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Usher Honors Son Cinco in Celebration Leading Up to High School Graduation

Usher Raymond V, affectionately known as Cinco, marked a significant milestone as he completed his last day of high school this past Friday.

To celebrate this achievement, Cinco’s parents, the renowned singer Usher and Tameka Foster, hosted a pre-graduation party attended by close family and friends.

Usher took to Instagram Stories to share moments from this joyous occasion.

One snapshot captured the proud father standing beside Cinco, who was dressed in his graduation cap and gown. Another lively picture showed Cinco and his friends donning oversized sombreros, adding a festive touch to the celebration.

Additionally, Usher was photographed signing a graduation display that proudly featured Cinco’s name, alongside the words “Class of 2026” and Galloway High School.

In less than two weeks, Cinco will receive his diploma before starting at Howard University this fall.

He is the oldest of Usher’s children. The singer also shares son Naviyd Ely Raymond with Foster and is father to daughter Sovereign Bo and son Sire Castrello with wife Jenn Goicoechea.

During a 2024 interview with Essence, Usher spoke about how he makes time for each child individually.

“Sovereign has her time, Sire has his time, Naviyd has his time. And Usher—” he said before correcting himself. “Cinco! He doesn’t like to be called Usher. Sometimes he wants his own identity. So Cinco, he has his own time. And they all like different things.”

Usher later spoke about why his son prefers to go by Cinco during an interview with LEVEL Man.

“I gave my son that name because I wanted to have a namesake. I didn’t think about the pressures that would come with that for him, which is part of the reason why he named himself Cinco. He goes by Cinco because he doesn’t want to carry the Usher name around all the time,” he said.

“It’s like, I’m not my dad. I am who I am. I am not the legacy you think,” he continued. “I am defining my life and myself in this moment. I respect that. You don’t think about that when you are just trying to just be a father. Just trying to do what you think is right. I wanted to be all the things I wanted my dad to be for me, for my son. I didn’t want him to ever feel how I felt as a kid.”

 

 

 

 

 

Schiller Park Resident Jose Melesio Tragically Killed in Los Angeles Hit-and-Run; Authorities Announce $50K Reward for Information

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In a bid to solve a tragic hit-and-run incident, the Los Angeles Police Department has announced a $50,000 reward for information that could lead to the arrest and conviction of the driver responsible for a fatal crash. The incident claimed the life of a 65-year-old man from the Chicago area.

The victim, a resident of Schiller Park, is fondly remembered by his family as a spirited individual who could engage in conversation with just about anyone.

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On Thursday, detectives revealed the reward as they persist in their efforts to identify the driver who fatally struck Jose “Joey” Melesio on April 27.

Melesio was in Los Angeles visiting family and had plans to attend a Dodgers-Cubs baseball series that weekend, according to his relatives.

“He was sending us photos and selfies, showing us his view from about six or seven rows behind the Cubs dugout at Dodger Stadium,” shared Alejandro Hernandez, Melesio’s nephew.

Family members described Melesio as a devoted relative and urged the driver to come forward.

“Just the kind of back and forth with them at the game,” the victim’s brother Bruno Melesio said. “I can just imagine him at the game, back-and-forth with family and just people in the crowd probably.”

Police said Melesio was walking when he was struck by a vehicle traveling north at a high rate of speed. Investigators said the driver did not stop to render aid, making the case a felony hit-and-run.

SEE ALSO: 1-year-old boy, uncle killed in hit-and-run crash in Los Angeles; police say suspect in custody

Authorities described the suspect vehicle as a small, four-door sedan, possibly white, gray or silver.

“It looks like it could be white, gray, light gray, silver in color, but not too much of that,” LAPD Detective Ryan Moreno said. “We haven’t gotten yet, on video, a shot of the driver yet; so we don’t know nothing yet about the suspect.”

Police are also asking auto body shops to contact investigators if anyone recently brought in a small four-door sedan with front-end damage.

The family has started a GoFundMe to help cover funeral expenses and bring Melesio’s body back to Chicago.

ABC7 Los Angeles contributed to this report.

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Renowned Surgeon Under Fire: Fatal Error in Organ Removal Sparks Controversy

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The surgeon accused of causing a fatal error by removing the wrong organ during surgery claims that emotional distress led to the mistake. Dr. Thomas Shaknovsky is now facing a manslaughter charge in connection with the death of Bill Bryan, a 70-year-old Alabama resident, in August 2024.

