the body asymmetrically by placing all the weight on one side.

This forces the muscles of the core, hips and spine to work harder to keep you upright and stable. Every step requires your body to resist twisting and leaning, which develops core stability and improves balance - two qualities that become increasingly important as we age.

Level 3: Front rack carry

How? Clean a pair of kettlebells to the front of your shoulders and walk while keeping your elbows high and core braced.

Why? Challenges your upper back, core and shoulder stability while teaching better posture.

Holding the weights in front of your body forces you to stay upright as they naturally want to pull you forward. It's your job to keep your chest high and back straight. The result? Improved posture, greater upper-back endurance and a stronger, more resilient core.

Level 4: Single-arm overhead carry

How? Clean a kettlebell to your right shoulder, press it overhead and walk slowly while keeping your arm locked out and your core engaged. Repeat on your left side.

Why? The single-arm overhead carry improves shoulder health, rotator cuff strength and total-body stability.

Traditional Farmer’s Walks distribute the load evenly between both sides of the body. The single-arm overhead carry does the opposite.
With the weight overhead on one side, your core has to work overtime to keep you balanced and upright.

It's an excellent exercise for improving shoulder stability, strengthening the rotator cuff and teaching the body, especially the core, to resist unwanted movement while under load.

Level 5: Offset Farmer's Walk

How? Clean one kettlebell so you're holding it directly in front of your shoulder, whilst holding the other down by your side in a suitcase position. Repeat on each side.

Why? Challenges core strength, coordination, balance, stability and grip strength all at once.

Offset carries do more than challenge your grip and core. They train your body to stay strong under uneven load, forcing you to stabilise and resist rotation with every step.

One side is heavier. One side feels awkward - and your job is to stay tall and keep moving with control. The result is a carry variation that builds full-body strength while exposing weaknesses that a standard farmer's walk might hide.

Level 6: Overhead and suitcase carry

How? Clean and press one kettlebell overhead, whilst holding one kettlebell down by your side. Engage your core and walk tall with good posture and control.

Why? Improves shoulder health, rotator cuff function and total-body stability while turning a simple carry into a full-body stability drill.

Combining an overhead carry with a suitcase carry creates a serious challenge for the shoulders, core and hips. It teaches your body to stay tall and stable, whilst resisting side-bending and rotation, strengthening the obliques, lats, traps, hips and trunk. It also strengthens the shoulder in an overhead locked-out position whilst improving balance, coordination and concentration.

Level 7: Double overhead carry

How? Clean and press both kettlebells overhead. Engage your core, keep your arms straight overhead and then walk.

Why? One of the best tests of shoulder strength, mobility and control.

Your posture is under real pressure with this one, as your traps, core, glutes, legs and shoulders all have to fire together just to keep you upright and arms straight while walking with heavy weights overhead. This is the most difficult of all carry variations and requires shoulder and thoracic mobility. That's full-body strength in action.

As you've probably gathered, each variation of these Farmer's Walks gets progressively harder as you move through the list, turning a simple carry into a full-body stability drill. Every level exposes weaknesses while challenging coordination, balance and strength in slightly different ways.

And that's the beauty of the Farmer's Walk. It's versatile, effective and doesn't require fancy machines, complicated programming or hours in the gym - just a pair of kettlebells and some space to move.

Prime Day is steadily approaching now, and we’re just days away from the big event. The sale is taking place between 23rd and 26th June, giving shoppers the chance to save money on everything from the best coffee machines to the best lawn mowers.

However, if you want to get the absolute best value for your money, there’s one key piece of advice you really need to follow.

I’ve covered the best deals for years now, and this is the fourth Prime Day I’ve worked on specifically, so you could say I know what I’m talking about. So listen up and take note – whatever else you take away, this will be the most important piece of advice you’ll hear.

If you’ve previously heard that some brands will increase their prices on Amazon weeks or even months before Prime Day, only to 'discount' them back to their original RRP when the event arrives, you wouldn’t be wrong. It’s a tactic that can catch a lot of people out, and whilst we don’t see it as often with big-name products, it can still happen.

However, instead of constantly logging on to Amazon every single day in the lead-up to keep track of prices, there’s a much simpler solution – and it’s called CamelCamelCamel.

You may have heard of it before, but it’s essentially a free Amazon price tracker that helps you see exactly how prices have changed over time. It lets you create price watches and get email alerts when prices drop, as well as view the full price history of millions of Amazon products.

This means that if you find a product you like the look of and think the Prime Day discount seems decent, you can quickly check CamelCamelCamel to see its price history. You’ll be able to see how cheap it’s been in the past – and, crucially, whether the price was bumped up beforehand and then reduced for the event itself.

That gives you a much clearer idea of whether you’re actually getting a good deal, and if you’re not, it can point you in the direction of waiting or shopping elsewhere.

The other bit of good news is that CamelCamelCamel is completely free to use, and you can sign up via the website to access all the tools. If you think you’ll use it regularly, you can also add price history charts directly to your browser with The Camelizer extension to keep an even closer eye on prices.

For the past four years, and very different reasons, World Cup 2026 has been the only thing standing between Lionel Messi and Cristiano Ronaldo and retirement. Messi was set to bow out on top when Argentina triumphed in Qatar but the Flea couldn't resist another shot at glory, while CR7 knows he'll never rest easy if football's greatest prize continues to elude him. Especially now his arch-rival has got there first.

As far as subplots go, it's not a bad one. It's somewhat fitting, however, that both Messi and Ronaldo could well be relegated to the sidelines – metaphorically, rather than literally – at this summer's tournament. While they can each still deliver magic moments, it's hard to escape the sense that they're each now holding their respective nations back by stunting the next generation of Argentine and Portuguese players.

The Spain team, by contrast, looks like a far more cohesive unit, with twin playmakers Lamine Yamal and Nico Williams acting predominantly as providers rather than finishers. That emphasis on team above individual is one of the prime reasons La Roja, the reigning European champions, are the pre-tournament favourites.

France, who went all the way in Russia before falling to Argentina in the final four years ago via a penalty shootout, are a close second. Although Kylian Mbappe's defensive efforts leave a lot to be desired, he's already an all-time World Cup great who could feasibly break Miroslav Klose's goalscoring record this summer. Having the core of the back-to-back Champions League-winning PSG team at the heart of the side frees up the skipper to do his thing.

It promises to be a tournament to remember, so make sure you tune in from wherever you are in the world.

When and where is World Cup 2026 taking place?

The 2026 World Cup is taking place in Mexico, Canada and the US, from Thursday, June 11 to Sunday, July 19. Scroll down for the full schedule of fixtures.

There are 16 venues in total: Estadio Azteca, Estadio BBVA and Estadio Akron in Mexico, BC Place and BMO Field in Canada, and MetLife Stadium, AT&T Stadium, Mercedes-Benz Stadium, Arrowhead Stadium, NRG Stadium, Levi's Stadium, SoFi Stadium, Lincoln Financial Field, Lumen Field, Gillette Stadium and Hard Rock Stadium in the US.

How to watch World Cup 2026 for free

Free World Cup 2026 coverage is available in multiple places, but here are some key options to note in the UK, Australia and Ireland.

• UK: BBC iPlayer & ITVX
• Australia: SBS on Demand
• Ireland: RTÉ Player

How to watch World Cup 2026 in the UK

In the UK, every game of the World Cup is free-to-air on either BBC iPlayer or ITVX.

How to watch World Cup 2026 in the US

In the US, every game of the World Cup is being televised by either Fox or FS1.

How to watch World Cup 2026 from anywhere

Whether it's a secret workout, a revolutionary training method or a fitness hack nobody has heard of before. Hollywood loves to sell superhero transformations as something mysterious.

David Corenswet's journey to becoming Superman appears to have been the opposite.

A recent social media video detailing the actor's reported training routine has been doing the rounds online, offering a glimpse into the approach the actor and celebrity trainer Paolo Mascitti used while preparing for James Gunn's superhero epic.

The workout itself is remarkably straightforward, featuring exercises such as the bench press, incline bench press, shoulder press, cable flyes and arm isolation work performed in sets of four rounds of ten reps.

If anything, the programme reinforces a message Mascitti has repeated in several interviews since the film's release: building a superhero physique is about mastering the basics and sticking with them.

No shortcuts to Metropolis

According to the social media post, Corenswet trained three to four times a week using a push-pull-legs structure, focusing primarily on compound exercises such as presses, pull-ups, rows, and squats, which aligns closely with what Mascitti has publicly discussed.

Speaking to GQ last year, the trainer explained that the foundation of Corenswet's training revolved around the major movement patterns most gym-goers would recognise immediately.

Presses, pull-ups, pulldowns and rows formed the backbone of the programme, alongside a focus on progressively increasing weights and repetitions over time.

Mascitti has also spoken about his preference for a full range of motion and controlled repetitions, arguing that many people spend too much time seeking novelty rather than getting stronger with proven exercises.

The reported push-day workout shared online reflects that philosophy perfectly, using mostly pressing movements, isolation exercises and enough volume to stimulate muscle growth.

Mass matters

The numbers behind Corenswet's transformation are almost as impressive as the physique itself.

The actor has said he weighed around 195-200 lb (~90 kg) during early screen tests before eventually reaching approximately 240 lb (~108 kg) during the bulking phase of preparation.

By the time filming began, he had trimmed down slightly while retaining much of the muscle he had built.

As with most Hollywood transformations, that increase wasn't purely muscle tissue and included body fat, glycogen stores, and water weight, all of which would have contributed to the final number.

Still, adding that amount of size over a relatively short period is no small feat.

Corenswet himself joked that the process became so extreme that he struggled to fit into a Superman suit built from his earlier measurements.

Powered by persistence

The workout may grab headlines, but the diet arguably did just as much of the heavy lifting.

Mascitti has revealed that Corenswet worked his way up to roughly 4,500 calories per day during the muscle-gaining phase before reducing intake closer to filming.

His meals were built around protein sources such as eggs, dairy, chicken, fish and red meat, combined with carbohydrate-rich foods including rice, oats and sweet potatoes.

He reportedly ate seven times a day and aimed for between 0.75 g and 1 g of protein per pound of bodyweight (that's 200g per day at the beginning of his transformation).

Sleep and recovery were treated as equally important parts of the process.

Corenswet's transformation appears to have been built on the oldest muscle-building principle in the book: consistently lifting heavy weights, gradually increasing the load over time, and eating enough food to support growth.

Perhaps the most encouraging takeaway from Corenswet's transformation is that getting superhero fit doesn't require extraterrestrial tricks – just good old-fashioned hard graft, consistency and perseverance.

For many of us, it's not to squeeze a workout into our daily lives. There's work, commuting, kids, social engagements, catching up on the latest streaming hits... the list goes on. The good news is that there is a quick and easy solution for staying fit, no matter how old you are.

An example is this routine by Lars Petersen, which he calls the Daily 50. It involves five bodyweight exercises performed in sequence that, for someone who's not completely new to workouts, shouldn't take longer than 5-7 minutes.

If you add in some breaks, that might push the routine to 8-10 minutes. If you're completely new to fitness, it might take 15-20 minutes to complete the session, and I would also recommend taking it easy.

That said, the Daily 50 doesn't require any equipment or jumping, yet mobilises your whole body from head to toe. It works well as a morning workout to set you up for the day, or as a quick lunchtime session if you're working from home.

The exercises involved are as follows:

• 50 push-ups
• 50 squats
• 50 lunges (25 per leg)
• 50-sec wall sit
• 50-sec plank

Simple, right? This type of no-hassle routine works for a variety of reasons. As mentioned above, they don't require dumbbells or weight benches, which removes the financial component that holds some people back.

They can be done anywhere, from living rooms and work gyms to hotel rooms and parks. Plus, they can be performed at any time of day, although I would avoid doing them close to bedtime. My preferred time slot for something like the Daily 50 is just before breakfast, after my body has woken up a bit.

Finally, let's not forget the main reason to do a workout like the Daily 50: it can help maintain muscle mass, improve joint health, boost metabolism and aid circulation. The old adage, "use it or lose it," rings true here – either you use your body, or you'll lose your fitness. Your choice.

Modern celebrity fitness culture has become increasingly difficult to separate from marketing, which is why there’s something oddly reassuring about Joe Manganiello's approach to staying fit in 2026.

The 49-year-old actor recently reignited conversations about his physique after sharing a series of muscle poses on social media, reminding people that the True Blood and Magic Mike star remains in absurdly good shape as he approaches 50.

And while many celebrity workout stories eventually reveal a maze of expensive interventions and hyper-specialised routines, Manganiello’s approach appears refreshingly straightforward.

Much like Lenny Kravitz's routine and Ghostbusters legend Ernie Hudson’s daily routine, Manganiello uses a combination of weightlifting, consistent training, and proper recovery to defy his age.

This sounds simple enough until you remember how few people actually manage to do it in the long term.

Muscle memory

Manganiello’s physique is rooted in an older style of Hollywood fitness, meaning less “camera-ready transformation” and more permanent athletic conditioning.

He comes across exactly how he once described himself in interviews: an old-school gym rat, an identity that has followed him throughout much of his career.

Before becoming one of Hollywood’s most recognisable muscular actors, Manganiello was already heavily invested in strength training and sports performance.

Over time, that evolved into a training philosophy built around foundational exercises, consistency, and the maintenance of functionality alongside aesthetics.

In practical terms, that means a lot of compound lifts, bodyweight work and conditioning.

Deadlifts, squats, pull-ups, presses and loaded carries feature heavily in workouts he has discussed publicly over the years.

There’s also a recurring emphasis on athleticism rather than purely bodybuilding-style muscle growth.

Maintaining visible abs in your 20s is one thing, but staying lean, mobile and muscular while preserving joint health into your late 40s and beyond requires a different approach entirely.

Somewhere between athlete and action hero

Manganiello’s training style is more grounded than the dramatic body transformations many actors undergo for superhero or action roles.

(Although he did put on more mass or got lean for certain roles in the past.)

He appears to maintain a relatively stable physique year-round, which is more sustainable physically and mentally, particularly as recovery naturally becomes more important with age.

In interviews, he has increasingly talked about longevity and durability rather than simply getting bigger.

Speaking to Men's Journal during promotion for Deal or No Deal Island, Manganiello revealed he was still deadlifting around 400lb (~181 kg) and squatting 300lb (~136 kg) while filming in Panama.

However, the overall tone of the interview suggested he's less focused on PBs and looking good for the sake of it, and more on preserving strength and athletic capability over the long term.

The anti-shortcut physique

Another recurring theme in Manganiello’s interviews is discipline, with the actor almost constantly mentioning sobriety and how quitting alcohol changed both his life and his physical health.

Being generally fit (and not super lean/constantly pumped) all the time is less social media-friendly, which is why many younger celebs opt for the before/after approach.

Most genuinely sustainable fitness journeys are built on less glamorous habits, such as training regularly, sleeping well, eating reasonably well, keeping stress manageable, and avoiding behaviours that hinder recovery.

These repeated consistently over years (or even decades) become incredibly effective, which is probably a far more realistic explanation for Manganiello’s physique than any supposed celebrity shortcut.

A 50-minute workout inspired by Joe Manganiello’s training philosophy

Manganiello hasn’t released an official programme, but based on interviews, trainer discussions, and exercises associated with his workouts over the years, this session captures the balanced strength-and-conditioning style he appears to favour.

Warm-up and mobility (5-10 minutes)

• Walking lunges
• Band pull-aparts
• Hip openers
• Shoulder circles
• Light rowing or jogging

Strength block (20 minutes)

• Complete 4 rounds:
• Deadlifts x 5
• Pull-ups x 8-10
• Dumbbell bench press x 10
• Goblet squats x 12
• Rest 60-90 seconds between rounds

Conditioning circuit (15 minutes)

• Complete 3 rounds:
• Farmer’s carries x 40 metres
• Kettlebell swings x 15
• Push-ups x 20
• Box step-ups x 12 each leg
• Minimal rest between exercises

Core finisher (5 minutes)

• Hanging knee raises
• Plank x 60 seconds
• Russian twists x 20

Cool-down (5 minutes)

• Thoracic rotations
• Hamstring stretches
• Hip-flexor stretches
• Deep breathing

The real secret probably isn’t very exciting

The slightly frustrating reality behind Manganiello’s physique is that there probably isn’t one defining “hack” responsible for it.

