• Exercise routines can still be effective without gym equipment.
• Doing a 10-minute exercise routine composed of cardio and strength exercises can strengthen muscles and prevent a weak core.
• Running outdoors is one of the most effective ways to get fit, though it is important to vary the intensity of the workout and to take regular breaks. 

I'm in pretty good shape, overall: I run four to five times a week, do calisthenics, and do a decent amount of strength training. What I basically never do, however, is go to the gym.

I had a fitness club membership in the past, which I made use of a few times a week. However, over time, I came to realize that not only did I not need a gym to stay in shape, but I preferred the cardio exercise and strength training routines I could create for myself either outdoors or in my own home.

Whether you travel often, are tight on time, or are trying to save cash by dropping your gym membership, there's no reason you can't get in a great workout without a gym almost anytime and anywhere.

Most workouts that don't require gym equipment use one or more of the same three basic components: movement, gravity, and your own body.

How to work out without the gym, according to a celebrity trainer

Ramona Braganza has worked with Scarlett Johansson, Ryan Reynolds, Anne Hathaway, Halle Berry, and Zac Efron — people whose livelihoods are largely predicated on their physical appearance.

Working with actors and actresses on set means Braganza rarely has access to gym equipment or weights and only short windows of the stars' time.

"I have to remain flexible with where I provide my short but effective 3-2-1 workouts," Braganza explained, referencing a circuit training program she uses that employs a 3:2:1 ratio of cardio, strength training, and core exercises.

"Often I don't have equipment and I'm not in a gym," Braganza says, but that doesn't stop her from delivering a 10-minute workout that includes cardio, strength training, and core exercise. For people who work office jobs where they sit or even stand for most of the day, strengthening to prevent a weak core and back muscles is essential, she adds.

The beauty of the workout routine Braganza shared with me is that you can do it just about anywhere, and it takes all of 10 minutes.

Ramona Braganza's 10-minute total body routine:

• First minute of cardio (start with standing ab crunches)
• Three minutes of strength training broken into three one-minute segments (tabletop heel taps, diagonal leg extensions, and glute bridges)
• Second minute of cardio (jumping jacks)
• Three more minutes of one-minute strength exercises (side-plank raises, Supermans, wall flatteners)
• Third minute of cardio (skaters)
• Minute of core (standard plank)

(This technically that comes out to 11 minutes, but let's not worry about that.)

How to work out away from a gym — according to people who run a gym

Natasha Lucero-Conklin, co-owner of the Sopris CrossFit gym in Carbondale, Colorado, and the gym's lead trainer, Ray Cooney, also had some amazing insight.

"There is little better in the fitness world than running sprints, doing push-ups, and doing air squats,' he said. When planning an effective outdoor workout, "don't get too focused on the movements themselves, focus on how they are done.' He recommends constantly changing the intensity and speed of your movements, which will help vary the metabolic stimulus of the workout.

Cooney and Lucero-Conklin shared three CrossFit-inspired routines that anyone can try — and all that's required is some open space and a good dose of willpower.

Workout #1:

• Eight 50-meter running sprints, with two-minute rests between runs
• Rest 10 minutes, then complete four cycles of 20 air squats, 30 hollow rocks, and 20 push-ups

Workout #2:

• Five-mile run
• Rest 15 minutes, then complete 15 rounds as fast as possible of the following: 5 dips, 10 push-ups, and 15 air squats (rest one minute between rounds)

Workout #3:

• Four 400-meter running sprints, resting 30 seconds between rounds
• Rest 6 minutes, then complete sets of air squats, push-ups, sit-ups, and burpees

Cooney's gym-free workout routines generally focus more on building muscle endurance, cardiorespiratory endurance, and flexibility, because building muscle strength can be challenging without gym equipment.

But he had one final piece of advice: "When programming outdoors for strength, everything needs to be done with max intensity — this means giving yourself enough rest between sets to perform to the best of your ability."

SEE ALSO: 5 ways Japanese work culture is drastically different from the US

Join the conversation about this story »

NOW WATCH: I quit cable for DirecTV Now and it's saving me over $1,000 a year — here's how I did it

Defense Secretary James Mattis was legendary long before he agreed to join President Donald Trump's Cabinet.

The retired four-star general spent 44 years in the US Marine Corps, working his way up to Commander of US Central Command.

He's been called "Mad Dog" Mattis (a nickname he detests), "Warrior Monk" (because he's such an intellectual), and is beloved and respected by fellow Marines.

Mattis also has some of the best quotes of any general around. Here are 17 of his best.

This post is based on a previous story by Paul Szoldra.

SEE ALSO: The incredible career of Jim Mattis, the legendary Marine general turned defense secretary

DON'T MISS: MEET THE CABINET: Here are the 24 people Trump has appointed to the top leadership positions

On meeting new people:

On collateral damage:

On taking a life:

• Airbnb has changed the way many people travel, including billionaires. 
• Renting private villas has become increasingly popular among the world's richest people, according to Nota Bene Global.
• Airbnb-style luxury villa rentals cost between $87,000 and $174,000 per week. 

Airbnb has changed the way many people travel, including billionaires. 

Just ask Anthony Lassman, cofounder of London-based, luxury travel- and lifestyle-management company Nota Bene Global. Lassman and his wife Elaine have been offering tailor-made, travel-planning services to the ultra-high net worth crowd since launching Nota Bene in 2005. 

"Ten to $20 million is the starting wealth [of our clients]," Lassman told Business Insider. "Some of them I know are worth between $1.5 to $8 billion," he said.