Bill Bryan, along with his wife Beverly, was vacationing along Florida’s picturesque Emerald Coast when he began experiencing abdominal pain. Medical examinations revealed the issue was with his spleen, necessitating surgical intervention.

In the wake of the tragedy, Beverly Bryan has initiated legal action against Shaknovsky. During a deposition in November, Shaknovsky provided his perspective on the incident, explaining the sequence of events that led to the surgical error.

As per a transcript acquired by NBC News, Shaknovsky recounted that Bryan began to experience significant bleeding, which ultimately caused his heart to cease functioning. This grave complication resulted in the devastating outcome of the surgery.

According to a transcript obtained by NBC News, he said that Bryan started to bleed heavily which caused his heart to stop. 

As the team around him did chest compressions, Shaknovsky said he tried to find the source of the bleeding and it was during this that he removed his liver. 

The transcript said that he told a nurse to label the organ he had taken out as a spleen. 

Of making the fatal mistake, he said: ‘I can’t explain to you what it’s like for a surgeon to lose a patient on a table and how demoralizing it is and how devastating it is. 

‘And I couldn’t tell the difference because I was so upset. It’s a devastating thing, which I will have to live with the rest of my life.’

Dr. Thomas Shaknovsky is facing a manslaughter charge relating to the August 2024 death of Bill Bryan

Dr. Thomas Shaknovsky is facing a manslaughter charge relating to the August 2024 death of Bill Bryan

Bill Bryan, center, and his wife Beverly had been vacationing along the Emerald Coast in Florida when he got a pain in his abdomen which was traced to his spleen

Bill Bryan, center, and his wife Beverly had been vacationing along the Emerald Coast in Florida when he got a pain in his abdomen which was traced to his spleen

Bryan was talked into a surgery to remove his spleen after the doctor allegedly wouldn’t allow Bryan to visit his own doctor back home. 

Shaknovsky’s license was suspended on an emergency basis by the Florida Department of Health, which put together a report about the incident that was filed with the court. 

Shaknovsky went forward with the surgery despite there only being skeletal crew because it was late in the day, according to the report.

Operating room staff allegedly ‘had concerns’ that Shaknovsky didn’t have the skill to perform a spleen removal, which was described as a ‘complicated’ procedure.

While Bryan was on the operating table, according to the report, Shaknovsky discovered a splenic artery aneurysm. 

According to him, the aneurysm ruptured, which resulted in the severe hemorrhaging that would eventually cause his death.

At first, Shaknovsky told investigators that he was able to control the aneurysm. 

In a subsequent interview, however, he admitted that ‘he had never been able to control the aneurysm, but instead decided to complete the splenectomy in a last-ditch effort to control the bleeding after [Bryan] had already been in cardiac arrest for 15 minutes.’

The 70-year-old (pictured with his wife Beverly) was talked into a surgery to remove his spleen after the doctor allegedly wouldn't allow Bryan to visit his own doctor back home

The 70-year-old (pictured with his wife Beverly) was talked into a surgery to remove his spleen after the doctor allegedly wouldn’t allow Bryan to visit his own doctor back home

After Bryan's death, Shaknovsky was barred from practicing medicine in both Alabama and Florida

After Bryan’s death, Shaknovsky was barred from practicing medicine in both Alabama and Florida 

When a medical examiner later performed an autopsy on Bryan, no evidence was found to suggest there had ever been an aneurysm.

The medical examiner found that Bryan died because, throughout the course of the operation, Shaknovsky dissected his inferior vena cava, the largest vein in the body. 

This error is what caused the massive bleeding that led to his death, not a ruptured aneurysm Shaknovsky failed to control, according to the report.

Additionally, the autopsy revealed that Bryan’s spleen and its attachments were ‘untouched’ and ‘in the normal position.’

After Bryan’s death, Shaknovsky was barred from practicing medicine in both Alabama and Florida. 

Pussycat Dolls Cancel 2026 Tour Amidst Wave of Artist Withdrawals

Kimberly Wyatt, Nicole Scherzinger and Ashley Roberts of The Pussycat Dolls hold hands and walk down the street. They all wear white.

