From mixing up your workouts to changing up your nutrition, Austin Requa and Brittany Hogan from Lifetime Beaverton joined us on AM Extra’s Move It Monday with some advice.

A well-balanced seven-day workout schedule can help you reap the benefits ... which relieves post-workout muscle tightness. Friday: Lower Body With a Focus on Glutes This lower body session ...

Instead, you can add regular full-body strength sessions to your routine that take less time and work multiple muscle groups in one go. Here's a 30-minute dumbbell workout to get you started.