What his training philosophy demonstrates more than anything is the compounding effect of consistency.

Strength training still works, cardio still matters, mobility is important, and recovery becomes increasingly valuable with age.

And maintaining all of those habits over the years tends to produce impressive results.

It’s not especially trendy, but judging by Manganiello’s ability to still look action-hero fit at 49, the old-school approach seems to be holding up just fine.

There’s a moment in almost every recent interview or social media post featuring Lenny Kravitz where people collectively stop listening to what he’s saying and start wondering how on earth can he look like that at 60?

The musician has become something of an accidental longevity icon over the last few years, regularly posting clips of workouts, beach runs and gym sessions while looking considerably leaner than men half his age.

And unlike many celebrity fitness stories, Kravitz doesn’t subscribe to anything too complicated, with no cold plunges, blood testing, testosterone optimisation or experimental supplements in his fitness repertoire.

Instead, most of what he has discussed publicly in the past is built on principles we're all familiar with, such as cardio, strength training, yoga, clean eating and doing it consistently for decades.

Which, admittedly, sounds far less exciting than discovering some hidden anti-ageing secret.

Somewhere between monk and rockstar

Part of what makes Kravitz fascinating is that he embodies a version of the modern rock-and-roll lifestyle, akin to that of Harry Styles and Dua Lipa, both of whom are famous for looking after themselves.

The main difference among the three is that Kravitz is twice the age of the two younger artists, yet does something very similar in combining health and fitness with the hectic lifestyle of a performer.

Popular culture tends to frame ageing musicians of Kravitz's generation through the lens of excess and burnout, but he appears to have spent years moving in the opposite direction.

In interviews, he has repeatedly spoken about discipline, spirituality and simplicity.

In an interview with The Guardian last year, Kravitz explained that staying in shape is less about chasing trends and more about maintaining balance, saying: “It’s body, mind and spirit. It’s all connected.”

Much of his training reportedly takes place outdoors at his home in the Bahamas, where he combines strength work with running, cycling and mobility sessions.

His long-time trainer, Dodd Romero, previously told Men’s Health that Kravitz often relies on foundational exercises such as pull-ups, push-ups, squats and core work.

The goal doesn’t appear to be maximum muscle mass but to maintain a lean, athletic body capable of moving well.

The anti-biohacking fitness routine

According to interviews over the years, Kravitz's routine often includes fasted cardio, bodyweight exercises, free-weight training, outdoor movement, yoga and stretching, high daily activity levels, and a mostly raw-vegan diet.

He's also spoken about training regularly, even during touring schedules, describing in The Guardian article mentioned above how he fit in a late-night workout after a full day of rehearsals and press obligations simply because he felt he “must”.

At 60, maintaining extremely low body fat and visible muscle definition is less about finding the perfect six-week programme and more about the cumulative effect of thousands of workouts, walks, meals and recovery sessions spread across decades.

Built on movement, not punishment

Another recurring theme in Kravitz’s training philosophy is mobility, which the rock star credits for its role in helping him stay athletic while avoiding the stiffness and aches that often come with ageing

Mobility work tends to become increasingly important after 50, especially for people maintaining high training volumes, and yoga, one of Kravitz's main movement types, complements the rest of his routine surprisingly well.

Combined with a nutrient-dense diet and relatively low levels of processed food, it creates the kind of lifestyle that supports longevity rather than simply aesthetics.

Which is perhaps why Kravitz’s physique doesn’t come across as “gym sculpted” in the modern influencer sense. It looks functional.

A 45-minute workout inspired by Lenny Kravitz’s fitness philosophy

While the star hasn’t published an exact workout programme, his interviews and training clips give a fairly clear idea of the exercise style he gravitates towards.

Here’s a simple session inspired by the movements and habits associated with his training approach.

Warm-up and mobility (5-10 minutes)

• Sun salutations
• Cat-cow stretches
• Hip openers
• Shoulder mobility drills
• Light jogging or skipping

Cardio block (10 minutes)

• Choose one:
• Outdoor jog
• Incline treadmill walk
• Assault bike
• Rowing machine
• Or:
• 30 seconds fast effort
• 90 seconds easy pace
• Repeat six times

Strength circuit (20-25 minutes)

• Complete 3-4 rounds:
• Pull-ups x 8-10
• Push-ups x 15-20
• Goblet squats x 12
• Walking lunges x 10 each leg
• Dumbbell rows x 10
• Plank x 45 seconds
• Rest minimally between exercises

Core finisher (5 minutes)

• Hanging knee raises
• Mountain climbers
• Russian twists
• Burpees
• Cool-down (5 minutes)
• Yoga stretches
• Deep breathing
• Hamstring and hip-flexor stretches

The real secret probably isn’t secret at all

The slightly frustrating truth behind Kravitz’s physique is that there probably isn’t one magic trick holding everything together.

What he demonstrates better than most celebrities is the compounding effect of long-term habits.

Good nutrition, regular movement, strength training and recovery become incredibly powerful when repeated consistently over 20 or 30 years.

Which might not be as headline-friendly as a futuristic longevity protocol, but it’s probably far more realistic for most people trying to stay fit as they get older.

When Chris Hemsworth needs a fast, effective workout, he doesn’t overcomplicate things. Let’s be honest, he has far better things to be doing, like shooting blockbuster movies or running his fitness app, Centr.

Instead, he likes to hit as many different muscle groups as possible with a barbell complex, a sequence of compound moves performed back-to-back without putting the bar down.

This type of workout builds strength, improves overall endurance, and elevates your heart rate, making it ideal when your schedule is tight, but you still want a workout that hits in all the right places.

While Hemsworth uses a barbell, the workout can also be done with two dumbbells, or, for more flexibility, using adjustable dumbbells.

After all, not everyone can curl an Olympic barbell, which weighs 20kg (~44lbs)!

How the workout works

This 8-move routine targets the entire body in one continuous flow and can be completed in under 20 minutes.

“This one’s a monster and not for the faint-hearted. Take it at your own pace,” says Hemsworth.

Grab your one piece of equipment (the barbell) and perform each exercise consecutively without putting the bar down.

Rest for 60–90 seconds after each round, and repeat for 10 rounds in total (if you can!).

The moves

• Bicep curl x 10: This upper body move will improve arm strength, grip strength and your overall arm definition.
• Overhead press x 10: This exercise is great for building defined, rounded shoulders, whilst working your triceps and upper body stability.
• Tricep extension x 10: Tricep extensions stretch and strengthen the entire tricep muscle whilst reducing tension on the elbows.
• Squat x 10: This lower-body exercise will strengthen your legs, glutes, hamstrings, and core.
• Bent-over row x 10: This move is great for building upper-back strength and improving posture.
• Lunge (right) x 10: This single-leg move improves unilateral strength, balance and hip stability.
• Lunge (left) x 10: Again, a single-leg move that boosts coordination, balance and core strength.
• Standing twists x 10: This rotational core move will work your obliques and your torso control under load.

When it comes to barbell complexes, remember not to go too heavy with the bar.

You’ll do around 80 reps per round, so you'll fatigue very quickly. The goal is smooth, consistent movement and to hit all your reps with good form - not maximum weight.

“Strength isn’t built overnight, it’s built one rep at a time,” says Hemsworth.

Why barbell complexes work so well

Barbell complexes combine strength training and cardio into one efficient session.

Because the bar never leaves your hands, your muscles stay under tension while your heart rate stays elevated.

Barbell workouts like this also combine multiple lifts into a single continuous sequence, building strength, conditioning, and efficiency simultaneously.

They create time under tension and minimal rest, which drives adaptation in both the muscle and cardiovascular systems.

In less than 20 minutes, you’ve trained strength, endurance, and mental toughness without machines or moving from one piece of equipment to another.

This makes complexes ideal if you’re short on time but still want a full-body workout that builds muscular endurance, mental strength and burns serious calories.

Start with a manageable weight, prioritise form over speed, and you’ll get maximum benefit in minimal time.

If you’re looking for more barbell workouts, check out this five-move workout to burn fat and boost strength.

For something more technical, you can learn how to master the barbell power clean, a compound exercise that works the full body, especially the glutes, core, quads, hamstrings, adductors, shoulders, and forearms.

Now that we’ve entered spring, it's the perfect time to spring clean your home. But forget tidying your cupboards and wiping down skirting boards – one area you’re probably overlooking but should definitely be cleaning is your mattress.

As you sleep on it every night, your mattress can get incredibly dirty. While regularly cleaning your sheets can help with your sleep hygiene, it’s important to give your mattress some attention every now and again, so it lasts longer and doesn’t irritate your skin.

Treating stains is especially important when cleaning your mattress. As it comes into contact with your body, it can pick up stains like urine, blood and sweat. So, in preparation of your upcoming spring clean, here are the five most common types of mattress stains and how to remove them.

Before I jump into cleaning tips for specific stains, check out our full guide on how to clean a mattress for a step-by-step tutorial.

1. Urine

Accidents happen, especially if you have a child, but urine is a pretty easy stain to get rid of if you act fast. If it’s fresh urine, start by gently blotting the area with a dry cloth to absorb the liquid. Avoid rubbing the liquid as this will just make it sink further into the mattress which will leave a stain and smell.

After you’ve blotted the liquid, make a mixture of hydrogen peroxide, baking soda and dish soap. Alternatively, you can find a mattress cleaner in your local supermarket. Apply it to the stain and leave it to sit for an hour. When using this mixture or spray, be careful not to use too much as soaking can cause mould.

Once dry, blot the mixture again, before sprinkling it with baking soda to get rid of any lingering odours. You can leave this for up to eight hours before vacuuming off the excess. Before reapplying the sheets, make sure the mattress is completely dry.

I’d also recommend using a mattress protector, especially if you have young kids as this gives you an extra layer of protection and can prolong the life of your mattress.

2. Sweat

Sweat is arguably the most common stain you’ll find on your mattress – everyone does it, after all! Sweat stains are important to treat regularly, as it’s a primary reason you might see discoloration of your mattress and even pillow – more on yellow stains below.

Similar to urine, use a mixture of hydrogen peroxide, baking soda and dish soap to remove sweat stains. With sweat, you can be a bit more vigorous with removing it, and some people recommend using a brush to work the mixture into the stain if it’s big. Blot the mixture away with a dry cloth and leave it to dry before remaking your bed.

3. Blood

Blood is slightly tricker to remove, but not impossible. The biggest mistake people make when removing blood from a mattress and furniture is using hot water. As gross as it sounds, hot water cooks the protein within the blood which can cause it to stain more permanently.

For blood stains, clean up the area with cold water, making sure to blot it and not rub. If a stain is left behind, create a paste made from hydrogen peroxide, salt and corn starch. Alternatively, you can use a white vinegar and water mixture. Apply the paste or water to the stain and leave it to dry. Remove the paste or excess liquid before vacuuming off any leftover residue.

4. Food

I think we’re all guilty of having a midnight snack in bed, but food stains and crumbs can leave your mattress feeling sticky, lumpy and uncomfortable. For crumbs, simply use your vacuum cleaner to get rid of them.

For wet foods or drinks, blot or dry it so the liquid doesn’t get too far into your mattress. From there, you can use hydrogen peroxide mixed with dish soap, or a vinegar and water solution, both of which can treat the stain. Let it sit before drying. If the food has a pungent smell, sprinkle over baking soda before vacuuming after a few hours.

In general, I’d suggest not eating food in your bed, but each to their own!

5. Yellow stains

Yellow stains on your mattress can be made by a number of things, including sweat, urine, vomit and general ageing of materials. If you’ve had your mattress for a few years, this is a sign you should consider changing your mattress.

But if that’s not currently in your budget, you can treat these stains by mixing hydrogen peroxide and baking soda – follow the urine and sweat steps above. Like sweat, you don’t have to be as gentle with yellow stains, so you can use a brush to work the solution into the stain – remember not to oversoak though.

If you’ve spent all day hunched over a desk, run a long session, or just feel tight from life, a quick stretch can feel like magic. But which moves are actually worth your time?

Dr Jordan Ashley, certified Yoga Instructor and Founder of Souljourn Yoga Foundation, says the pigeon pose is one of those exercises.

“Personally, I do it every single day,” she says. “If I had to pick just one stretch for the rest of my life, this is it.”

Dr Ashley says that nothing beats the pose for overall health, mobility, and stability, as it helps stretch the quads, hips, glutes, and lower back in one fell swoop.

"Not only is pigeon a gentle hip opener, but it’s also a forward fold, which is great for calming the parasympathetic nervous system, whilst enhancing flexibility and promoting overall well-being,” she adds.

How to do pigeon pose

• Stand at the front of your mat with your feet hip-width apart and your arms alongside your body.
• Exhale, and come into a standing forward bend.
• Inhale, and go into a forward lunge with the right leg forward and the left leg back.
• Exhale, and place the outside of your right shin on the mat in front of you, with your right heel near your left hip.
• Place the left knee down on your mat with your left foot facing the ceiling.
• Place the palms down in line with your right foot. Inhale, press your palms into the floor, straighten your arms, and simultaneously elongate your spine. Open your shoulders and chest, lift your sternum, and look up.

“Keep your wrists in the same plane as the knee,” suggests Ashley, “and to make the pose less intense, angle your foot closer to your hip.”

“If your sitting bone doesn’t connect with the ground, place a blanket or pillow underneath, and you can also support your heart and forehead by placing a block underneath your sternum and brow bone.”

The benefits of the pigeon pose

If you sit all day, run, cycle, or feel that you live life in a chair, you’ll love pigeon. It helps prevent hip stiffness, improve mobility, ease lower back tension, and reduce the risk of strains or imbalances.

“Pigeon pose involves a deep stretch of the muscles surrounding the hips, including the hip flexors, external rotators, and glutes,” says Ashley.

“These muscles are often tight due to prolonged periods of sitting, lack of movement, or engaging in activities that involve repetitive hip motions like running or cycling,” she says.

As with other yoga poses, pigeon pose also encourages deep breathing and mindfulness, “helping to draw the focus inward and calm the mind,” says Ashley.

“It’s also great for posture, relieving tightness in the lower back and inviting energy to flow through the pelvis, low back, and inner thighs.”

How often should you do it?

“I would definitely recommend doing this stretch at least three times a week, starting with one minute and increasing to five minutes for a more yin-like variation,” says Ashley.

Strength training often sits somewhere between “should do” and “don’t have time” for endurance athletes, but according to Coros athlete Alex Yee, it can make a measurable difference to performance.

The Olympic champion recently shared details of his gym routine, explaining how carefully planned strength sessions support his racing across all three triathlon disciplines.

Despite training more than 20 hours a week, Yee still dedicates time to the gym, typically scheduling strength training sessions on Mondays and Wednesdays, with plyometric drills and technique work on other days.

And his goal isn’t simply to build muscle, but to improve efficiency across swim, bike and run.

“Everything we do always comes back to the same question: will this make me a better triathlete?” Yee explains.

Even if you aren't planning on becoming the next triathlon Olympic champion, the benefits of strength work are particularly clear for endurance athletes, runners included.

Yee focuses on developing lower-leg stiffness, core stability and explosive power, all factors linked to improved running economy and reduced injury risk.

Data from his training between the London and Valencia Marathons, which he ran in 2:11:08 and 2:06:38, respectively, suggested that the added strength work contributed to measurable performance improvements.

Small details, big performance gains

Yee’s programme includes a mixture of plyometric exercises, single-leg strength work and core stability drills designed to translate directly to endurance performance.

Among the movements he uses are slant-board calf isometric holds, lateral medicine-ball bounds, and box-to-box jumps, all aimed at improving fast ground contact and explosive power.

Traditional strength exercises such as Bulgarian split squats, seated calf raises, and glute-hamstring raises help build resilience in key running muscles.

Upper-body work also plays a role, with single-arm cable pulldowns targeting the muscles used in the swim stroke, while barbell rollouts reinforce the core stability required across all three disciplines.