For billionaires, the relative cost of a trip to Bali is like buying a candy bar. But that doesn't mean they're flippant about how they spend their money.

Lassman says his clients "will pay it if they believe it's something very, very, extraordinary." 

That's why more than ever, Lassman is putting his millionaire and billionaire clientele into private rented villas — a type of Airbnb for billionaires — noting that the privacy and true relaxation is worth the extremely high prices.

Luxury vacation rentals in destinations like Greece and Italy typically cost between $87,155 to $174,349 per week. 

For Lassman, whose company previews all the villas before offering them as an option to his clients, it's all about the quality. "Nobody wants their money to be taken for granted. Nobody wants to feel you're just billing them for huge sums of money without being able to justify it."

Ahead, a look at a few truly stunning, remote villas that you won't find on Airbnb — and that only the super rich can afford to rent out.    

SEE ALSO: 18 photos that show why you should never trust the pictures hotels post online

Italian Lakes Villa: around $105,847 per week.

The Italian Lakes Villa is located in Tremezzo, Italy near Lake Como.

Its dining room offers stunning views.

• The average wedding cost in the US is $33,391.
• But the average cost of a wedding varies widely depending on where you live.
• Couples in New York City spend the most at $76,944, while couples in New Mexico spend the least at $17,584. 

Americans spend, on average, $33,391 on their weddings, according to The Knot's 2017 Real Weddings Study. And that's not even including the amount they spend on an engagement ring. 

The cost of a wedding depends on a wide variety of factors, including the amount of guests, the ceremony site, the time of year, the decor, and of course, the city that you decide to host the wedding in.

While there's a current trend in hosting fewer guests, the average cost per guest is increasing, due to couples wanting to create a unique and memorable experience for all those involved, The Knot found. 

The tradition of the bride's family paying for the wedding isn't rapidly changing. "On average, the bride's parents contribute 45% (56% for high spenders) of the overall wedding budget; the bride and groom contribute 41% (28% for high spenders); and the groom's parents contribute 13% (15% for high spenders)," says the study. 

In some places across the US, the average wedding cost is much lower than the national average. In New Mexico, for example, the average wedding cost is almost half the national average at $17,584. But some places spend much more. 

The Knot's 2017 Real Weddings Study looked into which cities and regions across Americans are shelling out the most cash for their big day. Below, see the top 25 places where the average wedding cost is higher than the national average. 

SEE ALSO: What Americans spend on an engagement ring in each state, ranked from lowest to highest

25. Illinois – Chicago Suburbs: $34,675

24. California – San Diego: $34,722

23. Pennsylvania – Pittsburgh/Southwest: $34,928

While Netflix has won over critics with many of its original series, the company has had its share of critical flops, too.

But critical reception can often mean next to nothing to everyday viewers, who will flock to shows that critics have condemned, like the Netflix original comedy "Friends From College," or the Naomi Watts-led drama "Gyspy."

To find out which critically panned Netflix series are still beloved by audiences, we turned to the reviews aggregator Rotten Tomatoes to see which shows had significant discrepancies between their "critic" and "audience" scores on the site.

We ranked the shows by their audience scores, and we used the larger discrepancies to break any ties.

Here are 15 Netflix original shows that critics really hate, but audiences love:

SEE ALSO: All 65 of Netflix's notable original shows, ranked from worst to best

15. "Hemlock Grove"

Critic score: 38%

Audience score: 70%

Difference: 32%

Netflix description: "Secrets are just a part of daily life in the small Pennsylvania town of Hemlock Grove, where the darkest evils hide in plain sight."

14. "Between"

Critic score: 22%

Audience score: 71%

Difference: 49% 

Netflix description: "After a mysterious disease kills every resident over 22 years old, survivors of a town must fend for themselves when the government quarantines them."

13. "Fuller House"

Critic score: 32%

Audience score: 73%

Difference: 41%

Netflix description: "The Tanner family’s adventures continue as DJ Tanner-Fuller shares a home with her sister Stephanie and friend Kimmy who help raise her three boys."

• Peloton revolutionized home fitness with its high-tech indoor bike, which enables users to stream live classes from home.
• The company launched in 2012 and is now valued at about $1.3 billion. 
• We got to try out the bike that launched it into popularity. Here's our step-by-step review.

Peloton has revolutionized home fitness. 

Since launching in 2012, the New York-based high-tech fitness company has gained a cult following of fans who are obsessed with its core product, the indoor cycling bike.

Peloton has grown to become a billion-dollar business in a short period of time. It was valued at about $1.3 billion last May, after it closed a $325 million financing round. Noah Wintroub, a vice-chairman at JPMorgan, has even referred to it as "the Apple of fitness."

It's a buzz that even the company's CEO, John Foley, says he wasn't expecting.

"I was totally surprised by it," Foley told Business Insider's Avery Hartmans in an interview at the Consumer Electronics Show in January.

"When I started Peloton with my cofounders, I saw clear as day what it was going to look like and how it was going to work — the technology, the hardware, the software, the business model," he said. "I saw everything except the community. The community has blown me away."

In February, it unveiled its newest product, a treadmill that will be available to buy this fall.

But, we also wanted to try the $1,995 product that made Peloton popular in the first place. Here's our step-by-step review of the Peloton bike:

SEE ALSO: We tried the new $4,000 treadmill from the billion-dollar startup that could be 'the Apple of fitness' — here's the verdict

We headed to the Westin Hotel near Grand Central Terminal in Manhattan to trial a Peloton bike, which is available for guests to use.

