To perform the gluteal squeezes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. For proper form, they were instructed to sit with their hips and knees at a right angle, knees shoulder-width apart, and the insides of their feet together.

The legacy of jQuery is quite impressive and a great example of how it influenced the standards are the querySelector and querySelectorAll methods which mimic jQuery’s $ function.

You can use document.querySelectorAll in the same way as document.querySelector. Any valid CSS selector will do and the only difference is querySelector will return a single element whereas querySelectorAll will return a static NodeList containing the found elements. If there are no elements found it will return an empty NodeList.

You don’t necessarily need to run querySelector(All) on document. You can run it on any HTMLElement to run a relative search:

Instructions: For each move, perform as many reps as possible in 20 seconds. Rest for 10 seconds, then continue to the next move. After you’ve completed all four moves, rest for 30 seconds, then repeat the circuit as many times as you’d like.

• Burpee and Tuck Jump
• High Knees
• Sprawl
• Jump Squat

Ace this move, own the weight room. Learn how to nail one incredible lift.

“Nine times out of 10, this is the ab routine I use, and I give to all of my clients,” she says. “It’s easy to modify to all athletic levels, and it’s, of course, a killer ab routine.”

• HIGH PLANK
• DEADBUG
• FULL ROLL-UP
• TABLETOP HEEL TAP
• HIP TIP CRUNCH
• BICYCLE CRUNCH
• QUADRUPED PLANK TAP