Why endurance athletes shouldn’t skip the gym

For Yee, the biggest takeaway is that strength training isn’t optional once athletes reach a certain level of fitness.

“As you get faster and fitter, your form, efficiency and mechanics become essential,” he says. “If you want to continue to develop, strength training should be a vital component.”

The principle applies just as much to runners as it does to triathletes. By improving power, stiffness and stability, targeted strength work can help endurance athletes run more efficiently and stay injury-free over longer training cycles.

Yee’s message of consistency and attention to detail matters. Even small improvements in strength can translate into meaningful gains on race day.

See Alex's full workout at Coros.

If you want to work your abs, you’ll probably default to sit-ups, planks or crunches. They sure are effective, but celebrity trainer Ben Bruno, who’s worked with the likes of Justin Timberlake and Jessica Biel, offers a smarter alternative.

I first spotted the move on his social media, and it immediately stood out. You start in a plank position with your hands on a barbell, then slowly roll it forward, extending your arms out in front of you, all while maintaining a neutral spine and avoiding any lower back arch.

Simple in theory, deceivingly hardcore in practice. It’s one of the toughest – and most effective – core exercises I’ve come across, demanding full-body tension and control from top to bottom, from start to finish. Here’s a bit more about the move.

The barbell roll-out is a compound movement that targets far more than just your abs. It works your deep core muscles, rectus abdominis, obliques, lower back, shoulders, arms and chest, hitting a lot of muscles for one exercise.

All you need is a barbell and, optionally, a yoga mat if you’re dropping to your knees. In fact, that’s exactly where you should start. Ben recommends mastering the kneeling version first, building up to 15 clean, controlled reps before progressing to the full plank variation.

“It’s quickly become one of my favourite core exercises that absolutely lights up the abs. The further you roll out, the harder it is,” he says in a post. “Think of it as a souped-up version of the ab wheel, with no special equipment required.”

How to do barbell roll-outs

• Place a barbell in front of you and grip it with both hands
• With both hands resting on the bar, and your arms and shoulders neatly stacked over your wrists, brace your core, then step your feet back one at a time into a high plank.
• Keep your hips level with your shoulders and your body in a straight line - think glutes tight, core braced
• Without letting your hips sag or pike, slowly roll the bar forward as far as you can while maintaining a neutral spine
• Pull the bar back in under control to return to your starting plank position.

Top tip: If your lower back starts to arch and your hips sag, then you’ve gone too far, so reduce the range and focus on control over distance.

Barbell roll-out alternatives

Not quite ready for full plank roll-outs? Scale it back. You’ll still reap the benefits of this serious core exercise.

Kneeling roll-outs

If the full plank version feels too challenging, drop to your knees. This reduces the load on your core while helping you groove the movement pattern.

You can also widen your stance slightly. The wider your base, the more stable you will feel. Start with them slightly wider than shoulder-width apart, then bring your feet closer together as your strength improves.

Shorter range ab roll-outs

You don’t need to hit full extension straight away. Roll the bar out halfway, then return to the start with control. Gradually increase the range as your core strength and stability improve.

Stability ball roll-out

A gym ball is a great option too. Like the barbell version, you’ll use your core to roll the ball out, but this time, start from a higher position, making it more accessible. That said, the unstable surface adds its own challenge; your core has to work harder to stay steady as the ball will want to wobble beneath you.

My verdict

Barbell roll-outs are brutally effective, and come with an ache you’ll feel for days after. The large range of motion places your abs under serious tension, especially in that fully extended position. As Ben says, your abs will be “too sore to laugh” after this one, and he’s not wrong.

What sets this move apart is how it challenges both the eccentric (rolling out) and concentric (pulling back in) phases, increasing time under tension and driving greater core development, particularly in the rectus abdominis.

But this isn’t just about carving a six-pack. The control and full-body stability required make it a true core-strength exercise, not just an ab move. You’re building strength through your shoulders, reinforcing spinal stability, and improving overall control.

Because ultimately, you’re only as strong as your weakest link, and for most people, that link is the core.

The 2026 Winter Olympics have already delivered a host of unforgettable moments . From GB’s Matt Weston claiming double gold in skeleton, to Lucas Pinheiro Braathen securing a historic first Winter Olympic medal for a South American nation. And there is still plenty more to come...

This week brings the ice hockey finals, more speed skating brilliance, curling medals on the line, and the Olympic debut of ski mountaineering.

Keep an eye too, on stars such as Mikaela Shiffrin chasing further history in the slalom, Erin Jackson targeting another podium finish on the ice, and Sidney Crosby aiming to lead Canada to gold in the hockey final.

It promises to be another week of top winter sports action, so make sure you’re tuning in from wherever you are in the world.

When and where is The Winter Olympics 2026 taking place?

The 2026 Winter Olympics are taking place in Milano Cortina, Italy, from 6 February to 22 February 2026.

There are 13 competition venues in total, spread across northern Italy, including Milan, Cortina d'Ampezzo, Bormio, Livigno, Predazzo and Anterselva.

How to watch Winter Olympics 2026 for free

The 2026 Winter Olympics have multiple free viewing options around the world, but here are four key ones to note in the UK, Canada, Australia and Ireland.

• UK: BBC iPlayer
• Canada: CBC Gem
• Australia: 9Now
• Ireland: RTÉ Player

How to watch Winter Olympics 2026 in the UK

Limited Milano Cortina coverage is available free on the BBC as alluded to previously, but Discovery+ is where you will want to go for every minute of every sport live.

How to watch Winter Olympics 2026 in the US

Peacock is showing every event of the Winter Olympics 2026 in the US.

How to watch Winter Olympics 2026 from anywhere

While everyone likes the look of a sculpted midriff, strong abs are also about supporting your spine, improving posture, and protecting your lower back. The key isn’t endless crunches, but strengthening the deep stabilising muscles that support movement.

Research published in BMC Sports Science, Medicine and Rehabilitation shows that targeted core training can improve stability, reduce lower back pain and enhance overall function. So when Sophie Deakin, Pilates teacher and co-founder of Radiant Waves Retreats, showed me a deceptively simple core exercise I hadn’t tried before, I was all in.

What is the Pilates Criss-Cross?

“The Pilates criss cross is a classic mat exercise that targets the deep core, with an emphasis on the obliques through controlled spinal rotation,” says Sophie. “The twisting action challenges coordination while training your body to move from the centre rather than momentum.”

It looks similar to a bicycle crunch, where you simultaneously cycle your legs and twist your upper body, but in true Pilates style, the criss-cross is slower and more controlled, focusing on maintaining pelvic stability and a supported spine while the upper body rotates side to side.

“This makes the move a more mindful and effective core exercise that builds strength, control, and balance through the waist, rather than just working superficial abs,” explains Sophie.

Benefits of criss-crosses

It’s natural to feel an abdominal burn with this core move, but the key is to slow it down and move with intention. “Pilates criss-crosses aren’t just about moving the torso side to side – they’re about control, stability, and engaging the deep core,” says Sophie.

“Rather than simply flexing the spine, the exercise teaches you to rotate with precision while keeping the pelvis steady, and the centre braced. This recruits the obliques and transverse abdominis to support posture and protect the spine.”

She adds that the benefits go beyond strength. “The movement improves spinal mobility, enhances body awareness, and strengthens the lower back, while also teaching you how to use your breath."

"Think deep, intentional breathing through the lateral ribs to engage the transverse abdominis from the inside out, then exhale through each twist. This inner engagement increases control and ensures the exercise is driven by the core rather than momentum.”

How to do the Pilates criss cross

You won’t need any equipment for this exercise. The criss-cross can be performed almost anywhere – at home, in the gym, or even outside – all you need is a yoga mat to cushion your back against the ground.

• Begin by lying on your back with your legs bent and feet planted on the floor, before placing your hands behind your head.
• Take an inhale to prepare, and on the exhale, bring your legs to the table top and lift your head, neck and shoulders to look towards your knees.
• Take an inhale here, then exhale and bring your right elbow towards your left knee as the opposite leg extends away, rotating your torso in the process.
• Switch sides with control, moving fluidly from side to side, while keeping the pelvis stable.

How Pilates criss crosses can improve your sport

Whether you’re perfecting your padel game, playing tennis, or looking to run longer and faster without back pain, Pilates criss-crosses build strength, stability, spinal mobility, and rotational control.

“Being able to move through a full range of motion allows you to generate more strength while improving spinal mobility and controlled torso rotation,” says Sophie. “The exercise also supports posture, body awareness, lower-back health, pelvic stability, and breath control.”

Here are five top tips to help you get the most out of the move:

1. “Think length, not speed,” says Sophie. “Slow and controlled is far more effective than quick, momentum-fuelled movements. It’s the time under tension that does the work.”
2. “Keep the elbows wide and avoid pulling on the neck,” advises Sophie. “Instead, focus on lifting from the core.”
3. “Initiate the twist from the ribcage, not the shoulders,” she adds.
4. “Keep the pelvis steady and the lower back supported,” says Sophie. You do this by pulling your belly button toward your spine.
5. “Breathe fully and exhale as you twist to deepen core engagement,” she says. “Make sure every time you exhale, you are working to pull your abdominals in flatter to the floor each time.”

Add criss-crosses to your next core day, and you’ll quickly see why they’re a powerhouse for core strength, posture, and rotational control. They work well as a warm-up to activate the core and hip flexors before your main session, or as a finisher to really challenge your abs at the end of a workout.

Sophie recommends starting with 3 sets of 40 seconds, and gradually building up to 60 seconds as you become stronger and more confident with the movement.

“Try to include this exercise three to four times a week to start seeing and feeling a difference,” says Sophie. Just remember: quality over quantity. You should feel a deep burn, but never pain.

Ever heard of a personal trainer who spends more time at a desk than she does training clients? That’s me. I have clients, yet my main job is as a fitness journalist, which has many positives, the main one being that I can totally empathise with people who love training but have desk jobs.

As a result, most of my clients come to me feeling stiff, and I can see why. If there’s something we can all agree on, it’s that we probably spend too much time sitting. Too much sitting causes your thoracic spine (or T-spine, the mid-back) to round, whether that’s over your laptop, phone, or steering wheel, placing extra stress on your neck and shoulders.

The good news is that while mid-back stiffness might be uncomfortable, the discomfort it causes can be alleviated with just one move.

The exercise, which I do myself and give to my clients, will help open up the centre of the spine and get you feeling loose again. I do it nearly every day, and over time, it’s helped me maintain an upright posture rather than collapse forward.

The move in question is the Cobra, but I like to add a twist in the form of a towel. Apart from a towel or a yoga mat for comfort, you don’t need much more kit, meaning it can be done anywhere, anytime.

What is the cobra with an overhead reach?

Spending hours at a desk can lock up your thoracic spine, which is the upper and middle part of your back. When this area becomes stiff, your lower back and neck often compensate, which can lead to aches, tension, and strain.

The cobra, also known as a prone back extension, is a Pilates-inspired move that strengthens the muscles along your spine, improves shoulder mobility, and builds deep postural strength.

It works your erector spinae and core while stretching tight upper-back and shoulder muscles. You’ll also feel your glutes and hamstrings switch on as you lift from the floor.

The key is lifting your chest away from the ground and using the towel to guide your arms from front to back. This encourages thoracic mobility, releases tension in the neck and shoulders, and helps retrain your body to pull up and back so you can hold yourself tall again rather than collapse forward.

The key with posture isn’t about forcing yourself upright; it’s about building the capacity to stay there.

How to do the Cobra with an Overhead Reach

• Grab a towel or resistance band and lie face down on the floor.
• Extend your hands overhead, holding the towel or band so it rests on the floor in front of you.
• Pull your abs slightly off the mat to engage your core and lift your upper body.
• Hold the towel straight ahead and pull it apart to create tension.
• Lift and rotate your arms up and over your head, so the towel rests at the small of your back.
• Pause, then lift the towel back overhead to return to the starting position, keeping your body engaged and arms straight.
• Relax and lower your body back down to the floor.

Aim for 25 reps a day - either as a warm-up to your usual gym routine or at the end of the day when you feel a bit hunched. The main thing is to stay consistent.

When done regularly, you’ll feel a whole lot less stiff, and that makes it much easier to maintain good posture. It also helps to set a regular timer and to move frequently throughout the day.

It’s a simple reminder, but almost everyone benefits from moving more intentionally throughout the working day, and sometimes it’s good to be reminded of the simple things.

IKEA smart home gadgets are everywhere at the moment, meaning they’re often sold out on IKEA’s website. Still, if you’ve managed to get your hands on one or two, you’re probably ready to start adding them to your wider smart home setup.

If you’ve been here before, you’ll know my smart home is built around Amazon Alexa, so a lot of my guides focus on getting new devices working smoothly with Amazon's best smart speakers. Next up is IKEA – specifically the TIMMERFLOTTE temperature and humidity sensor.

Below is a simple guide on how to connect the TIMMERFLOTTE (or any other IKEA smart home device) to your Amazon Alexa account and Echo smart speaker.

1. Open up the Amazon Alex app

This first step can vary depending on the brand – sometimes you need to use the manufacturer’s app, other times the Alexa app itself. For IKEA devices, the set up process takes place in the Amazon Alexa app.

Tap the + icon in the top right corner. Your device may already appear here automatically. In my case, Alexa picked up a few gadgets I’d set up previously, even though they weren’t powered on at the time.

If your device doesn’t show up, you can search for IKEA manually and select the device you want to connect.

2. Connect your device

Once you’ve selected the device, just follow the on-screen prompts. This usually involves scanning the QR code on the back of the device and putting it into pairing mode. For most IKEA devices, that means removing the batteries and popping them back in again, unless there’s a physical on/off button you can press instead.

You’ll also be asked which Echo speaker you want to connect it to. I’ve got a few around the house, so I chose my Echo Show 8 in the kitchen. From here, Alexa should confirm that the device is connecting to your smart home setup.

This bit is important – if you’re prompted to enter a Thread Network Key, restart your Amazon Alexa speaker and try the process again. Sometimes the connection can drop and trigger this message, but it isn’t necessary as IKEA devices are Matter-compatible, so everything should reconnect automatically once the speaker restarts.

3. Enjoy!

You should now be fully connected, and you can use the device however suits you best. For the TIMMERFLOTTE sensor, I’ve added it to my Echo's smart home widget so I can see the temperature at all times. That said, a lot of people will probably prefer to just ask Alexa what the temperature or humidity is in the room where the sensor lives – it's completely up to you!

If you’re interested, check out my guide on how to connect Dyson products to Amazon Alexa next.

The best bean-to-cup coffee machines can now be found in homes everywhere, especially as more people start prioritising the quality of their daily brew. However, despite using your machine multiple times a day, there’s one handy feature many people don’t even realise they have – particularly if you own a Sage or Breville coffee machine.

Much like the built-in hidden meat thermometer inside the Ninja Foodi, some Sage and Breville machines include a heated cup-warming surface, helping to keep your drink hotter for longer.

Keep reading to find out if your coffee machine is one of the lucky ones, because it might just change your routine for good.

As mentioned, a lot of Sage and Breville models feature a top tray or flat surface that gently heats up as part of the machine’s thermoblock operation. This makes it perfect for warming cups before you brew, and is usually completely passive, meaning it starts warming up automatically as soon as the machine is turned on.

That said, before you ask – no, not every machine has this. Some brands use that space purely for storage, including several De’Longhi and Smeg models. Models that do include a dedicated cup-warming surface are the Sage Oracle Dual Boiler, Sage The Barista Express, Sage The Barista Express Impress, Breville Barista Slimline and the Breville Barista Classic VCF186.

So, before you grab a cold mug straight from the cupboard next time, try storing your cups on top of your coffee machine instead. They’ll be warm, ready to go, and your coffee will stay hotter for longer too.

Farmer's Walk or catwalk? Sir David Beckham, known for his daily workouts and shredded physique, shows no signs of slowing down.

The ex-footballer, who regularly posts about his training regime, shared a video of himself doing a Farmers Walk under the watchful eye of his trainer, Bobby Rich, with his wife Victoria strutting behind him in heels.