The machine is similar to a bike you might use in your local gym. However, there's one glaring difference: its screen, which enables you to stream live and on-demand classes from the saddle.

It costs $39 a month to stream these classes. This charge is made per bike rather than per user, so you can split the cost with roommates or family members.

The touchscreen is definitely the most impressive part of its appearance. It's HD and 22 inches in size.

We were first asked to create an account. Each account is linked to individual riders' workout history and performance.

Former President Barack Obama has been living the dream ever since he left office more than a year ago.

From vacationing in exotic locations, to sitting for his official portrait, to negotiating a Netflix deal, Obama has been making the most of his post-presidency — and it's hard not to feel a little nostalgic for the eight years he was in office.

Here's a glimpse at the moments that made people love Obama, and show why many miss him now.

SEE ALSO: The White House photographer has taken more than 2 million photos during Obama's presidency — here are the best

DON'T MISS: 39 photos that show why everyone misses George W. Bush

He was just the best with kids.

From the littlest toddlers ...

... to the tallest teenagers.

Some of the best actors alive have been in some of the worst movies of all time.

Sometimes a movie can have a good script, but everything goes wrong in production. But many times when a movie fails, everything was bad — from concept to screenplay to performance.

Even some of the best people in the business, including the likes of Meryl Streep, Leonardo DiCaprio, Denzel Washington, Julianne Moore, and Ryan Gosling have appeared in movies critics hated.

We collected a list of some of our favorite actors working today, and decided what their worst movie was. Rotten Tomatoes scores helped us make our decisions, but the lowest critic score didn't dictate the worst movie. We decided how prominent the roles were, which means we eliminated a lot of terrible movies from the start of everyone's acting career. We also considered how big the movie was, how hated it was when it came out, and how hated it is now.

Here are the worst movies the best living actors have starred in, ordered from (relatively) best movie to worst:

SEE ALSO: New MoviePass data reveals the 27 movies that sold the most tickets to its subscribers since August

Sandra Bullock, "The Blind Side"

Critic Score: 67%

What the critics said: "Quite how Sandra Bullock deserved an Oscar for her one-note turn as bleached supermum Leigh-Anne is a mystery, since it transforms a potentially worthwhile character study into a grandstanding star vehicle." -Time Out

Lupita Nyong'o, "Non-Stop" (2014)

Critic Score: 59%

What the critics said: "The problem is that Non-Stop tries to be something it's not. It has one too many scenes that border on ludicrous, and the big reveal barely makes sense." -Globe and Mail

Tom Hanks, "The Ladykillers" (2004)

Critic Score: 55%

What the critics said: "There's the mind-numbing oompah rhythm of every gag telegraphed and every joke pounded into the ground." -Village Voice

• Bitcoin (and other cryptocurrency) millionaires are buying Lamborghinis as the ultimate status symbol in their community.
• People who made riches in bitcoin and ether have bought the Italian supercar for as little as $135, because they invested in crypto before its value spiked.
• At the same time, Lamborghini reported record sales in 2017.

Silicon Valley may be flush with cash, but its monarchs often don't like to flaunt their wealth. The culture encourages tech's casual billionaires (or mere millionaires) to stay humble, spend on sneakers and hoodies instead of parties, and focus on the work more than the spoils.

So far, cryptocurrency millionaires have been the exception.

People who made their riches in bitcoin and ether, the second largest cryptocurrency by market value, are buying Lamborghinis as the ultimate status symbol in their community.

The sexy Italian sports car has become an internet meme: When a new coin promises to make buyers a lot of money, someone might ask, "When's Lambo?" on social media. They want to know how long it will be until the holder can afford the supercar, which starts at $200,000.

Peter Saddington, a 35-year-old coder living in Atlanta, paid 45 bitcoins to ride off in a 2015 Lamborghini Huracan (price tag: $200,000) last fall, at the height of the crypto craze. Those coins cost less than $3 a piece when Saddington bought the digital currency back in 2011.

"Buying the Lambo with bitcoin is proof it can be used for real transactions, buying really cool stuff," Saddington told Yahoo Finance in 2017. "It's not only used by criminals."

The car was used, and Saddington paid the seller directly in bitcoin. He paid the dealership a transaction fee of $7.95 and the sales tax in cash, according to Yahoo Finance and CNBC.

In 2015, realtor Piper Moretti, whose company The Crypto Realty Group specializes in helping people buy homes with crypto, saw one of her first crypto-clients buy a Lambo with bitcoin.

A family from the East Coast fell in love with a $3.2 million home on Manhattan Beach. Her client, who asked not to be named, wanted to pay in bitcoin. But the seller's agent was dead-set against it. Moretti said they had to find a way to show they weren't trying to scam the seller.

Around that time, the price of bitcoin spiked, and Moretti's client decided to spend some of the extra money on a Lambo from an Orange County dealership that accepts bitcoin as payment.

Moretti told her client to "send me everything you have on this," including all the receipts and documents from the transaction, which she then provided to the seller's agent.

"The Lambo actually helped us get the house," Moretti told Business Insider.

Cryptocurrency is "not just internet-nerd money," she added. "You can actually buy things."

Lamborghini sales are on fire

Still, buying a Lamborghini may be "the single acceptable way to spend money" in the cryptocurrency community, according to a recent article in the New York Times.

Ethereum founder Vitalik Buterin has blasted crypto investors in the past for flaunting their new wealth.