Music

In recent news, a surge of artists are calling off their 2026 tour dates. Here’s a closer look at the reasons behind these cancellations.

The Pussycat Dolls recently revealed that their anticipated 2026 tour will no longer proceed as planned. The group cited underwhelming ticket sales as the primary reason for pulling the plug on their North American dates, a decision that has been met with understanding and appreciation from fans for their transparency. This trend of tour cancellations is becoming more common, though few artists openly acknowledge low ticket sales as the cause.

The Pussycat Dolls recently canceled their tour

Facing disappointing ticket sales in North America, the Pussycat Dolls have decided to cancel all but one of their scheduled performances in the region.

In a heartfelt social media announcement, they addressed their fans: “Dolls: We want to share an important update with you. When we announced the PCD Forever Tour, our goal was to perform for fans worldwide. After taking a candid look at our North American tour, we’ve made the tough and emotional choice to cancel all but one of the North America dates.”

They will still perform at Outloud Music Festival at WeHo Pride, and their European tour dates will go on as planned.

“We are putting everything into making this show a true celebration of the music and the memories, for the fans who have been with us from the beginning and those discovering us for the first time,” they wrote. “We’re working hard to create the kind of show we’ve always dreamed of bringing to you. We cannot wait to bring this reunion to Europe and make these nights unforgettable.”

The Pussycat Dolls are far from the only artists to cancel a 2026 tour

The Pussycat Dolls joined a slew of artists who have canceled their upcoming tours. In late 2025, The Rolling Stones canceled their 2026 tour dates because guitarist Keith Richards couldn’t commit to the rigors of a tour.

Other artists who have canceled the entirety of their U.S. tours include Megan Trainor, Dolly Parton, and Zayn. Trainor said she wanted to spend more time with her family, and Zayn cited an illness. After postponing her Las Vegas residency, Parton canceled the dates because of health concerns. 

Post Malone and Jelly Roll canceled the first several shows of their joint tour so that Post Malone could finish an album. Demi Lovato also canceled a series of shows, saying that she overextended herself and needed to protect her health.

Neil Young also canceled his European shows, though he did not give a reason. 

While, with the exception of Young, these artists have listed reasons for their tour cancellations, people have begun to refer to the phenomenon as “blue dot fever.” This refers to the blue dots representing available seats on ticket-sale websites. 

Paralyzed Subway Survivor Faces Attacker in Court, Decries ‘Evil’ Acts – A Powerful Tale of Justice

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A woman who was left paralyzed after being pushed into a moving subway train in New York City faced her assailant in court on Wednesday, recounting her years of suffering, trauma, and loss.

Emine Yilmaz Ozsoy shared with the court that since the attack in 2023, she hasn’t experienced “a single moment” of peace, declaring, “I am in this condition because of his evil action,” as reported by Fox 5 New York.

“There are no words that can fully describe the pain and struggle that I have endured over the past three years,” she stated, mentioning the numerous surgeries and “countless” therapy sessions she has undergone.

Ozsoy explained that her career has come to a halt, and she now grapples with daily challenges, depending on others for her basic needs while battling ongoing anxiety and financial difficulties.

Kamal Semrade is escorted by police in court after being convicted in NYC subway shoving attack

Kamal Semrade is seen being escorted by officers after the court session in Manhattan. (Fox 5 New York)

A judge sentenced Kamal Semrade, 42, to 20 years in state prison after a Manhattan jury convicted him of attempted murder and first-degree assault.

Judge Althea Drysdale imposed the sentence prosecutors had requested, calling the attack “profoundly disturbing,” according to the outlet.

“The sheer randomness of this incident is profoundly disturbing,” Drysdale said, adding she had seen no remorse from the defendant, Fox 5 reported.

Kamal Semrade sits in court during sentencing for NYC subway attack that left woman paralyzed

Kamal Semrade appears in court during sentencing in Manhattan. (Fox 5 New York)

Fox 5 reported that Semrade did not speak during the hearing and showed no emotion.

Prosecutors said the attack was unprovoked.

On May 21, 2023, Semrade followed Ozsoy after the two rode the same train from Queens during the early morning commute. At the Lexington Avenue–63rd Street station, he approached her from behind and shoved her by the head and neck into a departing subway car.