The amusing post reminded me just how much I love this full-body strength exercise. If it’s good ebenough for the Beckhams, it’s definitely good enough for me.

What is the Farmer's Walk?

Simply put, the farmer's walk is one of the most functional strength exercises you can do. Grab a heavy weight in each hand – think dumbbells, kettlebells, a trap bar, or even a sandbag – and walk a set distance or for a specified time, keeping your posture tall and your core braced.

Deceptively simple, it’s brutally effective and one of the few exercises that mirrors real-life movement (a.k.a. walking) while building strength, stability, and endurance all at once.

The farmer's walk engages almost every major muscle group: forearms, grip, shoulders, traps, core, glutes, legs, and even the back and chest under heavier loads.

It strengthens your posterior chain, improves grip strength, and challenges your core stability while walking. And because it forces you to resist unwanted rotation, it’s an excellent anti-rotational exercise that protects the spine and improves posture.

Beyond strength, it also improves coordination, balance, and joint stability – think wrists, elbows, shoulders, hips, knees, and ankles – making it ideal for athletes and anyone looking to move more efficiently in daily life.

It can be used as a cardio finisher if you move lighter and faster, or a strength-endurance builder with heavy, slow carries. Basically, it’s functional fitness at its finest: building muscle, stability, and stamina simultaneously.

How to do the Farmer's Walk exercise

Stand with feet hip-width apart between two dumbbells. Hinge at the hips and knees, keeping a flat back, to grab the handles. Brace your core, and extend your hips and knees to stand tall, keeping your shoulders down and back, with weights by your sides. Walk forward in small steps, keeping the weights as stable as possible.

You can load light and move fast for cardio benefits, or go slow and heavy to challenge strength, endurance, and grip. Variations include walking with a weight overhead, walking backwards, or even using uneven loads, holding just one weight on one side to add an extra challenge and to engage stabiliser muscles even more.

Why the Farmers Walk deserves a spot in your workout

Add this to your next session, and you’ll quickly see why it’s a favourite of the Beckhams, and why it should be in yours too. It’s perfect for improving posture under load and building functional strength for everyday tasks.

It’s also great for boosting athletic performance, too, because unlike machines that isolate muscles, the Farmers Walk teaches your body to move with weight efficiently, making it one of the most practical, all-in-one exercises in the gym, or, if you’re brave enough, outside.

At 50, Sir David says his fitness goals are to stay lean, strong, and pain-free, and the farmer's walk is a simple, effective, and fun way to do just that.

Running is one of the most accessible forms of cardio. It boosts cardiovascular health, strengthens joints, supports fat loss, and delivers a solid endorphin hit. But let’s be honest – it’s not for everyone.

It can feel tough on the knees, and takes a certain level of motivation to lace up and head out, especially on a dark, cold evening. For many, it’s a love–hate relationship.

The good news is that you don’t have to run to build cardio fitness. If pounding pavements isn’t your thing, this no-equipment HIIT workout from a cardio and strength coach will still send your heart rate soaring, improve conditioning and challenge your whole body.

Below, he shares a five-move circuit built around functional, high-energy bodyweight drills: wide-leg mountain climber to press-up, press-up to runner’s lunge, runner’s lunge to twist, press-up to jack, and finally a plank jack to wide mountain climber.

The workout

How to do it

For best results, perform each exercise for 40 seconds with minimal rest in between. Repeat the circuit three times for an effective cardio boost and a dynamic full-body workout that builds agility and core strength. Here’s how to do each move.

Wide-leg mountain climber to press-up

Start in a high plank with hands under shoulders and core tight. Jump both feet forward so they land wide, outside your hands, then jump back to the plank. Keeping your hips high (no sagging), perform a press-up before jumping your feet wide again. Expect to hit your quads, glutes and inner thighs.

Press-up to runner’s lunge

From a high plank, perform a tricep press-up, keeping your elbows close to your body. As you press back up, step one foot forward to the outside of your hand into a runner’s lunge. Step back to your plank and repeat on the other side.

Runner’s lunge to spinal twist

From a plank, perform a tricep press-up. As you come back up, step your right foot forward to the outside of your right hand into a runner’s lunge. Lift your right arm and rotate your torso, opening toward the ceiling into a T-spine twist. Lower your hand, step back to your plank, and repeat on the left.

Press-up to one-arm jack

Start in a plank and perform a tricep press-up. As you press back to the top, brace your core and jump your feet wide into a plank jack while simultaneously reaching one arm straight out in front of you. Lower it as you jump your feet back to centre. Alternate arms each rep.

Plank jack to wide mountain climber

Begin in a high plank. Jump your feet out wide, then together for a plank jack. Next, jump both feet forward and wide so they land beside your hands for a wide mountain climber. Jump back to your plank, and repeat the sequence, keeping your hips steady and core tight.

Why these five cardio moves work

These high-energy, compound exercises spike your heart rate while working your upper body, core, and legs simultaneously. Unlike steady-state running, the rapid transitions and multi-directional patterns build athletic conditioning you can actually use in everyday life.

Better yet, you can scale the intensity. New to HIIT? Slow the pace or take extra rest. Want a tougher session? Move faster and add explosive power to each rep. The effort is entirely up to you; the harder you push, the more it mimics the cardiovascular demand of a run.

Should you try it?

These moves prove you can build serious cardio fitness without running - whether you don’t enjoy it, can’t run, or simply want a break from the miles. They’re fun, mentally engaging, and get your heart and lungs working hard in under 15 minutes. Expect to finish sweaty, energised, and buzzing from an endorphin high, all without pounding a single step of pavement.

Strength training doesn’t have to be complicated or lengthy to be effective. Yes, you need intensity for results, but you don’t need more volume when you can train smarter.

Research in Medicine & Science in Sports & Exercise found no significant difference in strength gains between low, moderate, and high-volume training when the effort was matched, ideal if you’re time-poor and want to get in, work hard, and get out, whether that’s in a lunch break or at the end of the day.

The 2019 study also showed that trained men achieved solid strength and muscle gains from just 13 minutes of focused work, three times a week. Perfect if you’re short on time but still want serious results.

Sure, multiple sets can still work, but one of the strongest takeaways from recent studies is that there’s no single “right” way to train for strength. Ultimately, consistency and challenging the muscles to the point of fatigue are what move the needle.

“When it comes to results, intensity beats volume every time,” says celebrity strength coach Michael Baah. “I use this method with high-profile clients and busy professionals who are constantly on the move. They don’t have 90 minutes; they have 15–30, and on a time budget. The key isn’t time – it’s intent.”

Why single-set training works

Look around any gym, and you’ll see lifters mainly performing 3–5 sets per exercise. Most aren’t training hard; instead, they’re just training long. Attack one set like it’s your last, and strength and time-efficiency skyrocket.

“Fewer sets mean lower fatigue, and the first working set is usually your most neurologically fresh and explosive,” explains Baah. “It recruits the most motor units, especially when taken to near failure. After that, the stimulus drops off unless effort increases. That’s why I always recommend doing your heavy compound lifts first.”

For maximal hypertrophy, volume still counts: roughly 10–20 hard sets per muscle group per week is the key. However, one-set training can still drive growth, especially for newer or detrained lifters.

It’s also ideal for time-strapped yet focused lifters, beginners building tolerance, or anyone looking to maintain strength and movement quality during travel or high-stress periods.

How to do it

“Full-body training is where one-set training shines,” says Baah. “Fewer sets mean lower fatigue, which allows for more weekly training opportunities and better skill retention.”

Baah recommends following this method two to five times per week, depending on your recovery, training split, and lifestyle. “The real power of this method is in frequency and consistency,” he says.

Keep sessions full-body and laser-focused. You’ll hit every major muscle group efficiently, whilst maintaining intensity, and then recovering well enough to repeat it - without burning out.

The workout

A strong full-body session should include 6-10 movements, with one high-quality working set per exercise after a brief warm-up. This gives you the best balance of muscle coverage, efficiency, and recovery. Baah recommends the following exercises.

Goblet Squat

Stand with your feet shoulder-width apart, holding a dumbbell vertically close to your chest with both hands, and your elbows tucked in.Keeping your chest high, push your hips back slightly, then bend your knees to lower into a deep squat. Once your thighs are parallel to the floor, push through your mid-foot and heels to stand tall, squeezing your glutes at the top.

Dumbbell Press

Lie on a bench with your feet flat on the floor and a dumbbell in each hand. Press the weights above your chest with straight arms. Lower them with control until your elbows reach around 90 degrees. Drive the weights back up, squeezing your chest at the top without locking your elbows.

Chest-Supported Row

Lie chest-down on an incline bench with a dumbbell in each hand. Pull the weights towards your ribcage, keeping elbows close and squeezing your shoulder blades together at the top. Lower with control until your arms are fully extended.

Stand with dumbbells at your sides. Hinge at the hips, pushing them back as you lower the weights towards mid-shin, keeping a neutral spine and soft knees. Drive through the heels to stand tall, squeezing your glutes at the top.

Loaded Carry

Grab a pair of heavy dumbbells or kettlebells and stand tall. Walk with controlled steps, keeping your core braced and your shoulders pulled back. Continue until grip or posture starts to break down.

(Optional finisher) Med Ball Slams

Stand with your feet hip-to-shoulder width apart, holding a medicine ball at chest level. Lift the ball overhead with your arms straight, keeping your core braced. Slam the ball down to the floor with power. Use your lats, core, and quads as you drop into a slight squat and slam to generate more power and maintain control. Pick the ball up with a neutral spine and repeat.

“When working, make sure every set is pushed to around 9–10 on the effort scale,” says Baah. “If you’re chatting between reps, you’re not working hard enough. When you know you only get one shot, focus sharpens, effort intensifies, and wasted time disappears.”

Finishing strong

When training with single sets, it’s important to remember that you don’t need to train to complete failure. Stopping with 1–2 reps in the tank is enough to trigger gains. Focus on slowing down on your last rep, not cruising through.

“If it’s easy, it’s not effective,” explains Baah. “To get the most from each session, track your lifts and aim to beat your previous numbers. Small improvements create big results over time. One set means one opportunity to show up properly. Discipline is doing one set like it’s your last. Because one set done with purpose will always beat ten done with distraction.”

When it comes to getting faster, most runners think of hill sprints, intervals, or logging more miles. But there’s one move that rarely gets a mention, and it doesn’t require lacing up your running shoes.

The single-leg plyometric box jump is tough, effective, and could be the key to shaving seconds off your time. This challenging bodyweight move builds explosive power and functional strength while improving balance.

It might sound odd to train for a race by hopping onto a box, but the science is there. A study found that daily hopping drills improved running economy in amateur runners by boosting single-leg power and muscle elasticity.

It mimics the way you run – one leg at a time – but with more control and explosiveness, helping you run faster and more efficiently.

Lyndsey Hunter-Long, running coach and Les Mills trainer, also swears by the move. “Running is essentially a series of single-leg hops,” she explains. “So it makes sense to train your body in that same way.

Single-leg box jumps build explosive power, balance, and control - all of which carry directly over to your running stride. The stronger and more reactive your muscles are, the less energy you waste with each step, helping you run faster and longer.”

How to nail single-leg box jumps

Stand about a foot from a sturdy box and shift your weight onto one leg. Drop into a shallow squat, swing your arms, then explode up onto the box, landing softly and absorbing the impact through your hips and knees. Stand tall before stepping or jumping down. Finish all your reps, and then repeat on the other leg.

Focus on rhythm, control, and balance rather than chasing height. Lyndsey recommends beginners start with 2–3 sets of 5 reps per leg, taking a full 90-second recovery between sets. Once your technique feels solid, move up to 3–4 sets of 8–10 reps.

“Keep the box at a height you’re confident with, then gradually increase it as your power improves,” she adds. “It’s all about quality over quantity. Five perfect reps are far more valuable than 15 sloppy ones.”

What single-leg jumps did for my running

Every stride on a run requires power, balance, and stability. Single-leg box jumps replicate that, improving speed, efficiency, and muscular control. They strengthen stabiliser muscles around the hips, knees, and ankles, reducing injury risk and helping you spot and correct imbalances before they become a problem.

I’ve been doing these three times a week as part of my training for the Royal Parks Half Marathon with Sweaty Betty, and I’ll be interested to see how my time compares to last year.

So far, so good: I’ve had no injuries, and I’m running strong. Hopping onto a box felt daunting at first, but starting small and keeping my focus helped it click quickly. My confidence, speed, and agility have already improved thanks to staying consistent and moving with precision.

As Lyndsey sums it up: “It’s one of the most effective bodyweight moves a runner can add. Do them regularly, and you’ll feel the difference in every step. You’ll be stronger, more explosive, and more resilient on the road.”

As one of the most effective compound exercises, squats will always have a place in any well-rounded training plan. They build full-body strength, boost athletic performance, and improve the kind of functional mobility that carries into everyday life.

But here’s what most people miss: squats come in far more variations than the classic up-and-down. And after watching movement coach Leandro Fornito flow through his dynamic leg routine, I'm rethinking which squats to try next.

“Your legs are made to move in more ways than just squats and lunges,” says Leo. “Athletes sprint, rotate, change direction, and land from all sorts of angles. That’s how they get strong and stay injury-resistant.”

By adding the right squat variations into your routine, you’ll challenge your legs in new planes of motion, build more resilient strength, and breathe new life into your leg day.

“This bodyweight flow trains your legs to be strong, mobile, and stable in every direction. No weights. No machines. Just movement that makes you faster, more resilient, and ready for anything,” explains Leo.

He recommends performing each exercise for 35 seconds, resting for 15 seconds, and then taking a 30–120 second break after completing all five moves. Repeat the circuit three times.

Stepping X-Steps

A dynamic variation that challenges balance and coordination by squatting and then stepping in an “X” pattern.

Stand tall with your feet crossed, toes pointed slightly out, and your core engaged. Without moving your feet, lower into a squat by pushing your knees out wide.

As you stand back up, step your right foot forward and slightly across to the left (the top right of an “X”), and squat again. Push up, then step your left leg across your right, and squat once more. Continue alternating legs.

I tried it, and I learnt… to keep movements smooth and controlled. Engage your core to stay balanced; the crossed-foot stance creates a narrow, unstable base, making stability key.

Lunge jumps into heel claps

A plyometric powerhouse that hits the legs, core, and upper body. Start in a split stance. Explosively jump up, switching legs mid-air into a jump lunge twice. After the two lunge jumps, drop your hands to the floor, jump both legs into the air, and clap your heels together mid-jump. Land softly, stand up, and return to your lunge jumps.

I tried it, and I learnt… that you need to stay light on your feet and keep your posture tall throughout. Soft landings are crucial to avoid unnecessary impact

Crawl hold to lunge downward dog tap

A hybrid move that boosts mobility, coordination, and core stability. Start in a bear crawl position. Step your right foot outside your right hand into a low lunge. Return to centre, then lift your hips into Downward Dog and tap your left ankle with your right hand. Return to the start and repeat on the other side. Continue alternating.

I tried it, and I learnt… to move fluidly and engage your core to stay stable as you transition between positions.

Lunge Step to Front Kick

Right LegA balance and power exercise that challenges control through every phase. Start in a split squat with your left leg forward. Lower into a lunge and place your right hand on the floor. Drive your back (right) leg through and kick forward. Return to the start position and repeat.

I tried it, and I learnt… to drive through the heel on the way up and brace your core for better control.

Lunge Step to Front Kick – Left Leg

Start in a split squat with your right leg forward. Lower into a lunge and place your left hand on the floor. Drive your back leg through into a controlled forward kick. Return to the split squat and repeat.

I tried it, and I learnt… to feel the hamstring stretch but avoid over-swinging. Keep the kick controlled both forward and back.

Why these moves work

Training your legs in multiple planes of motion prepares them for real-life movement - not just the straight up-and-down pattern of standard squats. Each variation challenges strength, mobility, stability, and coordination from a new angle.“When you train at different angles, you build strength and resilience in those positions,” says Leo. “If you only ever move perfectly straight, you lose that adaptability.”

Which squat should you do?