"If all that we accomplish is lambo memes and immature puns about 'sharting,' then I WILL leave," Buterin said in a Twitter rant in December.

An illustration of Buterin, dressed as a religious icon and holding a red Lamborghini Aventador between his outstretched palms, went viral on Reddit in 2017 and has been widely shared since.

We don't know how many crypto millionaires have been minted or how many bought the car. But a recent article in Quartz points out that as the price of ether rises, so do Lamborghini sales.

The luxury automobile maker delivered a record 3,815 vehicles to customers in 2017. It was the seventh consecutive year of sales growth, according to Lamborghini.

A general manager at Lamborghini Newport Beach in Costa Mesa, California, told CNBC that the dealership had "over 10 transactions" involving cryptocurrency in December, when bitcoin reached $19,000 per coin. That's up from about two transactions a month between 2013 and 2016. 

Crypto millionaires aren't necessarily responsible for the uptick in Lamborghini sales. A relatively small number of people are invested in cryptocurrencies, and many fewer bought in before the price of bitcoin and ether spiked in 2017 — making some holders enough money to buy a sports car.

Fans of crypto and Lamborghini can calculate when their crypto investment will create enough gains for them to buy the supercar on a parody website called When-Lambo.com.

A disclaimer on the website says: "The results of the calculation," which is based on the coin's value over the last seven days, "are completely fictional."

SEE ALSO: Lamborghini is the world's craziest supercar maker — here's how it came to be

Join the conversation about this story »

NOW WATCH: NFL superstar Richard Sherman is all-in on cryptocurrencies, but doesn’t think his grandmother should invest

• Snapchat used April Fools' Day as an opportunity to roast Facebook with a funny photo filter.
• This isn't the first time Snapchat has used April Fools' Day to poke fun at Facebook — last year it featured an Instagram-like filter.

Snapchat is having some fun at Facebook's expense on April Fools' Day.

On Sunday morning, Snapchat users awoke to find a new filter available on the app that overlays a Facebook-like design onto photos, complete with the cheeky addition of Russian-like text — a clear reference to Russian interference on Facebook scandal in wake of the 2016 US presidential election. We first noticed the filter thanks to Casey Newton over at The Verge.

Keen-eyed Snapchat users will notice the filter even features a fictitious like from a "bot," again written in Cyrillic script-like text, along with another like from "your mom," seemingly a further jab at Facebook's audience and their age relative to Snapchat's. The Verge points out that Snapchat made the same mom joke last year with its Instagram-like filter.

The filter, which will only be available during April Fools' Day, took some Snapchat users by surprise, while others took to Twitter to react to the shade clearly being thrown at Facebook.

Join the conversation about this story »

NOW WATCH: Facebook can still track you even if you delete your account — here's how to stop it

• Millennials represent 36% of all homebuyers in America today.
• A new housing community in Ontario, California, called New Haven, reports a millennial homeownership rate of more than 50%.
• New Haven offers modest homes at affordable prices for the area, from $200,000 to $500,000.

California is no paragon of affordability, particularly when it comes to housing.

In five California metro areas — including San Francisco, Los Angeles, and San Diego — the salary needed to qualify for a mortgage to buy a median-priced home is over $100,000 a year.

Homeownership in California on a typical income isn't feasible for many of today's would-be buyers, at least in the state's biggest metropolitan hubs.

Nationally, millennials (the generation born between 1981 to 1996) represent 36% of all homebuyers, according to the National Association of Realtors' most recent trend report. Their median income is $88,200.

As a result, millennials who want to own homes are moving to the suburbs.

"I've wanted to be a homeowner for a while — it was high on my priority list," Sam Shwetz, a 25-year-old homeowner, told Business Insider.

Shwetz and his wife Sydney were renting in Costa Mesa, California when they started to seriously consider becoming homeowners after Shwetz left the army in 2016. They realized buying in Orange County — where the median home price hovers around $714,500 — was not feasible for them.

The young couple looked to the Inland Empire, the large swath of desert and foothills that broadly includes Riverside, San Bernardino, and Ontario counties. It's the fastest-growing metro area in the US as measured by the number of new millennial residents, according to data from RCLCO, a real estate analytics company.

In Ontario, a sleepy town about 35 miles east of downtown Los Angeles, a community called New Haven — part of Ontario Ranch, a sub-development spanning 8,200 acres — caught their eye.

"You have to drive through ranches and cows — it's like, 'Am I still in California?'" Shwetz said.

It's remote, but that doesn't matter. There are parks, pools, recreation centers, new shops and schools being built, plus some of the fastest internet speeds in Southern California. New Haven is a gigabit community; for $60 a month, residents enjoy download speeds of 1,000 megabits per second, or about six seconds for a movie download. It's great for streaming and gaming, Shwetz said.

Millennials accounted for 53% of all home sales in New Haven last year, according to Brookfield Residential, the developer and builder of the community and many others like it throughout Southern California and across the US.

"The price range [for new homes] was fantastic," Shwetz said. Townhouses, condos, and single-family homes in New Haven start at the high $200,000s and top out around $500,000 — a bargain the Shwetz's couldn't pass up.

They both found new jobs in the area — he's a property manager, she's an events assistant at the local university — and last October purchased a 1,900 square-foot home in New Haven for $445,000. After the 20% down payment, Shwetz said, they pay about $100 more a month for their mortgage payment than they were paying to rent an 800 square-foot apartment in Costa Mesa, which is a short 45-minute drive away.