Emine Yilmaz Ozsoy delivers a victim impact statement in court during NYC subway attack sentencing

Emine Yilmaz Ozsoy speaks in court during the sentencing of the man convicted of a 2023 subway attack. (Fox 5 New York)

Her head struck the train before she was thrown back onto the platform, fracturing her spine. Following emergency surgery, she remains paralyzed from the shoulders down.

According to the Manhattan District Attorney’s Office, Semrade fled the station immediately after the attack, leaving Ozsoy critically injured on the platform.

He later returned to a Queens shelter where he was living and placed the clothes he wore during the assault out for laundry service. Shelter employees identified him through an NYPD CrimeStoppers alert, leading to his arrest two days later.

Manhattan District Attorney Alvin Bragg said the attack “uprooted her life,” leaving her with “catastrophic, permanent injuries, including paralysis.”

Emine Yilmaz Ozsoy smiling outdoors before NYC subway attack that left her paralyzed

Emine Yilmaz Ozsoy before the 2023 subway attack that changed her life. (GoFundMe)

“After the attack, Semrade callously fled, leaving the victim helpless on the platform,” Bragg said. “While nothing can undo the profound harm caused, I hope this sentence brings a measure of justice.”

Semrade, who prosecutors said had been working as a delivery driver and had no prior criminal record, did not speak during the sentencing, Fox 5 reported.

In the years since the attack, Ozsoy has documented her recovery, writing on a fundraising page that “my life changed in an instant” when she suffered a severe spinal cord injury.

“When I woke up in the ICU after surgery, everything about my life felt uncertain,” she wrote.

After years of rehabilitation and multiple operations, Ozsoy said she has regained some independence, including the ability to use a computer and return to her art, though her recovery remains ongoing.

“Each of these steps represents many hours of therapy, patience, and hard work,” she wrote.

Johnny Manziel Takes on Bob Menery in Epic UFC Apex Boxing Showdown

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Johnny Manziel, the former quarterback for the Cleveland Browns, is stepping into an unexpected arena: the boxing ring.

Manziel is scheduled to face off against social media personality Bob Menery in a match that promises to be a digital spectacle. The bout is slated for May 23 and will be accessible on a variety of platforms, including YouTube, X, Twitch, Kick, and TikTok, as announced by Brand Risk Promotions on Wednesday.

The event will be hosted at the UFC Apex in Las Vegas and will feature UFC CEO Dana White as the host. White has already made headlines with his bold prediction that Menery might not even make it to the event, wagering $10,000 on the social media star’s potential no-show.


Former football player Johnny Manziel in the crowd for the boxing match.
Former football player Johnny Manziel in the crowd for the Jake Paul and Nate Diaz boxing match at American Airlines Center. USA TODAY Sports via Reuters Con

“Menery reached out to me asking who I would bet on. I told him, ‘I’m betting you won’t even show up—that’s my bet,’” White revealed on Instagram in April. “Menery never follows through on anything he claims he will do,” White continued. “…I can’t believe 49 percent of people actually think Bob Menery will turn up.”

At 38 years old, Menery has gained popularity for his comedic voiceovers on social media. He’s also known for his past role as a podcast host alongside the Nelk Boys, a group that has frequently collaborated with White over the years.

The fight marks a new endeavor for Manziel, who quickly rose to fame while winning the 2012 Heisman Trophy at Texas A&M before being drafted by the Browns in 2014.

Manziel spent just two seasons in the NFL before flaming out due to scandals and partying habits; he later had a stint in the Canadian Football League in 2018.

During a 2023 documentary on Netflix, Manziel opened up about his mental health battles and revealed he watched “zero” film while in the NFL.


UFC President Dana White smiles while speaking into a microphone at a press conference.
UFC President and CEO Dana White is seen on stage during the UFC 328 press conference at Prudential Center on May 07, 2026 in Newark, New Jersey. Zuffa LLC

Manziel recently made headlines for serving as a mentor to fiery QB and 2026 Heisman finalist Diego Pavia, giving him advice ahead of this year’s draft.

“He’s giving me what to look out for, what it’s like, how to stay in the process,” Pavia said of Manziel at the NFL Scouting Combine in February. “And, you know, he’s given me some good advice, for sure. And he always reaches out, too, checks up on me, makes sure I’m good, and he just, like, he’s just a friend to me, you know?

