Goodful·Posted on Feb 12, 2015These 29 Diagrams Are All You Need To Get In ShapeIncluding quick workouts, smoothie recipes, pre-workout snack ideas, yoga, how to become a runner, and more.by Sally TamarkinBuzzFeed StaffFacebookPinterestTwitterMailLink 1. For something to munch on during your next hike. withstyleandgraceblog.com Because no one likes hiking hungry. The solution: easy-to-make, easy-to-carry, extra tasty trail mix. 2. For opening up your hips. POPSUGAR Photography / Louisa Larson / Via popsugar.com Sitting at work, sitting in the car, sitting on the couch. We sit a lot. And tight hips are the scourge of sitters. Learn these basic (but brilliant) poses from PopSugar to open your hips and stretch you out. 3. For creating smoothie snack packs to grab and go. thechicsite.com thechicsite.com Get more delicious smoothie recipes from The Chic Table. 4. For tying your sneakers just right. He and She Eat Clean / Via heandsheeatclean.com Okay, so it might seem like lacing is all about aesthetics, but experimenting with different ways to lace can eliminate fit problems and make your shoes way comfier during running and workouts. Learn more at He and She Eat Clean. 5. For exercising to a beat. skinnyms.com Why shouldn't your workout be a dance party, especially when science says music enhances workout performance? Get the songs in this playlist from Skinny Ms. 6. For dropping it like it's squat. Tap to play GIF Tap to play GIF Chris Ritter / Via buzzfeed.com Mastering the squat means mastering an epically effective lower body movement. For technique and instructions, check our roundup of bodyweight movements. 7. For challenging yourself to 14 straight days of physical activity. Justine Zwiebel / Via buzzfeed.com Strong butt, strong core, can't lose! Take BuzzFeed's 14-Day Strong Butt And Core Challenge and you'll be a plank pro in no time. Well, OK, in two weeks. 8. For staying hydrated: skinnyms.com Why chug water when you snack on fruit and vegetables that are basically made of water? Get more info and recipes with hydrating ingredients from Skinny Ms. 9. For a quick one-dumbbell workout. womenshealthmag.com This workout from Women's Health requires a single dumbbell — the heaviest one you can handle for the moves. 10. For fueling like a CrossFitter. Jenny Chang / BuzzFeed / Via buzzfeed.com And check out our Ultimate Guide to Paleo for info on how to go paleo and make it work for you. 11. For a quick (but killer) total-body workout that focuses on your core. Tap to play GIF Tap to play GIF Chris Ritter / Via buzzfeed.com If you need to squeeze in a quick workout at home, while traveling, or when you don't have access to a gym, quick but effective bodyweight workouts are where it's at. Find more from our roundup of bodyweight workouts. 12. For getting loose and preventing injury. fitwirr.com Foam rolling will help you keep your post-workout soreness under control. But there is a right way to do it, so learn more from Fitwirr before rolling around willy nilly. 13. For compiling the runner's starter kit. fix.com Good sneakers, lots of water, the right apparel, and a decent workout: the building blocks of a sustainable, enjoyable running practice. Learn more about how to get started running with Fix. 14. For chilling the f*ck out on your rest day. Candace Moore / Via yogabycandace.com Managing stress and recovering from workouts are important parts of fitness, so chill out with relaxing poses from Yoga by Candace. 15. For a tough (but doable) resistance band workout. thelivefitgirls.com Resistance bands level up any bodyweight workout and are convenient to pack for workouts away from home. Learn about each move from The Live Fit Girls. 16. For learning what makes great pre-workout fuel. sparkpeople.com Because being properly fueled for your workout is everything. Get more details and ideas for what to eat before you exercise from SparkPeople. 17. For picking out the perfect pair of running shoes. fix.com A decent pair of running sneakers can mean the difference between feeling great and staying injury-free, and runs that make it feel like everything hurts. Let Fix explain what running sneaker fit is all about and how to find the right pair for you. 18. For making your core exercises harder. fitwirr.com Working your core is one thing. Working your core on a ball that's rolling away from you is another. If you're ready to take up the challenge, learn more about stability ball training from Fitwirr. 19. For mastering a classic movement. Tap to play GIF Tap to play GIF Chris Ritter / Via buzzfeed.com Chest to deck, arms fully extended, plank position: These are a few of a pushup's favorite things. Learn the dos and don'ts of a proper pushup from our roundup of bodyweight exercises. 20. For help hitting all your major muscle groups. NR Project / Via neilarey.com Learn the ropes and have all the info you need to be able to say stuff like "Tomorrow's leg day," "My quads so tight!" and "Anyone know a good hamstring stretch?" The more you know. 21. For figuring out what to eat before your 30- to 60-minute run. blog.freepeople.com What will you eat to power you through your run? Free People has some ideas. 22. For a medicine ball workout with plenty of jumping. Presley Salmon / Via runprettyblog.com This quick workout will challenge your explosive power and probably your mental toughness. Get full instructions from Run Pretty. 23. For a running workout that challenges speed and endurance. Jenny Chang / Via buzzfeed.com Why do the same ol' steady-pace run when you can mix it up with surges? If that's not your scene, we have nine other running workouts to spice up your routine. 24. For packing your gym bag like a pro. Angela Peters / Via hairsprayandhighheels.net If you have all the right stuff packed and ready to go, your workout will go smoothly and your post-workout cleanup will be efficient. Here's how to pack for the world's most efficient workout routine. 25. For a high-intensity strength and conditioning workout: womenshealthmag.com Master some dumbbell moves and start getting stronger with a strength and conditioning workout you can do in 15 minutes, thanks to Women's Health. 26. For improving your balance. Candace Moore / Via yogabycandace.com Step up your coordination and body awareness by learning how to balance better; Yoga by Candace takes you through it one pose at a time. 27. For breathing techniques that help you get more from your workout. fix.com No matter what kind of workout you're doing, controlling your breath is a powerful way to improve performance. Fix has more info on how to master different breathing techniques. 28. For becoming a runner in 30 days. NR Project / Via neilarey.com You actually can run for 30 minutes straight thanks to this step-by-step plan from Neila Ray! 29. For when you need another reason to work out. And another one after that. NR Project / Via neilarey.com One of these could be the extra boost of motivation we need, thanks to Neila Ray. Want some help looking and feeling your best? Sign up for the BuzzFeed Health & Beauty newsletter!