"It takes us less than an hour to get to the beach," Shwetz added. And they still attend the same church in Orange County and meet up with friends there on the weekends.

Even though New Haven imposes high Mello-Roos, a special tax levied on homeowners in new communities in California, and a $117 a month homeowners association fee, Shwetz said it's worth it. Ontario Ranch won't be fully-developed for another decade, at least, as it aims to house about 162,000 residents in 47,000 homes, with enough schools, and retail and business space to accommodate. The Shwetz's are early adopters of sorts.

"It's a trade-off. There are not a lot of amenities yet, but there are plans to do it," Shwetz said. "In my mind, that's why housing prices are cheap and as they build up, housing values will go up."

"It's a pretty screaming deal," he said.

SEE ALSO: American homes are more affordable than they've been in 40 years — but that could change sooner than you think

DON'T MISS: Rich millennials are ditching the golf communities of their parents for a new kind of neighborhood

Join the conversation about this story »

NOW WATCH: Millennials are paying $40 a night to live in these tiny 'pods'

• Want the best travel tips and packing hacks? There's no one better to ask than flight attendants.
• Flight attendants often spend more than 80 hours a month travelling and have a great deal of experience making the process more efficient and enjoyable.
• From securing upgrades and free goodies to packing lighter, flight attendants shared their best travel tips and packing hacks.

For flight attendants, who often spend more than 80 hours in the air a month, traveling can become almost second nature.

So who better to turn to for travel tips and tricks than the people with extensive knowledge on the matter?

We asked flight attendants to share their best travel hacks and packing tips with us and scoured the internet for more.

Here are 15 things that could help make your travel experiences easier and more enjoyable:

SEE ALSO: A day in the life of a United Airlines flight attendant, who woke up before 3 a.m. and ran circles around me for 9 hours

DON'T MISS: 11 truths about flying only flight attendants know

Get more attentive service from your flight attendants

"While most passengers tend to choose seats that are at the front of the aircraft so that they can disembark first and have a better chance of securing their preferred meal option, flight attendants know that if you're sitting towards the back, you'll receive the most attentive service," a flight attendant with 2.5 years' experience wrote for Oyster.

"The reason is simple: We like to avoid responding to call bells from the front of the plane because answering one means potentially flaunting whatever item the passenger has requested to everyone else along the way," she wrote. "This can cause a problem since planes often don't have enough extra vodka, pillows, earplugs, and toothbrushes, or the time on shorter flights to deviate from the service schedule.

"For passengers sitting near the back of the plane, however, it's much easier to slip in that second mini bottle of wine," she wrote.

Iron your clothes faster

"Use your flat iron to touch up your clothes when you're in a rush and there's no time for the ironing board," a flight attendant with 30 years' experience told Business Insider.

Always sleep in clean sheets

"Don't sleep on hotel sheets that don't have creases from being folded; someone slept on them already," a flight attendant with 19 years' experience told Business Insider.

When I first heard about an app that promises the benefits of a sweaty bike ride or trip to the gym in seven minutes, I assumed it was all hype.

It isn't.

Designed by exercise physiologist Chris Jordan, the Johnson & Johnson Official 7 Minute Workout gets your heart pumping and helps build muscle.

The app is a great introduction to a trendy type of fitness routine called interval training, and it's ideal for weekends or days when I can't make it to my regular yoga class.

Since it first debuted five years ago, the app has soared in popularity, something Jordan told Business Insider he didn't see coming.

"To be honest I don’t think we realized the popularity that this app would have," he said. "We've been incredibly pleasantly surprised that this has worked for so many."

Here's what the latest version of the app is like.

SEE ALSO: The best ways to lose weight and keep it off, according to science

DON'T MISS: 14 ways one type of exercise is the closest thing to a miracle drug we have

The entire workout really takes just seven minutes. I was initially skeptical about whether I could accomplish this much in such a narrow time frame.

The program consists of 72 exercises like jumping jacks, sit-ups, and push-ups. Ten require nothing but your body, and for others, you just need a chair that can support your weight. The latest version of the app lets you do each exercise along with Jordan.

To do my workout, I set up a yoga mat on the hardwood floor of my office and used a stool.

As a billionaire reality TV star and real estate mogul in New York, a lot of people have tried to get into Donald Trump's inner circle over the years.

From politics to business and to Hollywood, it's not surprising that Trump has had friends in almost every line of work.

But here are 12 people you may not have known Trump befriended:

SEE ALSO: 17 celebrities who became politicians

DON'T MISS: Meet 'Stormy Daniels', the porn star Trump's lawyer paid to keep quiet about an alleged sexual affair — who's finally telling her side of the story

Trump took a liking to Mike Tyson when he starting hosting some of the boxer's biggest matches at Trump Plaza in Atlantic City. When Tyson was convicted of rape in 1992, Trump defended the boxer, calling the verdict "a travesty."

Source: CNN

Shortly after the 2016 election, Trump met with rapper Kanye West at Trump Tower in New York. "We've been friends for a long time," Trump said, adding that the two discussed "life" during their meeting.

Source: Business Insider

Journalist Barbara Walters has been friends with Trump on and off for years. After having a bit of a falling out in 2007 after she defended Rosie O'Donnell's criticisms of Trump, Walters "rekindled" their friendship two years later, saying "I've missed you."

Source: The Today Show

• Retail is rife with strategies to get you to spend more, whether you're shopping in a brick-and-mortar store or online.
• Retailers also have tricks to make you use up their products faster.
• Those tactics include offering free shipping, encouraging bulk purchases — and even making the holes in eye drop bottles bigger, so you run out fast.