From practising squats for years (and years), I’ve learnt that the best squat variation is the one that challenges your balance, mobility, and coordination - not just your quads. Once you’ve mastered the basic squat pattern, there’s a lot of fun to be had. Step outside the rack, find some floor space, and move in new ranges. By experimenting and pushing beyond the straight-up-and-down path, your legs will become stronger, more flexible, more powerful, and ready for anything life throws your way.

If you’re looking to build real core strength, the kind that supports your spine, improves your compound movements, enhances posture and powers everyday movement, it’s time to focus on your deep core muscles while standing tall.

According to Pvolve Head Trainer Dani Coleman (also known for training Jennifer Aniston), your core is far more than just your abs. “It’s 35+ muscles that stabilise, twist and support every movement you make,” she explains. “That’s why it makes sense to train your core with as much variety and functionality as possible.”

Sure, planks and crunches are very much the go-to core staples, but in a recent Instagram workout, Coleman demonstrates that you can build serious deep-core strength from a standing position. The best part? It’s easy to slot these moves into your day without needing much floor space (or a gym).

This four-move workout from Coleman requires just a single dumbbell, kettlebell, or even a heavy water bottle. All in all, it takes about eight minutes from start to finish, making it ideal as a finisher, warm-up, or quick standalone session.

The workout

Coleman doesn’t specify reps in her Instagram video, but a simple structure is: 50 seconds on, 10 seconds off. Repeat the circuit twice.

• Pallof Press: An anti-rotation essential that teaches your core to resist twisting, which is key for protecting your spine. It builds trunk stability, reinforces proper alignment and strengthens the deep muscles that keep you steady as you move.
• Golf Swing: A controlled rotational movement that targets the obliques while improving mobility through the spine and hips. It also boosts coordination – useful for anything that involves reaching, throwing, or twisting.
• Step back to Hinge: This combination move fires up your core while challenging balance and hip mobility. It encourages stability as you move through a hinge pattern, helping you generate more strength and control in everyday tasks.
• Standing Deadbug: A smart standing variation of the classic deadbug. It strengthens the stabilisers that support your spine and improves coordination between your upper and lower body.

Standing core exercises target the deep muscles we often overlook - including the transverse abdominis, obliques and pelvic floor, while keeping you upright and functional. Unlike traditional crunches, they train your core the way you use it most: standing, moving, twisting, lifting and reaching.

As Coleman explains, this “helps you perform daily tasks more easily and with more confidence” - and ultimately proves that core strength isn’t just aesthetic. It’s the foundation of a strong, resilient body.

Christmas is supposed to be about rest, indulgence and pretending a long walk to the fridge counts as cardio.

Unfortunately, your Garmin watch doesn’t always get the memo.

A few days off structured training, a disrupted routine, maybe one festive run, too many mince pies too late, and suddenly your running watch is serving up a less-than-encouraging Training Status update.

The good news is Garmin has built in a way to stop your well-earned break from being misinterpreted as a fitness collapse.

What's Training Status?

Training Status is one of Garmin’s most useful (and occasionally most guilt-inducing) features.

Found on many of the brand’s triathlon watches, it looks at how your recent training load stacks up against your longer-term fitness trends.

Using VO₂ max estimates, training load and intensity balance, it categorises your training as Productive, Maintaining, Peaking, Overreaching or, ominously, Detraining.

It’s designed to help you understand how your body is responding to training over time, not to shame you for taking a few days off.

That’s where the festive problem comes in. Training Status doesn’t know the difference between a deliberate recovery phase and a Christmas week spent travelling, socialising or simply switching off.

If your activity levels drop suddenly, the algorithm can interpret that as lost fitness, nudging your status towards Unproductive or Detraining just as you’re trying to relax.

It’s accurate in the long run, but not always kind in the short term.

A Christmas miracle

To Garmin’s credit, there’s an easy fix. Many Garmin watches let you pause Training Status entirely, effectively telling your watch, “I know what I’m doing – we’ll talk later.”

When Training Status is paused, your watch still records activities as normal, but it stops analysing them for Training Status, training load trends and recovery-based guidance. In other words, your Christmas break doesn’t get baked into your performance narrative.

How to pause Training Status

You can pause Training Status directly on the watch. Head to the Training Status widget, open the options menu by long pressing the middle button and select Pause Training Status.

(The wording may vary slightly by model, but the idea is the same.)

Once paused and synced, your watch will clearly show that Training Status tracking is on hold. When normal training resumes in January, you can switch it back on from the same menu and let Garmin pick up the story again.

Training Status works best over weeks and months, not during the festive limbo between Boxing Day and New Year.

Pausing it doesn’t cheat the system; it simply keeps the data honest.

And if that means enjoying your Christmas break without your watch quietly judging you, that feels very much in the spirit of the season.

While most of the attention about the new watchOS 26.2 understandably landed on Apple’s tweaks to sleep tracking and recovery metrics, tucked away in the update is a feature that arguably matters far more when things go wrong.

It’s called Enhanced Safety Alerts, and it marks a subtle but important shift in how the brand wants the Apple Watch to function in moments of genuine risk.

What are Enhanced Safety Alerts on Apple Watch?

At a glance, Enhanced Safety Alerts look similar to the emergency notifications Apple Watch has supported for years. In reality, they sit above the familiar Government Alerts system.

Instead of relaying only official emergency broadcasts, Apple claims its smartwatch can now surface a broader set of safety warnings, delivered with more context and designed to be understood at speed.

Where traditional emergency alerts tend to be blunt and text-heavy, Enhanced Safety Alerts are designed to help you quickly grasp what’s happening around you.

Notifications can include clearer descriptions of the threat, location-aware context, and, in some cases, visual elements such as maps or guidance links that explain the recommended action.

Why Apple is pushing safety harder with watchOS 26.2

Enhanced Safety Alerts can be delivered directly to the Apple Watch over Wi-Fi or cellular, using your live location, even if your iPhone isn’t immediately to hand.

Handy for runners, hikers, commuters and anyone who treats their wearable as their primary connected device when they’re out and about.

Over the past few years, features like Fall Detection (which debuted in the Series 4), Crash Detection (introduced in the Apple Watch Series 8), Emergency SOS and Check In have steadily turned the Apple Watch into something closer to a personal safety companion than a simple fitness tracker.

Enhanced Safety Alerts feel like the next logical step, extending that protection beyond individual incidents to wider environmental risks, including severe weather events and other imminent hazards.

Apple’s changing role

Apple is increasingly acting as an interpreter of safety data, deciding how, when and in what form information should reach you, which is a big responsibility.

However, Apple appears comfortable taking this on as the Watch becomes more deeply embedded in everyday life.

At launch, the feature is primarily supported in the United States, where Apple has access to the necessary emergency, environmental and safety data sources.

Availability elsewhere depends on local infrastructure, regulations and data partnerships, which means some countries may not see the feature at all for now.

Find out more about Enhanced Safety Alerts at Apple.

The best Black Friday deals are taking place this week, giving shoppers an opportunity to save hundreds of pounds and dollars on bestselling products. But if you’re not using this Black Friday price alert trick, you’re seriously missing out.

I’ve been covering Black Friday for five years now, and the one trick I always use is setting up price alerts. For those who are unsure, a price alert is a notification that gets sent to you when a specific product drops in price.

For almost every Black Friday, I make a list of what I want to buy my friends and family for Christmas, before I start setting up price alerts for specific products so I can get the best savings possible. This price alert trick has saved me so much money shopping the Black Friday sales – and here’s how you can do it too.

How to set up a price alert on Google

The best way to set up a price alert is on Google. Considering it's the most used search engine, setting up a price alert on Google is extremely easy and typically means you don’t need to download anything or install an extension.

To set up a price alert on Google, you’ll first need to sign into your Google account. From there, you can set up price alerts via the Google Shopping tab. All you have to do is select the product you want to track the price of before selecting ‘Track Price’.

Another way to set up a price alert is creating a custom Google Alert. To do this, go to google.com/alerts, enter the product name or search term you want to track and click ‘Create Alert’. For more options, you can click ‘Show options’ within this setting and you can customise how often you get an alert, which type of source you’ll get it from and region and language settings.

How to set up a price alert on Amazon

Setting up a price alert in Google is my preferred way to check prices but Amazon is one of the most common retailers everyone buys from – and there’s a quick and easy way to create a price alert in Amazon.

On your browser, sign into your Amazon account and select ‘Communication preferences’. From there, click ‘Deals and recommendations’, enable your preferred notification and allow notifications in your browser. This should alert you when your favourite product drops in price.

If you’re using the Amazon app, click ‘App Settings’, ‘Notifications’ and ‘Deals and recommendations’. Note that with both the browser and app, it’s best to set up an Amazon wishlist to make these notifications easier. If you have an Amazon Alexa-enabled device like an Echo, you can also set up Alexa alerts for price drops.

How to set up a price alert on other retailers

For other retailers, you’ll need to install a browser extension to check prices and set up price alerts. There are plenty of options available, but the most popular are CamelCamelCamel, Keepa and Honey.

As T3’s Home Editor and resident smart home expert, I’m often asked what smart home device is my favourite – and my answer is always a video doorbell.

There are so many reasons for this but the crux of it is this. Video doorbells mean you can answer your front door while you’re out of the house – or simply don’t want to get off the sofa. As they have a camera, video doorbells also means you can check in on what’s happening outside your home, plus you can even speak to visitors, like delivery people so you don’t miss a parcel.

It’s all well and good me raving about video doorbells, but if you’re new to them, you might not know how to install them. But again, this is the beauty of a video doorbell – whether you pick a wired or wireless option, they’re extremely easy to set-up.

Here’s a quick guide on how to install a video doorbell.

Things to remember when installing a video doorbell

Before you install anything, it’s important to check that your video doorbell’s transformer is compatible with your home’s power supply. All of this information will be included in the instructions of your video doorbell.

In terms of equipment, your video doorbell will come with mounts, screws and other tools to help you set it up. You’ll also want to have to hand a screwdriver, drill and drill bits, and a level, plus you might want to consider a voltage tester, too.

How to install a wired video doorbell

Kicking off with the harder set-up of the three, installing a wired video doorbell is slightly more complicated but it’s still easy to do. In general, you can set up a wired video doorbell yourself without professional help, although you’ll want to call an expert if your home has no existing wiring or you’re unfamiliar with electrical work.

The first step in installing a wired video doorbell – or any type on this list – is to turn off the power to your existing doorbell. This is for your safety and can be done via your fuse box. Once the power’s off, remove your old doorbell by unscrewing the unit with a screw driver and disconnecting the wires.

Next, position your new wall bracket over where your old doorbell used to be. Screw the bracket in place – you may have to add more holes with a drill if needed. From there, you can connect your video doorbell’s wires to the existing wires. Instructions for this will be found in the doorbell’s manual or in the app.

Once your video doorbell has been connected, turn the power back on. You can also sort out settings, like field of view and automated replies in the app that the video doorbell is compatible with, although I’d recommend downloading it first.

How to install a wireless video doorbell

Installing a wireless video doorbell is much easier and requires a lot less steps than a wired option. Start by fully charging the battery of the video doorbell using the charger it comes with – this may take a few hours.

Once your video doorbell is charged, I’d suggest downloading the app and connecting your video doorbell to Wi-Fi and the app itself. It’s best to do this before it’s mounted to the wall as you may need to scan a QR code on the doorbell for some brands.

Next, follow the steps for mounting the wall bracket as detailed above. Attach the doorbell to the bracket and you’re away! Similar to the wired option, you can then set up details in the app.

Whilst Amazon Alexa will always be my favourite smart home ecosystem, I know I’m not the only one who’s found that connecting certain devices can be trickier than others. Sometimes it’s the Alexa app itself playing up, and other times it’s brands claiming to work with Alexa… but not really. Either way, it’s something to keep in mind.

Fridays are usually my work from home days, which means it’s the perfect time to tackle my review pile. My latest victim is the new Dyson Hot+Cool HF1, and as someone who loves secretly sleeping with a fan on, I knew I wanted it right next to my bed. That also meant connecting it to my Amazon Echo Spot so I could control it with my eyes half-shut, late at night or first thing in the morning.

That got me thinking, and whilst I was connecting it, I figured I’d share my own experience with you in case it comes in handy.

Why are Dyson devices different?

Unlike many devices that you can add directly in the Alexa app by searching for them, Dyson devices require logging into your Dyson account through the app. That means you need a Dyson account to control any of your devices remotely.

Some people might not love this – especially if you don’t plan on using an app with your Dyson products – but for me, it wasn’t an issue. My Dyson lineup isn’t huge, but I have the V16 Piston Animal, the Wash G1 and the Airwrap i.d. – all of which I enjoy using alongside the app. The app offers maintenance tips and cleaning advice for the vacuums, and provides personalised styling guidance based on my hair profile for the Airwrap.

How do I connect my devices up?

Since I already use the Dyson app regularly, connecting my account to Alexa was straightforward. In the Alexa app, all you do is press the + button to add a new device, search for your Dyson device, and you’ll be prompted to log in with your Dyson credentials. After that, everything happens automatically, and you’ll quickly be able to control your Dyson devices via Alexa voice commands or the Alexa app.

The Dyson Hot+Cool HF1 can also be controlled through the Dyson app, so you may have options depending on which product you're looking to connect.

Hopefully this helps if you’ve been struggling to get your Dyson connected, and stay tuned for my full Dyson Hot+Cool HF1 review coming soon.

If you’ve just bought yourself an Amazon Echo Dot smart speaker – or maybe you’re waiting until Black Friday to get one for cheap – then you might not have any clue how to set it up or how to connect it to your other smart home devices.

That’s where T3 comes in. Not only do we have a team of experts who report on and test the latest smart home gadgets, but we’ve reviewed many of Amazon’s Echo Dot and Show range, including the original Echo Dot.

While Amazon and the Alexa app have instructions for you to follow on most of its settings and functions, it’s often easier to understand when it’s laid out in a step-by-step guide – or by an actual human! So, in this tutorial, we’ll be talking you through how to connect your Echo Dot to your other smart home devices.

Tutorial: connecting your Echo Dot to smart devices

Firstly, you’ll have to have your Echo Dot set-up, and connected to your Wi-Fi and the Alexa app. The reason we’re not explaining this here is because these instructions are included in your Echo Dot packaging – and it’s insanely easy to do.

The next thing you’ll want to do is check if your smart home devices are Alexa-compatible. The majority of smart gadgets and brands are compatible with Alexa, but you can check this by looking for a ‘Works With Alexa’ badge that will be on the packaging of your device.

From there, open the Alexa app and go to ‘Devices’. Once you’ve connected your other devices, this section will display them in a list and show you how to make them into groups for specific rooms – but more on that another time.

Click ‘Add Device’ and you’ll be shown all the devices you can add, including smart lights, plugs, TVs, security cameras, hubs, vacuums and much more. You can also select a specific brand, including Echo, Philips Hue and Matter.

Another way to connect your devices is via Bluetooth. In the Devices section, select your Echo Dot, go to Device Settings, Enable Bluetooth and Pair a New Device. Alternatively, you can ask your Echo Dot to search for devices by saying ‘Alexa, find smart home devices.” Of course, you’ll need your devices to be connected to your Wi-Fi or Bluetooth for your Echo Dot to find them.

What smart home gadgets can I connect to my Echo Dot?

You can connect almost every gadget to your Echo Dot as long as it has smart connectivity and is compatible with Alexa. Aside from the devices mentioned above, you can also connect video doorbells, switches, air conditioners, remotes, blinds, sensors, game consoles, and even kettles.

It’s worth mentioning that an Echo Dot is a speaker and not a smart display, so it doesn’t have a screen. So, to use devices like security cameras and video doorbells with your Echo Dot, you’ll only be able to see your footage in the Alexa app or on a device like an Echo Show or Fire TV.

The factory reset is a critical part of owning a piece of tech. If you want to restore it to its original state, or you want to sell it, a factory reset is where you need to head.

For the iPhone, there are a couple of steps to go through to make sure that your iPhone is reset to its original state, so that you know that your data has been erased and none of your details remain on the device.