Retailers are smart. They know your weaknesses and how to capitalize on them.

So every time you go shopping — online or IRL — you're being taunted by infinite reasons to buy more, more, more.

Below is a list of some of the most creative (and frankly, impressive) strategies stores use to make you overspend and run out of products faster. Read on to avoid getting tricked.

SEE ALSO: 27 sneaky tactics stores use to trick you into spending more money

They constantly change the location of products

Can't find the trail mix even though you just picked some up a few weeks ago? Don't be surprised.

Business Insider's Áine Cain reported that Costco moves around its products in order to keep you moving around, scanning the shelves and ultimately buying more.

And it's a tactic that other stores use as well.

They allow you to check out with a single click

Business Insider previously reported on how a one-click checkout process (like on Amazon) can encourage overspending.

Because you don't need to enter billing, shipping, or credit card information, there's no immediate obstacle to buying whatever you want or need. That's great if you're in a rush — but not so great if you're on a budget.

They offer free shipping

Free shipping should be good for our wallets — after all, it means cutting the overall price of a purchase.

Alas, it's not always.

If the free-shipping threshold is, say, $50, you're more inclined to try to spend $50 (instead of the smaller amount you were planning to spend) so you can get them delivered gratis.

Somewhat counterintuitively, "Most people would rather spend more money buying things they don't need than pay for shipping costs," money-saving expert Andrea Woroch previously told Business Insider in an email.

The Marathon des Sables, a six-day race through the Sahara desert, has a hard-won reputation as "The Toughest Footrace on Earth."

The 33rd edition of the race will run April 8 to April 13, covering 250km. 

The race is not for the faint-hearted.

The route takes in towering sand dunes, airless oueds (dried-up riverbeds), and scrambled jebel (rocky hill) ascents.

The distance comes in at almost a marathon a day, with the longest stage a punishing double marathon.

Competitors run or walk through 104-degree plus temperatures, carrying their food for the week. Water is rationed. Salt tablets are essential.

Competitors sleep in bivouac tents, which do little to retain warmth when the temperature drops overnight and offer limited resistance to sandstorms.

It is no surprise then that a lot of competitors don't make it to the finish. The desert is relentless, and there is a large slice of luck involved in surviving what it has to throw at you.

I finished the 31st edition of the race in 2016. This is what "The Toughest Footrace on Earth" is like:

The event required quite a bit of kit. We had to carry at least 2,000 calories a day for seven days, with the bulk of this made up by caloric freeze-dried meals. We also had to pack survival kit with items ranging from a venom pump to a signaling mirror.

We flew in to Ouarzazate in Morocco on Friday, April 8, before boarding coaches for the six-hour drive to the first bivoauc.

The bivouac camp has around 170 tents, each sleeping a maximum of eight competitors. The tents are organized by nationality, with large British and French contingents dominating camp. I stayed with three friends and a British runner named Dave who we met on the bus.

There's no denying the Marvel Cinematic Universe is a success.

Its films are not only critically adored, but it is also the highest-grossing movie franchise ever, with nearly $15 billion globally.

"Black Panther" itself has already hit the $1 billion mark after a little over a month in theaters, and Marvel's next film, "Avengers: Infinity War," beat the Fandango record for fastest-selling advance tickets of any superhero movie.

But none of that would be possible without decades worth of comic book stories that inspire the MCU.

If you love the movies of the MCU, it's worth visiting your local comic book store and checking out what they have to offer. 

Many classic Marvel storylines act as blueprints for the MCU. The planet Thor travels to in "Thor: Ragnarok?" It made its debut in an acclaimed Hulk comic book. "Captain America: Civil War?" It's loosely based on a Marvel comic-event.

These storylines can be found collected into trade paperback (or hardcover) versions at any comic book store, or they can most likely be ordered for you if they don't have it — just ask.

Below are 12 essential Marvel comic books any fan of the MCU who is new to comics should read:

SEE ALSO: 4 reasons why 'The Incredibles' is Pixar's best movie — and one of the best superhero movies of all time

"Iron Man: Demon in a Bottle" (1979)

Written by David Michelinie and Bob Layton

Art by John Romita, Jr., Bob Layton, and Carmine Infantino

You have to go back in time quite a bit for this important "Iron Man" story, but the Armored Avenger's solo films borrow heavily from it — albeit taking creative liberties.

The storyline not only introduces readers to Justin Hammer, a rival businessman to Tony Stark who is played by Sam Rockwell in "Iron Man 2," but also tackles Stark's alcoholism head-on.

While this aspect of Stark's comic book history is ignored in the Marvel Cinematic Universe, it is tweaked in a way. "Iron Man 3" basically subs in PTSD for Stark's alcoholism.

"The Infinity Gauntlet" (1991)

Written by Jim Starlin

Art by George Pérez

"The Infinity Gauntlet" is considered one of, if not the, best storylines in Marvel comic history — and it's coming to theaters in less than a month.

Okay, "Avengers: Infinity War" may not be a direct adaptation of this classic event-comic, but it's obviously heavily inspired by it. The story finds Earth's heroes going up against Thanos, who has acquired the Infinity Stones, which basically give him ultimate power and the ability to bend the universe to his desires.

In "Infinity War," the Avengers and Guardians of the Galaxy face a similar situation, as Thanos seeks the remaining stones he does not have. It's one of the most ambitious crossovers in movie history so lets hope it does "The Infinity Gauntlet" justice. 