Depending on what you plan to do with your device, it's worth looking at the backup options and making sure that your device is backed up first, so you can restore your data either back on the device you're resetting, or on a new device.

How to factory reset an iPhone

Once you have completed a backup – for most people this will be to iCloud – you're ready to start the reset process on your phone.

Follow the steps below to safely reset your iPhone. If you're transferring to a new device, you'll be prompted at the start of the process, where you can access additional iCloud space for the process, even if you don't have that space in your account.

If you're selling the phone, there are a couple of additional steps you should consider, which I talk about below:

1. Head to Settings > General > Transfer or Reset iPhone
2. Tap Transfer or Reset iPhone
3. Tap Erase All Content and Settings
4. On the next page, iOS will confirm what you're erasing, as well as giving you the option to erase or keep your eSIM. If you're keeping the phone and plan to set it up again, then keep the eSIM. If you're selling the iPhone or giving it to someone else, erase the eSIM
5. Tap Continue, and you'll get a confirmation message reminding you that the process cannot be undone
6. Wait for your device to erase, which may take a few minutes, before you return to the start of the setup procedure

At that point, your iPhone has been erased and it's ready for what you want to do next.

How to erase an iPhone via iCloud

If you don't have your iPhone, or if it's been lost or stolen, it's possible to erase your device using Apple's Find My service.

This allows remote wiping of a device, but it needs to be online for the process to happen. If it's offline, the request will be paused until the lost iPhone comes online.

1. In a browser, head to icloud.com/find and sign in with your Apple ID
2. Find the device you wish to erase in the list on the left-hand side
3. Click on the device and then Erase
4. You'll be asked to confirm that you want to erase that device

Note that using this approach will erase your device, but it will still be linked to your account, so you can still locate it using Find My. If a device is stolen, this means you can still find it, but your data isn't available.

Via this method, Activation Lock stays on, so your Apple ID would be needed on the device to access it. If you then go on to remove your device from iCloud, it is separated from your account, Find My is then off – and whoever is in possession of the iPhone can then set it up as their own.

Additional tips for those selling a phone

There are a couple of additional steps to consider. This makes sure that absolutely everything is gone from your phone and that it's removed from your accounts.

That means at the start of the process you should:

• Unpair your Apple Watch – this will stop your Watch looking for this iPhone
• Sign out of Apple ID, which will also remove it from Find My
• If moving to an Android phone, deregister from iMessage

It's also worth checking your Apple ID through a browser to make sure that the device has been removed from your account.

WhatsApp is the world's largest messaging platform, with 3 billion monthly global users (according to Statista). It has become an essential part of daily communication, from arranging meets with friends, those groups for school or holidays, and no end of family chat.

How would you cope if you lost all of it? WhatsApp exists in your phone – and if it's not backed up and you lose your phone, then you lose all of your messages. Backup isn't on by default, so here's how to fix that.

There are backup options for WhatsApp, not only for peace of mind, but also for those who want to secure their messages before they move phones. Here's how to backup your WhatsApp messages on iPhone and Android.

How to backup WhatsApp on iPhone

The best way to ensure that your WhatsApp messages are secure on your iPhone is to setup the in-app backup option, which will save your messages to iCloud. It isn't turned on by default, so to secure those messages, follow these steps:

1. Head into Settings > Chats > Chat backup
2. Tap Back up now for manual backup

There's the option for auto backup on a schedule of your choosing, if you prefer something more regular – daily, weekly, monthly – that doesn't require your intervention.

There's also the option to include or exclude video, which might already be backed up through Photos and could add to the size of the backup file.

You also have the option to create an end-to-end encrypted backup for extra security. This will need a password or 64-digit key that you'll have to remember (or risk losing access to your backup in future).

How to backup WhatsApp on Android

To find the backup options for WhatsApp on your Android phone, head into Settings by tapping on the menu in the top right-hand corner. Then go Settings > Chats > Chat Backup. WhatsApp will backup to your Google Account.

Backup isn't turned on by default, so you'll need to go through this process to backup your messages:

1. Head to Settings > Chats > Chat Backup
2. Choose the Google account you want to backup to by tapping "Google Account"
3. Once selected, tap "Back up" and the process will start

Beyond that, there are options. Firstly, you can choose to include video or not. You might have video saved to your Google Photos already and backed up there, or you might not – but it could add to the size of the backup file significantly.

There's the option to backup using cellular too. This could have big data costs, so again, it needs careful consideration, but it's a toggle switch on or off.

You also get the option for end-to-end encryption. This uses a separate password or 64-digit encryption key that you'll need to record, or risk losing access to your backup.

Once you have a backup, you can opt to backup WhatsApp daily, weekly, monthly or manually when you tap "Back up". As long as your WhatsApp messages are backed up, you'll be able to restore those on your phone or a new device whenever you want.

Transferring to a new device?

Many people want to use a backup because they are moving to a new device. This used to be the default method for message transfer, but WhatsApp has had a "transfer chats" option for a couple of years now that will let you move from phone to phone.

Using the in-app function, it's fairly easy to move from iPhone to iPhone or from Android to Android using the step-by-step process.

The humble screenshot is such a basic task but so regularly used, as we all try to easily save, share or recall important information. From evidence of something funny, to concert ticket bookings and reference numbers, screenshots are an everyday essential.

There are a couple of methods for capturing the screen on a Windows device. For this, I'm using Windows 11 on a desktop PC – and I'm going to walk you through two methods for screenshotting on your PC or Windows laptop.

Most users will be able to use both, but the keyboard you have will also play a role in what you can access. So, let's get to it:

Method 1: Press Prt Sc

Running along the top of your keyboard is the first and most direct way to take a screenshot with a dedicated keyboard button. 'Prt Sc' (or 'Prt Scn') means "print screen" – and it's been on Windows keyboards as far back as I can remember.

Tap this button and you will capture the content of the screen so you can paste it elsewhere. On some keyboards it might be shared with an 'Fn' key, in which case you will have to press Fn + Prt Sc.

But – and there's always a but – it's a little more complicated than that. Traditionally, the Prt Sc copies the entirety of your screen to the clipboard and you can then paste it wherever you want it (using Ctrl + V).

But more recently, Prt Sc is linked to Windows' built-in Snipping Tool. This opens a window offering a range of options detailed in the next section.

If you want a direct capture of the screen when you press Prt Sc, head into Settings > Accessibility > Keyboard and switch off "use the Print screen key to open screen capture".

That will mean that it just copies the screen, giving you no options, which is faster.

If you want to use the Snipping Tool, however, then read on.

Method 2: Windows Snipping Tool

The Windows Snipping Tool handles screenshots and video capture – and is powerful.

As detailed above, it can be launched with the press of the Prt Sc button for the fastest access.

But it can also be launched with a keyboard shortcut, if your keyboard doesn't have a Prt Sc button, or you prefer not to use it.

1. Get the content you want to capture on the screen.
2. Press Windows + Shift + S to open the Snipping Tool.
3. The screen will dim and a toolbar will open at the top of the screen.
4. Using the cursor, draw a rectangle including the content you want to capture.
5. The content is copied to the clipboard to be pasted elsewhere.

Using the Snipping Tool toolbar, you can select static or video capture; you can select rectangle, window, full screen or freehand capture – to give you flexibility.

The Snipping Tool will also let you mark up your selected area (so you don't have to do that once you've pasted elsewhere), and it also has a colour picker.

The latter tool will give you the colour code for whatever you hover over, so you can, for example, add that code to Photoshop designs or in HMTL code.

Variations with the Prt Sc button

But wait, there's more! The Prt Sc button can also be used with other keys to produce different results – and if you're a fan of keyboard shortcuts, then read on.

If you have the Prt Sc button set to open Snipping Tool directly, you can bypass this by pressing Shift + Prt Sc, which will then just give you a full-screen capture to your clipboard.

If you press Windows + Prt Sc then the entire screenshot is saved rather than copied, so there's no need to paste.

If you only want the active window, then press Alt + Prt Sc and just the windows you're working in will be captured to the clipboard.

Our lives are filled with images online, but how can we be certain that what we see is what it says it is?

With images being recirculated or pushed on social media as "proof" of something happening, you might want to dig a little deeper and find out more about image – which Google has made really easy.

It's not just disinformation: you might genuinely want to know what you're looking at, or my personal favourite, find out where something first appeared.

Narrowing down the source of images can be really revealing, especially when you're uncertain of what you're looking at.

The easiest way to reverse image search is built right into your browser, but that's not the only option open to you. Here I'll explain how it works.

Reverse image search in Chrome

Google's Chrome browser is by far the most popular browser, so I'm going to start here.

Note that this works on desktop, mobile, tablet – wherever you're using Chrome.

Google has been really good at facilitating reverse image searching, so the tools are baked right into Chrome – and they are really good.

1. Right click on the image you want to search, or press and hold on mobile.
2. Click on "Search with Google Lens".
3. A sidebar will open with results.
4. You can filter for "exact matches", or products or visual matches to find what you want.

That's it – it's as easy as that.

If you only want to search part of the image, you can drag the handles in to reframe the image.

Because it's Google, you'll also get an AI overview of what the image shows, including relevant information, although this might not be accurate.

Reverse image searching in Microsoft Edge, however, isn't as fruitful. This lacks the "exact match" that Google offers, focusing more on providing web links to similar images.

Reverse image search in any browser

Google's image searching powers aren't restricted to Chrome, they are part of Google – and that means they can be accessed through any browser that can access Google.

Via this method you'll have to download the image you want to search.

1. Head to Google.com in your browser.
2. Click the Google Lens icon in the search bar.
3. Upload the image you want to search.
4. The results will be shown in your browser window.

Reverse image search on iPhone and iPad

Google's tools are available through the Google app or the Google Photos app. The Google app is the best option, as this also goes hand-in-hand with Safari on iOS or iPadOS, enabling the same browser searching as above.

Note that there's no separate Google Lens app on Apple devices.

1. Install the Google app on your iOS or iPadOS device.
2. Find the image to reverse search, tap Share.
3. If in Safari, press and hold image, then tap Share.
4. From the sharing card, tap Search with Google.
5. Then select Search with Google Lens.
6. The Google app will open with image search.

Reverse image search from a screenshot

If you've taken a screenshot on Android or Apple mobile devices, then you can easily search those images too. Both platforms work via sharing to Google.

On iOS or iPadOS:

1. Locate the screenshot.
2. Tap Share in the bottom left-hand corner.
3. Select Search on Google.
4. Tap Search with Google Lens.

On Android:

1. Locate the screenshot.
2. Tap Share.
3. Select Google Lens.

It’s without a doubt that the colder weather is starting to settle in – and I say that whilst cuddling a hot water bottle at my desk. I somehow managed to hold off turning the heating on for as long as possible, but I now have to admit it’s been firmly cranked up over the last few days.

That got me thinking about our boilers. We all have them, we all use them, but should there be specific settings they’re on during colder weather?

That led me to speak with David Holmes, CEO of WhatPrice, who revealed the perfect boiler adjustment to make before winter, claiming it can help avoid excessive energy bills.

David mentioned that adjusting the flow temperature on your boiler could limit wasteful gas consumption. He explained that the same adjustment that makes boilers more efficient also slows down how quickly the system consumes gas.

He said "Boilers have a flow temperature that most people leave at the factory setting of 80°C, which causes the system to use more gas than necessary. Instead of heating water to such high temperatures, setting the flow temperature between 55-60°C allows the boiler to operate in condensing mode, reducing the amount of wasted energy that is produced."

"This setting adjustment also helps extend the lifespan of your boiler because it reduces thermal stress on components. The flow temperature supports overall system efficiency while room thermostats are crucial to maintaining comfortable temperatures."

If you found this helpful, check out the 7 ways to winter proof your home for warmer rooms and cheaper bills before you go.

Taking a screenshot on your phone should be a simple thing – but it's still a struggle for many phone owners.

Despite all the advances in the best mobile phones and AI, a simple screenshot is often the best way to capture information on your Samsung phone – either for later reference or to share with friends.

Samsung offers two familiar methods for screenshots, but also some more unique options, so I'm going to walk you through the options, with the first being the easiest – because it's the same on almost every Android phone.

Samsung screenshot using buttons

By default, pressing the volume down and power buttons at the same time will take a screenshot.

1. Get the page you want captured on the screen.
2. Locate the volume down and power buttons on the side of the phone.
3. Press both at the same time; the screen will flash.
4. The screenshot is previewed in the bottom left corner of the page.*
5. The screenshot gets saved to the gallery automatically.

That's all you have to do to take a screenshot on Samsung devices.

*The preview in the bottom corner allows a couple of immediate actions: you can edit, share, tag or use Galaxy AI to examine what's on the page.

But the best option is an arrow that lets you capture longer pages, so if you're in a browser on a website, you can capture that whole page's length (or up to a given point within it).

Samsung screenshot using a swipe

Samsung Galaxy phones have supported gestures for many years, and there's still an option to palm swipe to capture.

Gesture controls can be found in Settings > Advanced features > Motions and gestures.

Here you'll find the palm swipe toggle, allowing easy screenshots on a Samsung Galaxy device without any button pressing.

1. Get the page you want captured on the screen.
2. Slowly swipe with the side of your hand from right to left, or right to left.
3. The screen will flash and be captured.
4. The screenshot is previewed in the bottom left corner of the page.
5. The screenshot gets saved to the gallery.

Note that with this technique you don't have to use the side of your hand, it will also work by laying a finger flat on the display and swiping. Although it works in both directions, swiping right to left is typically more reliable.

Samsung screenshot using voice

There's a third option for capturing a screenshot, which is using your voice. This will take advantage of the screenshot function in Google Gemini.

1. Get the page you want captured on the screen.
2. Say "Hey Google, take a screenshot".
3. Gemini will open and confirm that a screenshot has been taken.

Note that when using voice, the screen doesn't flash and the advanced options (like scroll shot) are not offered.

Samsung screenshot using Edge Panels

Edge Panels are a feature of One UI, allowing a swipe in from the side to access various functions. They can be controlled and edited by heading to Settings > Display > Edge panels. On the "Tasks" panel is the option to screenshot.

1. Get the page you want captured on the screen.
2. Swipe in on the Edge Panel handle to open; head to Tasks.
3. Tap the screenshot icon.
4. The screen will flash and be captured.
5. The screenshot is previewed in the bottom left corner of the page.
6. The screenshot gets saved to the gallery.

This method takes longer than all the options above, but is a little smoother if using the S Pen on a Galaxy S25 Ultra device.

Whichever method you choose, controlling the output of screenshots can be found in Settings > Advanced features > Screenshots and screen recordings.

Within this menu you can choose what to show, where to save, the file format you prefer, and a couple of other options.

Peloton has introduced Club Peloton, a recognition program designed to reward members not for leaderboard domination, but for showing up day after day.

The company has just refreshed its hardware line-up, announced a new AI coach feature (and membership price increase), and is doubling down on community-driven features that aim to keep users engaged.

Club Peloton taps directly into that formula, promising perks for loyalty and consistency. What do you get, and what parts of Club Peloton aren't clear just yet? Here's what we know.

What is Club Peloton?

With Club Peloton, members automatically earn points for a wide range of activities, including taking classes on the brand's exercise bikes, treadmill or rowing machine, completing challenges and programs, building streaks, or interacting with the community via high-fives.

Those points accumulate over time and determine your status level, starting from Bronze and climbing all the way to Champion and Legend.

Importantly, this isn’t a performance-driven system. Club Peloton doesn’t care if you set a new PR or if you pedal at a leisurely pace; points are about consistency and participation.

The company has also backdated activity, meaning seasoned members may find themselves already at a higher tier the moment they log in.

Newcomers start small, but the idea is that showing up regularly will steadily move you up through the ranks.

Perks and rewards

Peloton says higher tiers will unlock profile badges, early access to new classes and challenges, discounts on apparel and accessories, and occasional invites to special events.

Milestone shoutouts from instructors could become more frequent for high-tier members, and some features are framed as “surprises,” suggesting the program may evolve with seasonal or one-off perks.