"Ultimate Spider-Man" (2000)

Written by Brian Michael Bendis

Art by Mark Bagley

In the late 1990s, Marvel had filed for bankruptcy, and its comics had hit a creative slump. As the company entered the 2000s, it was looking for ways to re-group.

Enter the "Ultimate Universe," a banner under Marvel Comics which aimed to re-introduce Marvel's characters for a new generation of fans. It included comics that co-existed alongside Marvel's regular comic line, but the storylines were set in a separate universe.

"Ultimate Spider-Man" was the Ultimate line's first book, and introduced readers to what this new direction was all about: telling fresh, modern takes on the origin stories of Marvel's best characters. Bendis and Bagley created over 100 consecutive issues together over the course of seven years (one of the longest runs of a creative team in comics history).

If you liked "Spider-Man: Homecoming," it's worth checking out Bendis and Bagley's original "Ultimate Spider-Man" run, as it basically set the precedent for what the MCU would do with the character — revamp him with a fresh, young, energetic spirit.

• Weight Watchers recently introduced its new 'Freestyle' weight loss program.
• The program is similar to previous versions but adds new flexibility with an expanded list of foods that don't need to be tracked or weighed, also called 'zero point foods.'
• Weight Watchers zero point foods include 200 items like eggs and salmon.
• Gary Foster, the company's CEO, told Business Insider that the new system reflects the latest science on healthy eating— and studies suggest he's right.

Dieting can feel like torture in a country that came up with the Crunchwrap Supreme.

In comparison to whizzing through a drive-through for an inexpensive meal, many dieters have to measure and track every item they eat or drink. And a lot of healthy food isn't cheap.

With that in mind, Weight Watchers— one of the oldest weight loss companies in the world — recently introduced a new program that allows users to spice up their daily meal plans with 200 foods that don't require any kind of tracking or measuring. In other words, plan members can eat as much of these foods as they want.

The new list of so-called "zero-point foods" has some surprising additions, from whole eggs and salmon to beans and even lobster.

It sounds almost too good to be true. As far as the program is concerned, that smoked salmon omelette you ate for brunch wouldn't count. Yet the new framework reflects several recent changes in how scientists and dietitians think about healthy food.

"These foods get picked for a reason," Gary Foster, Weight Watchers' chief scientific officer and an adjunct professor at University of Pennsylvania's medical school, told Business Insider in December.

Weight Watchers' point system gives foods a numerical value 

The crux of the current Weight Watchers program, popularized by talk show host Oprah Winfrey, is a system called SmartPoints. Servings of food are assigned points based on four criteria: calories, saturated fat, sugar, and protein. Every Weight Watchers member gets assigned a daily and weekly point goal based on their height, weight, age, and gender. The points totals are designed to help them lose 1-2 pounds per week. That figure is widely considered a safe pace for successful weight loss.

Previous iterations of the SmartPoints system calculated foods' points based on other nutritional factors, such as fiber. But because the most recent US Dietary Guidelines emphasize the negative effects of sugar and the importance of protein, the most recent SmartPoints system does, too.

"We anchor ourselves to the dietary guidelines," Foster said. "It's one thing for a team of experts to say, 'This is what the globe should eat,' and it’s our job to then develop a system that can change that pattern of eating."

To encourage people to eat more fruits and non-starchy vegetables like broccoli and kale— which decades of research suggest are linked with overall positive health outcomes and weight loss— Weight Watchers has designated all fruits and leafy veggies as "zero-points foods." Members can eat these foods without counting them in their points total. That's because overall, these foods tend to pack a lot of key nutrients and help you to feel full. They've also been linked with a reduced risk of chronic disease.

People tend not to overeat the foods on Weight Watcher's new list. While you might easily down two helpings of pumpkin pie, you'd have to consume two dozen servings of steamed broccoli to end up with the same overall calorie intake.

Why Weight Watchers' zero point foods include eggs and salmon

The new Freestyle program includes 200 foods that previously counted for two to four SmartPoints.

Whole eggs, beans, peas, corn, and nearly 50 different kinds of fish are all on the list. So are 11 kinds of shellfish, including crab and lobster, as well as skinless chicken and turkey.

The case for eating many of the foods on the new list has been bolstered by several recent studies — many of which overturn decades-old wisdom on nutrition. It was once believed that eating eggs, which are high in dietary cholesterol, would raise cholesterol. But recent research has shown that eating cholesterol doesn't necessarily translate into having high cholesterol, just as eating fat does not translate into being fat.

Plus, many of these high-fat or high-cholesterol foods are also rich sources of protein, a key nutrient that fuels muscles and helps keep you feeling full. Instead of spurning high-fat, protein-rich foods like salmon, the new program is designed to encourage participants to eat more of those items.

"These foods form the basis of a healthy eating pattern," Foster said. "Do we really care if people are eating 4 ounces of salmon vs 6 ounces of salmon? No."

Many high-sugar foods— especially processed foods like cookies and cakes that pack a lot of refined carbohydrates— remain in the "high points" terrain. The exception to that rule is fruit, which still has zero points since it packs a lot of other healthy nutrients like fiber, vitamins, and minerals.

To ensure the new guidelines work for Weight Watchers participants, the company teamed up with the University of North Carolina at Chapel Hill to run a six-month clinical trial of 152 people. The results haven't been published in a peer-reviewed journal, but Foster said that so far, many participants have been shown to lose weight, see decreases in waist circumference, report fewer cravings and feelings of hunger, and improve their sleep.

That's promising, especially when combined with the thousands of participants who've agreed to try out the new system in meeting rooms around the country, Foster said.

"It’s that combination of data that makes us feel very confident," he said.

But can you really eat as many eggs as you want on the plan?

Yes and no, Foster said — the new system is designed to give people more healthy, nutrient-rich options that they're unlikely to overeat. The chances that someone is going to order a 10-egg omelette are slim, he added.

Plus, many of the foods that are now considered zero points are even on a ranking of so-called "powerhouse foods" compiled by the Centers for Disease Control and Prevention. 

"Very few people come to Weight Watchers because they’ve had a problem overdoing it on salmon, legumes, beans, and chicken," Foster said. "Someone might think 'OK I’m eating salmon, no sweat on that. If I’m eating chocolate cake, I know I still have to measure that.'"

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• Without the right variables nailed down, working out can feel like a chore.
• Chris Jordan, an exercise physiologist who created the viral Johnson & Johnson Official 7-Minute Workout, told us the best time to schedule your sweat-fest.

Working out shouldn't feel like a chore, but with dozens of variables to nail down before hitting the gym, it certainly can. Did you remember to eat before your spin class? Did you pack the right shoes in your gym bag? Did you get enough sleep the night before?

But there's one thing you can get right about your workout: the timing.

Some research suggests it's best to sweat it out early in the morning on an empty stomach to help speed weight loss and boost energy levels; other studies conclude that squeezing in your fitness routine later in the day, once your body is naturally warmed up, is a better idea.

Chris Jordan, an exercise physiologist who created the viral Johnson & Johnson Official 7-Minute Workout— a fitness routine that combines the benefits of strength training and cardio for a full-body burn — takes a slightly different approach.

"The best time of day to work out is the time you're most likely to work out," Jordan told Business Insider.

Jordan, who has worked as a fitness consultant for the US Air Force in Europe and is now the director of exercise physiology at the Johnson & Johnson Human Performance Institute, said he experimented with various timing windows for his fitness routine before settling on afternoons.

He said afternoons worked the best not only for his schedule — which is jam-packed with work and playing with his 4-year-old — but for his body, which can feel stiff first thing in the morning.

"What I like about working out in the afternoon is that I'm loose, I'm not typically as tired, and my muscles aren't stiff like they sometimes are in the morning," Jordan said. "Plus, it's a great break, and I get so much energy afterward."

Morning vs. afternoon workouts

If you're partial to working out early in the day, however, there's great news for you: Some studies suggest that an early-morning workout on an empty stomach helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.

Exercising first thing in the morning may push the body to tap into its fat reserves for fuel instead of simply "burning off" the most recent snack or meal.

Plus, working out early could mean you get more sunlight — something that's key to setting your body's internal circadian rhythm. One study found that people who basked in bright sunlight within two hours after waking tended to be thinner and better able to manage their weight than those who didn't get any natural light, regardless of what they ate throughout the day.

"There are some pros and cons with whatever time you choose," Jordan said. "Maybe you're a bit sluggish in the morning, but if you choose that time, then at least it's done for the day, and you're not going to skip it when unexpected things come up."

The most important thing about a fitness routine is that you're able to stick with it. Whether that means waking up at the crack of dawn to hit the track or cutting out of the office for an hour or two in the afternoons matters less than how well it jibes with your schedule.

"If you need to plan ahead, plan ahead — schedule it," Jordan said. "The most important thing is to do it on a consistent basis."

DON'T MISS: One type of exercise is the closest thing to a miracle drug that we have — and new research suggests intense workouts aren't the only option

SEE ALSO: 12 fitness 'truths' that are doing more harm than good

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• Dwayne Johnson battled depression for years after witnessing his mom's attempted suicide.
• When he was 15, she walked into traffic but has no memory of the incident now.
• In the years to follow Johnson went through several difficulties and at one point was "crying constantly."

Dwayne "The Rock" Johnson battled depression for years after witnessing his mom's attempted suicide.

In an interview with the UK newspaper Daily Express, Johnson, a wrestler turned actor, said that when he was 15 his mom tried to end her own life by walking into traffic.

"She got out of the car on Interstate 65 in Nashville and walked into oncoming traffic," Johnson told the Express. "I grabbed her and pulled her back on the gravel shoulder of the road." Johnson said his mom now has no memory of the incident, but it's "probably best she doesn’t."

Johnson contended with depression for years after the incident as a series of disappointing events followed. His dream of playing professional football ended with multiple injuries, and his girlfriend at the time broke up with him.

“I reached a point where I didn’t want to do a thing or go anywhere," Johnson said. "I was crying constantly.”

Johnson found the strength to get through it, he said.

"We both healed but we’ve always got to do our best to pay attention when other people are in pain,” Johnson said. "We have to help them through it and remind them they are not alone."

On Sunday night, Johnson tweeted about the article: "Got tons of responses to this. Thank you. We all go [through] the sludge/s--- and depression never discriminates. Took me a long time to realize it but the key is to not be afraid to open up. Especially us dudes have a tendency to keep it in. You’re not alone."

Johnson went on to become a WWE champion and is one of the highest-paid actors working today. He earned $65 million in 2017. "Jumanji: Welcome to the Jungle," which he starred in, was a surprise box-office hit, raking in nearly $1 billion worldwide.

Johnson will next star in "Rampage" — in theaters April 13.

SEE ALSO: New MoviePass data reveals the 27 movies that sold the most tickets to its subscribers since August

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