Shadows on the leaderboard

Not everyone is convinced. Some early online feedback points to a lack of clarity around what the perks actually deliver.

Yes, discounts are mentioned, but they appear limited to apparel and accessories, with no evidence of money off hardware like the Bike or Tread.

Invitations to events sound enticing, but it’s not clear how exclusive or frequent they will be.

Some long-time members who were immediately placed into Champion or Legend tiers say the recognition feels hollow without tangible benefits.

Others worry that the vagueness around perks could leave Club Peloton as little more than a shiny badge system, which is good for motivation, but thin on real value.

The bigger picture

It’s worth viewing Club Peloton alongside Peloton’s recent strategic moves.

The brand has just rolled out new hardware, including updates to the Bike and Tread families, and nudged subscription fees upwards.

In that context, Club Peloton acts as a counterbalance, a way to make long-term members feel valued and to soften the impact of rising costs.

Peloton is also increasingly positioning itself as more than just a hardware company.

With partnerships in hospitality and wellness, and new content designed for broader audiences, a loyalty scheme that emphasises consistency makes sense.

Where it could go next

If Peloton expands Club Peloton into something closer to a true loyalty program, with meaningful discounts, partner offers, or early access to hardware, it could become a genuine differentiator in a crowded fitness market.

Done right, it could reward the kind of commitment that made Peloton so sought-after during the pandemic: thousands of members riding, running, or rowing every day, not just chasing PRs but building habits.

For now, though, Club Peloton is best seen as an engagement tool. It makes your time on the Bike feel like it’s adding up to more than sweat and calories burned, even if, for the moment, the rewards are mostly digital.

As Peloton continues to evolve its ecosystem, it will be worth watching whether Club Peloton stays a motivational badge system or develops into a loyalty scheme with real-world bite.

Reformer Pilates has taken off in recent years, and it’s easy to see why. Machines such as the FOLD Reformer light up muscles you didn’t know you had, while sharpening strength, mobility, and control.

The catch? Reformers are expensive and cumbersome, and studio classes fill up quickly.

The smart workaround: grab a Swiss ball. Running coach and personal trainer Amanda Grimm has built a five-move workout that hits strength, stability, and mobility in under 10 minutes.

“These slow, controlled exercises keep your muscles under constant tension while challenging the smaller stabilisers,” says Amanda.

“Because the ball is unstable, it forces you to find the right alignment, rather than slouching or letting your pelvis tilt as you might on a solid surface.”

Lightweight, affordable, and much less intimidating than a traditional Reformer, the Swiss ball makes an ideal stand-in. It also doubles as a supportive tool, helping you maintain a clean form if you’re new to core workouts, balance, or flexibility training.

Core engaged? Brain switched on? Let’s roll.

Five Swiss Ball moves to try

Ball Rollouts

Reformer equivalent: Plank variations

Time: 60 seconds

“The ball’s instability forces your deep core to switch on,” says Amanda. “It actually gives more immediate feedback than a Reformer plank—the ball wobbles if your hips dip or your core softens.”

How to do it: Kneel with your elbows on the ball. Roll it forward slowly while keeping your hips steady, then draw it back in.

Wall Squats with Ball

Reformer equivalent: Footwork

Time: 60 seconds

“Ball squats are kinder on the joints than standard squats, easing pressure on the knees and back,” says Amanda. “The ball supports your spine and helps keep your form tidy.”

How to do it: Place the ball between your back and a wall. Squat down until your thighs are parallel to the ground, then drive back up with control.

Hamstring Curl

Reformer equivalent: Leg curls

Time: 60 seconds

“Working with a ball challenges hip and core stability while firing up your hamstrings and glutes,” says Amanda. “It stops the lower back from dominating, which is crucial for avoiding injury.”

How to do it: Lie on your back with your heels on the ball. Lift into a bridge, bend your knees to roll the ball towards you, then extend your legs back out.

Single-Leg Bridge on Ball

Reformer equivalent: Single-leg strength

Time: 60 seconds per leg

This exercise highlights and helps correct left–right imbalances. The ball exaggerates any twisting or hip drop, so you’re forced into better alignment.

How to do it: Lie on your back with one foot pressing into the ball and the other leg lifted. Drive your hips into a bridge, hold briefly, then lower with control.

Ball Pass

Reformer equivalent: Coordination drills

Time: 60 seconds

“If you don’t grip the ball tightly with your inner thighs, it drops, making errors obvious and easy to fix,” says Amanda.

How to do it: Lie on your back, holding the ball between your feet. Pass it overhead to your hands, lower it back down, then return it to your feet. Keep the movement smooth and continuous.

Gravity has its own ideas

The Reformer may be Pilates’ signature tool, but it’s not essential. A humble Swiss ball can mimic the same stabilising, muscle-sculpting burn, challenging your core, glutes, and back to stay balanced.

The reward: stronger posture, less back pain, and all the benefits of Pilates, without the studio price tag or waiting list.

A live music concert streaming event is coming to Disney+ as a world-first for the services. Dubbed Grace For The World Concert, it features big-name performers as part of the event – which is live from Vatican City.

Yup, one of the best streaming services now offers live musical events. This one has certainly got a lot of interest with the likes of Pharrell Williams, Andrea Bocelli and John Legend performing – to name just a few.

The event will happen at 8pm BST on 13 September, where the live stream will be available for all Disney+ subscribers to join in and watch. If that seems quite late, it's because the Hulu time is 3pm ET for US-based viewers.

Grace For The World Concert trailer

This is not only a first for Disney, but also a first for Vatican City, where an event of this size is set to happen in St Peter's Square.

The event has been setup to celebrate the 2025 Jubilee year and mark the closing of the third World Meeting on Human Fraternity – a two day spiritual event.

The event is executive produced by Pharrell Williams and Maestro Andrea Bocelli. There will also be a "spectacular" aerial drone and light show by Nova Sky Stories that's inspired by the Sistine Chapel.

Who's playing at Grace For The World Concert?

In addition to Williams, other performers lined up for the show include Jennifer Hudson, BamBam, John Legend, Karol G, Clipse, Teddy Swims, Jelly Roll, and The Choir of the Diocese of Rome.

Don't have Disney+ or Hulu? Well, attendance at the event itself is free to all who can make it to Vatican City. Which, I'm going to guess, will cost you more than a subscription fee!

This is a world first, both for Vatican City and for Disney+ as a streaming service, so it's tough to know what to expect.

However, based on those artist names and the scale of this event, it's likely to be a super high-end live show that really impresses.

While this is going to be shown live, it will also be available after as a program to be watched whenever works for you, via Disney+ or Hulu's streaming platforms.

So set your alarm for 13 September, as this Pharrell Williams and other artist event sounds like it'll be on for the books.

As the evenings draw in and the first autumn chills creep through (sorry, summer lovers), many of us are already reaching for the thermostat.

But before you commit to another season of soaring bills, it’s worth knowing that a few clever upgrades can keep your home cosy while easing the financial strain.

Smart thermostats, in particular, have become some of the most effective ways to balance comfort with efficiency. They learn your heating habits, trim wasted energy, and slot neatly into smart assistant setups.

Autumn is an ideal time to get started – cool enough that you’ll notice the benefits, but not so cold that experimenting with schedules, geofencing, and other features feels risky.

By the time winter arrives, your heating system will already be working smarter.

Why autumn is the time for home upgrades

Autumn is often the sweet spot for making changes to your heating. Energy demand starts to climb as days shorten, so every efficiency gained now has a bigger impact on your bills later.

Upgrading in autumn also lets you spread out costs and adjustments. A new thermostat, radiator valves, or heating routine doesn’t have to be mastered overnight.

By easing into things while the chill is still manageable, you can fine-tune comfort levels and get familiar with app controls or voice commands. That way, once winter sets in, your home will already feel warmer and your heating system more efficient.

Which smart thermostat should I choose?

If you’re looking to make the switch, there are several standout thermostats that balance value, features, and ease of use.

The Nest Thermostat E remains our top pick for its simple setup, intuitive controls, and clever learning features, compatibility with Google Assistant and Alexa, and its frosted display that blends into most home interiors without looking too technical.

For those who want more advanced features, the Nest Learning Thermostat (4th gen) adds a sharper display and support for the Nest Temperature Sensor, letting you prioritise comfort in specific rooms.

It's a little pricier, but we think the extra control makes a noticeable difference in multi-room homes.

If budget is the main concern, the Amazon Smart Thermostat is a strong choice. It integrates tightly with Alexa, offers straightforward scheduling, and is one of the most affordable entry points into smart heating.

The Tado Smart Thermostat stands out for its sleek design and genuinely intuitive app. In our tests, features like geofencing and smart scheduling made heating feel effortless, adjusting automatically as you leave or return home.

It works with around 95% of central-heating systems and can expand to multi-room control with Tado’s radiator valves. Some advanced options sit behind a subscription, but even without them, it’s a refined and reliable choice.

Finally, the Ecobee SmartThermostat goes further by including built-in Alexa and support for remote sensors, giving you the flexibility to manage heating more precisely.

It’s definitely a more premium option, but the added voice control and zoned heating features justify the cost for larger households.

Common pitfalls to avoid with smart thermostats

Even the smartest thermostat can’t work wonders if it’s set up incorrectly.

A frequent mistake is poor placement – mounting a thermostat in direct sunlight, near draughts, or beside radiators leads to misleading readings and wasted energy.

Schedules can also trip people up. It’s tempting to overcomplicate things with too many temperature changes, but this often makes heating less efficient. A few well-timed adjustments, aligned with when you’re usually in or out, are enough.

Another overlooked issue is ignoring software updates. Manufacturers regularly release patches that improve performance or fix bugs, so keeping apps and firmware up to date ensures your system runs at its best.

How to use routines with smart thermostats

A thermostat is only part of the puzzle: pairing it with small routine tweaks makes the savings more tangible.

Simple steps like setting the heating to come on 30 minutes before waking or returning home, rather than blasting it when you’re already cold, keep energy use steady and rooms comfortable.

Zoning can also pay off. If you work from home, there’s little sense heating the entire house during the day. Pairing smart radiator valves like the Tado Smart Radiator Thermostat with your thermostat allows you to warm just the rooms you need, leaving the rest cooler until the evening.

Voice assistants can help too. Linking your heating to Alexa, Google Assistant, or Siri lets you tweak temperatures hands-free, while automation through routines can tie heating to lights or motion sensors for a more responsive system.

Owning one of the best bean-to-cup coffee machines is all fun and games...until it suddenly stops working right when you need a caffeine hit the most. If I sound a bit bitter, it's because that's exactly what happened to me the other morning, and if I'm being honest, it very nearly ruined my day.

I use the De’Longhi La Specialista Touch, which has been one of my favourite review units this year. However, after going through the usual motions, I got to the milk-steaming stage and...nothing. I gave the steam pipe a proper wipe down, tried again...still nothing.

Now, if you're a black coffee drinker, this might not seem like a big deal. However, for someone who needs a flat white to function in the morning, this was borderline traumatic.

After a frantic Googling session, I quickly discovered that this is actually a common issue. The fix was also a lot easier than I expected, so I figured I'd share what I learned in case your machine ever decides to betray you like mine did.

Step one: check your milk

First of all, you need to make sure you're using the right kind of milk. The La Specialista Touch, like many machines, is a bit picky. It recommends semi-skimmed dairy milk or plant-based alternatives like soy, oat or almond – and crucially, they should be cold and straight from the fridge (around 4-6°C). Anything warmer or too thick might mess with the frothing process.

In my case, I was using cold semi-skimmed milk, so that wasn’t the issue. That left me with the next likely culprit – a blocked steam wand.

Step two: clean the steam wand – properly

I didn't realise that the steam wand on the La Specialista has tiny ducts at the tip where the steam actually comes out. Whilst I thought I was doing a decent job wiping it down after each use, I clearly hadn’t been paying much attention to the actual nozzle holes – and yep, they’d become clogged.

According to the manual, I should have used the cleaning needle that comes with the machine to poke through the holes. However, that needle had long since vanished into the abyss of my kitchen drawers. That meant I had to improvise and use a sewing needle instead, and carefully poked into each of the three tiny holes at the wand’s tip. A little bit of old milk came out (yuck), which confirmed I’d hit the blockage.

It just goes to show, if part of your favourite appliance stops working, it doesn’t necessarily mean it’s broken beyond repair. A quick clean (in the right spot) might be all it needs, and if you're dealing with other issues, make sure to check out our guide on how to properly clean a bean-to-cup machine before you go.

I have a confession: when I train my lower body, especially my glutes, my quads always steal the show. I’ve moaned to my coach about it more times than I can count. “My legs bulk up too quickly!” I say. He doesn’t think it’s a problem, but I do.

I’m quad-dominant, and doing squats to target my glutes just doesn’t do the trick. So it was time to rethink the plan.

Some people say I shouldn’t even train my lower body with weights, that I do enough already with my running. But strong glutes aren’t just about aesthetics. They’re essential for functionality, too.

The gluteus maximus is the largest muscle in the body. Along with the gluteus medius and minimus, it powers everything from walking and running to climbing stairs and standing tall. Your glutes are responsible for hip extension, a movement that underpins athletic power, spinal support, and good posture. They also help distribute load evenly throughout the body, reducing stress on the knees, hips, and lower back.

In short, glutes are the foundation of functional movement, injury prevention, and a powerful physique. However, isolating them without letting your quads take over the movement requires precision. That’s where smart programming (and experts like PT Andrew Taylor, aka The Glute Master) comes in.

This four-move, glute-focused routine hones in on optimal activation through angles, tempo, and tension, with no traditional squats required. Each move targets the glutesfrom a different direction to build strength, symmetry, and shape while reducing knee stress and limiting quad takeover. Here’s how.

The workout

1. Machine Hip Thrusts

How many? 4 sets of 12 reps

Why do it? Think of this as your glute primer, ideal for getting those muscles switched on at the start of your workout. Training the glutes in their shortened range, the machine lets you load up safely and maintain form.

How to do it: Sit with your shoulder blades against the pad and feet flat, slightly wider than hip-width, making sure your knees are at 90 degrees when your hips are fully extended. Brace your core and drive through your heels to lift your hips. Squeeze hard at the top, but avoid overextending your lower back. Lower slowly, keeping glutes under tension throughout.

2. Dumbbell B-Stance Sumo Squats

How many? 4 sets of 12 reps per side

Why do it? This staggered wide-stance squat encourages unilateral glute activation and minimises quad dominance. The dumbbell keeps your core switched on, and the B-stance hits one glute at a time.

How to do it: Hold a dumbbell goblet-style at waist height. Step into a wide sumo stance with one foot slightly staggered behind and heel raised. Hinge slightly at the hips, then bend your knees to squat, pushing your butt back. Keep your torso tilted forward and knees pushing out. Drive up through your front heel and repeat.

3. Smith Machine Banded Froggies

How many? 3 sets of 15–20 reps

Why do it? A serious burner for your upper glutes - the "top shelf".

How to do it: Anchor the resistance bands to the machine. Lie on the weight bench with hips under the bar and feet pressed together, soles touching. Brace your body and drive your feet straight up. Focus on short, controlled repetitions and maintain tension on the glutes throughout.

4. Reverse Hack Squat (Glute-Biased)

How many? 3 sets of 10–12 reps

Why do it? A squat variation that puts the glutes front and centre, not your thighs.

How to do it: Face the hack squat machine, with your shoulders under the pads and back against the rest. Place your feet higher and wider on the platform for more glute emphasis. Lower slowly, pushing hips back and keeping knees soft. Drive up through your heels without locking out at the top. Think: sit back and squeeze, not press and push.

Verdict

If you struggle to feel your glutes working, or finish leg day with your quads on fire and glutes barely touched, this workout flips the switch. Every move stretches and contracts your glutes through a full range of motion, ensuring they’re doing the heavy lifting.

By ditching traditional squats, you spare your knees, reduce quad dominance, and send all the tension exactly where it’s supposed to go – to the “GLOOOOTS,” as Andrew puts it.

So far, I’m loving the results. My legs, for once, aren’t feeling the work; they get more than enough from running anyway, and I’m finally feeling it deep, ridiculously deep, in all the right places.

Press-ups are a go-to for building upper-body strength, hitting the chest, shoulders, and triceps in one efficient move. But they mainly work in a single plane of motion. There is another upper-body move that challenges your muscles more in multiple planes simultaneously.

The renegade row adds an extra layer of challenge by combining push-pull mechanics with serious core engagement. Instead of just lowering and pressing your bodyweight, it demands that you brace your core, stabilise your shoulders, and resist rotation, all while rowing a dumbbell up so your elbow is slightly higher than your torso.

It also brings the lats, rhomboids, rear delts, traps and biceps into the mix, muscles that press-ups often miss. Moreover, the exercise fires up your obliques, glutes, and spinal stabilisers, making it a full-body strength builder.

Done right, it delivers more per rep, strengthening the entire posterior chain while building shoulder control and scapular stability. If your routine is press-heavy and lacking balance, we can safely say it’s time to upgrade your workout with the renegade row.

The benefits of renegade row

The renegade row is a functional powerhouse – everyone’s doing them like it’s a new supermove,” says Michael Baah, a Sportsman and Personal Trainer to Professional Athletes.

“It’s not just a back or core exercise. You’re doing a plank and a row at the same time, so you’re getting double the muscle engagement in half the time.”

That combo gives you more than just visible strength. “You’re training the body to move as one coordinated unit, integrating posture, trunk control and shoulder stability with every rep.”

Renegade rows also improve core strength and spinal alignment, thanks to the anti-rotation component. “Because you're working unilaterally and resisting twist, it forces your spine to stay aligned,” says Michael.

“That builds trunk control, improves scapular rhythm and challenges the deep muscles that protect your lower back. It’s one of the best exercises for real-world core function.”

How to do the renegade row

Start kneeling with two dumbbells or kettlebells on the floor, shoulder-width apart.

Grip the handles with your palms facing each other and step back into a high plank. Your wrists, elbows and shoulders should be stacked, with your body in a straight line from head to heels. Brace your core and glutes to lock your hips in place.

Press down through your left arm as you row the right dumbbell towards your ribs, keeping the elbow close to your side. Pause when your upper arm is just above torso level. Lower the dumbbell with control, replant it under your shoulder, then repeat on the left side.

Common renegade row mistakes to avoid

Even seasoned lifters can mess up the renegade row. Here are the biggest technique pitfalls to watch for:

Letting the hips rotate

"If your body twists when you row, you’ve lost the purpose of the move,” explains Michael.“This is about resisting movement, not exaggerating it.”

Rowing too high

”Row until your elbow is in line with your torso,” says Michael. “Stop at the ribcage. Anything higher disengages the scapula and puts strain on the shoulder joint.”

Using weights that are too heavy

“If you're yanking or jerking the dumbbell, it's too heavy. Drop the load and focus on clean, controlled reps,” explains Michael.

Feet too narrow

”A narrow base kills your stability,” adds Michael. “Unless you're a pro, keep your feet shoulder-width apart (or wider). This gives you a stable platform to resist rotation. Narrow feet increase the challenge, but only attempt that once your form is rock solid and you’ve earned the right to progress it.

Using round dumbbells

”Round dumbbells roll, so they can throw you off balance, and mess with wrist alignment. Always use hex dumbbells [editor's note: see also our Nike Grind Dumbbells review] for safety and control,” says Michael.

How to incorporate renegade rows into your workout

Michael recommends starting with 3 to 4 sets of 8 to 10 reps per side and resting 60 to 90 seconds between sets.

• You’ll also want to slow it down with a controlled tempo:
• 1 second to pull
• 2 seconds hold at the top
• 2 seconds to lower

“The pause at the top matters. That’s where you build control,” says Michael. “If you can’t hold without twisting your hips, the weight’s too heavy. Drop it and earn your reps.”

Verdict

The renegade row is a functional powerhouse, but don’t mistake it for a pure muscle builder.

“If your goal is to build serious back or arm mass, this won’t be your main lift,” explains Michael. “You’re not moving enough load, the range is too short, and the instability limits tension.”

That said, the renegade row is a Swiss Army knife of an upper-body move. Use it well, and it will sharpen your posture, strengthen your trunk, and build core stability that transfers to everything else you do inside the gym - and out.

We're now a couple of weeks into the era of the Nintendo Switch 2, which should last for years to come and ensure that Nintendo's domination of the family console market doesn't waver. That also means that it's now the twilight of the original Switch, and its OLED upgrade – they're still fabulous consoles, but they're well and truly obsolete by comparison with the Switch 2.

If you're buying a Switch 2 soon, or you already have one in your hands, then you might be thinking along the same lines as me – selling your Switch OLED or original Switch could be a great way to subsidise what is quite an expensive purchase. You're not wrong, either – while there are many people who prefer to store old consoles for posterity, that requires the luxury of storage space and indeed cash.

Don't make this errror

I just sold my launch Switch and Switch OLED consoles, and I have no regrets at this stage – but I do already have one cautionary tip for anyone considering the same plan. It's a really simple one, too: sell it yourself, rather than trading in.

There could be exceptions to this rule if you see a particularly juicy trade-in offer that nets you a cheaper Switch 2, but I'd be very surprised by that. Basically, the right play currently is to sell your console on a platform like eBay, rather than trading it into a store – you're almost certain to get more money this way.

It's long been true that trade-ins offer more modest rewards than proper sales, not least because they generally require less admin from you. Still, let's get into some figures.

CEX is the UK's most accessible trade-in service; if you sell it a Switch OLED in its box with all the originally included bits and pieces, it'll currently give you £110 as a voucher to spend in-store, or £83 in cash.

That's exactly the condition I sold my Switch OLED in, through an open auction on eBay – and it went for £145.54 exactly. Looking at recently concluded auctions, that's the slightly lower end of the possible spectrum, too.

My launch Switch didn't have the box, meanwhile, so CEX would have given me at most £82 in voucher form, or £62 in cash. On eBay, it fetched £96.43. In both cases, then, I'm quids in by having dodged the high-street trade-in, with the bonus of being able to drop them at the Post Office instead of a specific store (and without needing to wait for CEX to test they worked).

That makes for a simple lesson and an even simpler top tip. So, if you're about to stick your consoles on the market, make sure to do a little legwork yourself – compared to trading them in, it's likely to be free money.

If you’re skipping the Cuban press in your upper-body routine, you’re missing a trick. This underrated move not only helps you build stronger, more defined shoulders, but it also improves mobility and stability, two essential ingredients for staying injury-free in and out of the gym.

"The Cuban Press mainly hits the rotator cuff, plus the rear and side delts," says Jack Claxton, Level 3 Personal Trainer and Personal Training Ambassador at David Lloyd Clubs. "It also gets the traps involved, making it great for shoulder strength and health overall." Here’s everything you need to know about this shoulder exercise.

What is the Cuban Press?

To do the move, begin by holding a pair of dumbbells with an overhand grip in front of your thighs. Lift your elbows up and out to the sides, stopping when they reach shoulder height (it should feel similar to an upright row). At the top, rotate your arms so the dumbbells move into a front-facing press position with your elbows tucked underneath. From there, press the dumbbells overhead (see also: how to do the overhead press) until your arms are fully extended. Then reverse the movement with control, bringing the dumbbells back down to your sides.

Benefits of the Cuban Press

Helps with posture

The Cuban Press fires up the often-neglected muscles at the back of your shoulders, pulling everything into better alignment. “It strengthens the rear deltoids, which are key for keeping your shoulders in the right position and helping you stand taller,” says Jack.

Improves stability

By targeting the smaller stabilising muscles around the shoulder joint, this move builds strength where it counts. “It switches on those little muscles that usually get missed,” Jack explains. A strong rotator cuff helps reduce the risk of injury and improves overall shoulder control and function.

Time-efficient

“The exercise combines several movements in one, so it saves time and gets a lot done,” says Jack. Think: an upright row (great for lateral delts), shoulder external rotation (to hit the infraspinatus and teres minor), and a shoulder press (to finish off the delts). Three moves in one efficient lift. ⁣⁣

How to get started

Choose your weapon. You can do the Cuban press with a barbell, resistance band or dumbbells, “but I prefer dumbbells,” says Jack. “You tend to get more range of movement that way, whilst forcing the shoulders to work independently.”

Not sure what weight to use? Adjustable dumbbells are a smart option.
“Start with 2–3 sets of 10–12 reps using light weights, and build up as you master the movement,” Jack advises.

Beginner Cuban Press tips

Below, Jack shares his top form tips to get the most out of this awesome shoulder-strengthening move.

“Go light. This one’s all about control,” he says. “The angles are demanding on the shoulders, so it won’t take much weight to feel the effects.”

He also advises that you move slowly and steadily. “Rushing it takes away the benefits - think like a robot, ensuring to get that all-important shoulder rotation in, keeping it controlled and not just swinging those arms up.”

Another key cue? Keep your elbows high during the rotation to avoid straining your shoulder. Focus on moving intentionally and activating the smaller, stabilising muscles to build body awareness through the shoulder joint.

If it ever starts to feel stale, Jack suggests mixing it up by performing the move with your chest supported on an incline weight bench.

“This will help to reduce momentum.” He also suggests doing the move seated, “which supports the lower back and encourages more core engagement.”

Let’s get this straight: packing a cool box (or cool bag, if you're going soft-sided) isn’t just about chucking in a few cold cans and hoping for the best. Do it wrong, and your food warms up by midday. Do it right, and you’ve got crisp beers, fresh fruit and chilled pasta salad until sunset (or longer).

So why does it matter? Because cold retention isn’t just about the quality of your cooler, it’s about what you put in it and how. You can't expect even the best YETI coolers to do the work for you. Passive insulation technology can only help you so much.

Leave air pockets, start with warm drinks, or forget to pre-chill, and you’re basically handing your ice a fast-track ticket to melt town. There are a number of ways to ensure your cooler stays chill for not just hours, but days. Some are more unconventional than others.

“If you're not filling the cooler to capacity, use clean towels or crumpled-up newspaper to fill any gaps,” a YETI spokesperson told T3. “Reducing air space inside helps retain the cold for longer.” Of course, chucking sheets of newspapers on top of slowly melting ice isn't best practice, but you get the idea.

Here’s a useful rule of thumb: a properly packed cool box can retain ice for days. One that’s half full, poorly prepped, and stored in direct sunlight? You’re lucky if it lasts six hours – big difference.

Ice acts as thermal mass: the more of it you have, the more cold energy your cooler can maintain. If you can fill all gaps in your cooler with ice, it will stay cool way longer than if those pockets are filled with air, as the latter is a poor insulator.

Long story short, the more space inside, the more your ice has to work to maintain low temperatures. There are a few missteps nearly everyone makes:

• Not pre-chilling the cooler: Putting ice into a hot or sun-warmed cool box means it starts melting immediately.
• Adding warm drinks or food: This forces your ice to cool the contents first, draining precious energy.
• Packing without a system: Randomly thrown items, especially warm ones, disrupt airflow and create heat spots.
• Using only ice cubes or bags: Smaller ice melts quicker. To maximise efficiency, mix block ice, wet ice, and frozen gel packs.

The most common method to pre-chill your cool box is to use what's called a sacrificial bag of ice, one that will be thrown away before you start filling up the box with stuff you want to keep cold. Needless to say, this isn't the most sustainable way to address the issue.

Luckily, you can chill your cool box without wasting too much water. YETI recommends a more sustainable pre-chill method: “We suggest freezing two sets of reusable cool packs – one sacrificial set for pre-chilling, and one for actual cooler use,” their spokesperson said.

“To make it even more efficient, bring the cooler indoors first – ideally somewhere air-conditioned – and leave the lid open so the interior reaches room temperature. Then insert the sacrificial blocks. Once cooled, re-freeze them and load your cooler with the second set of blocks, wet ice and pre-chilled contents.”

Smarter packing, longer chilling

Packing like a pro means following a few key steps. Start by pre-chilling everything – your cool box, the food, drinks and ice blocks – so nothing enters the box warm. When loading, layer your cold sources strategically: place block ice at the base, a middle layer of wet ice, and, if possible, a final layer over the top.

Fill any empty space with insulation, such as clean (chilled) towels, crumpled paper, or cloth bags, to prevent air pockets from warming things up. Once packed, keep the lid closed as much as possible; open it once, grab what you need, and shut it again promptly.

Finally, store your cool box out of direct sunlight: under a towel, in the shade, or tucked inside a tent or car boot is ideal.

Don’t forget: your cooler is a fridge, not a freezer

It’s about maintaining low temperatures, not magically transforming warm items into chilled ones. If you’re going out for more than a day, consider having one cool box for drinks and another for food, so the more frequently opened one doesn’t sabotage the other.

Treat your cool box like a piece of performance gear. The better you prep it, the better it performs. Pack it poorly, and you're just lugging around a glorified plastic box of puddles.

GORE-TEX – and pretty much every other major outdoor brand – wants you to do one very simple thing: wash your waterproof jacket. Why? Because unless you're already doing it (and let’s be honest, you’re probably not), your jacket is nowhere near performing the way it should be.

Claudia Leiner, Global Strategic Marketing at GORE-TEX, put it bluntly during a recent presentation about the brand’s latest range, GORE-TEX PRO: “Most consumers think the jacket is leaking when it feels cool and clammy. But 99% of the time, it’s not leaking – it’s just that the DWR [durable water repellent] has failed.”

Wait – what's DWR again?

Great question. DWR is a treatment applied to the outer layer of your waterproof jacket. It's what makes raindrops bead and roll off like magic. But over time – and by “time” we mean “after a sweaty hike or one too many accidental sunscreen smears” – that coating stops working.

That’s where you come in. You need to wash your jacket (yes, with real detergent), and then the part most people miss: apply heat.

“You can reactivate the DWR,” Claudia said, “but the jacket has to be dry – and then you need to apply heat. Most tumble dryers stop when the garment is dry, but that’s not enough. You need an extra round of heat or use an iron (just not directly on the fabric).”

So, no campfires. No hairdryers on turbo. Just good old-fashioned tumble drying, or a warm iron with a cloth barrier. It’s the spa day your rain shell didn’t know it needed.

Why are we even talking about this now? Because in recent years, outdoor companies like Gore have moved away from using PFAS, the “forever chemicals” that were the backbone of traditional waterproofing. PFAS work great – but they don’t break down in the environment, and that’s a problem.

“We’re not willing to accept that status quo,” Claudia said. “So we’re working with universities, chemists, and partners to develop PFAS-free alternatives that still perform.”

Enter ePE (expanded polyethylene), a membrane that does many of the things ePTFE used to do (that’s expanded polytetrafluoroethylene, if you like chemistry acronyms), but with a lower environmental impact and no added PFAS.

[An excellent jacket that uses this technology is Mountain Equipment's Makalu Jacket.]

It's lighter, thinner, and – if you care about carbon footprints – significantly greener.“The average carbon footprint reduction with our new ePE-based collection is 23%,” Claudia explained. “And that ranges from 12 to 39%, depending on the fabric.”

Back to your poor, neglected jacket. Now that you know what’s inside your jacket and how it works, here’s the kicker: you’re probably wrecking it by not washing it. “I’ve been to so many events where people tell me they’ve never washed their jacket,” said Claudia. “And I’m always surprised. But people are afraid they’ll ruin it.” Spoiler: they won’t.

How often should you wash your waterproof jacket? Claudia couldn’t give a definitive answer, because it depends on how quickly the membrane gets saturated with oils. If you’re a sweaty person and wear your jacket over a t-shirt, it might get covered after one use; other people might get away with not washing their jacket for months.

Instead of giving a timeframe, she flipped the script and suggested to wash (and heat) waterproof clothing before you know you’d want to use it. That way you ensure it’s good to go whenever it’s needed. One more thing: even if you aren’t using the jacket, but get it in and out of your bag, it’s worth washing it, because touching it often might saturate the membrane.

So here's the bottom line: If your jacket feels soggy, it’s not broken. It’s just dirty and tired. Give it a wash. Dry it thoroughly. Reheat it gently. And suddenly, your high-tech jacket is back in business.