“And so he’s giving me some mentorship. He’s been around me, he’s been around my family. He’s just a great person for those that really don’t know him.”

Pavia, 24, ultimately went undrafted, but wound up singing a deal with the Raves following the draft, and accepted an invitation to Baltimore’s rookie minicamp.

Revitalize Your Strength: 8 Essential Bodyweight Exercises for Over-50 Fitness Enthusiasts

Skip the gym: Discover 8 bodyweight exercises that boost strength for those over 50.

Bodyweight exercises have a knack for challenging individuals in unexpected ways. Performing a flawless push-up, a precise lunge, or maintaining a stable side plank reveals a lot about your true strength. These exercises require your body to push, stabilize, balance, and maneuver without the aid of machines or benches. As a result, they offer a significant workout using just your own body weight.

For those over 50, it’s crucial that strength training translates to everyday life. You need strong legs for climbing stairs, stable hips for balance, powerful arms for pushing and pulling, and a robust core to support all your movements. Bodyweight exercises effectively develop these capabilities, as they engage muscles in a coordinated manner, rather than isolating them during individual reps.

As a coach, I often observe that people believe the gym is essential for building strength. However, they soon realize that targeted bodyweight exercises can reveal and address overlooked weaknesses. Techniques like slow reverse lunges, plank shoulder taps, or controlled squats can activate muscles that have been underutilized. Once these areas are strengthened, everyday movements become easier and more powerful.

I see this a lot in coaching. People often assume the gym has to be the main driver, then they realize a few focused bodyweight moves expose weak spots they’ve been missing. A slow reverse lunge, a plank shoulder tap, or a properly controlled squat can light up muscles that haven’t been pulling their weight. Once those pieces improve, daily movement starts to feel smoother and stronger.

The most crucial aspect is how easily you can fit these movements into your week. You can use them as a short morning routine, a midday exercise snack, or a quick finisher after a walk. The eight moves below cover upper-body strength, lower-body strength, core control, hip stability, and balance, giving you a simple way to build strength without making every session a trip to the gym.

Incline Push-Ups

Incline push-ups train your chest, shoulders, and triceps while your core works to keep your body in a strong plank position. The elevated angle makes the press more approachable than a floor push-up, but your upper body still has to create tension and control each rep. Your midsection stays involved the whole time to keep your hips from sagging or your lower back from arching. That combination builds pressing strength, core control, and better upper-body stability for everyday tasks like pushing yourself up from a chair or bracing with your hands.

Muscles Trained: Chest, shoulders, triceps, core

How to Do It:

  1. Place your hands on a bench, counter, or sturdy elevated surface.
  2. Step your feet back until your body forms a straight line.
  3. Brace your core and keep your hips level.
  4. Lower your chest toward the surface by bending your elbows.
  5. Press through your hands to return to the starting position.

Recommended Sets and Reps: Perform 3 sets of 8 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Counter push-ups, lower incline push-ups, slow tempo push-ups

Form Tip: Keep your elbows angled slightly back and avoid letting your hips sag.

Reverse Lunges

Reverse lunges train your glutes, quads, and hamstrings while your core helps you stay upright as you step back. The backward step gives you more control than a forward lunge and usually feels smoother on the knees. Your stance leg has to handle the work while your hips and midsection keep your balance steady. The movement carries over well to stairs, walking, and any moment where you need to shift weight and recover your position.

Muscles Trained: Glutes, quadriceps, hamstrings, core

How to Do It:

  1. Stand tall with your feet hip-width apart.
  2. Step one foot back into a lunge position.
  3. Lower your back knee toward the floor with control.
  4. Push through your front foot to return to standing.
  5. Alternate sides or complete all reps on one leg before switching.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Assisted reverse lunges, shorter step lunges, slow tempo reverse lunges

Form Tip: Keep your torso tall and your weight centered over your front foot.

Bodyweight Renegade Rows

Bodyweight renegade rows challenge your upper back, shoulders, and core from a plank position. As one elbow pulls back, your midsection has to brace to keep your hips from rotating. Your glutes and shoulders also help lock you in place, turning the movement into a full-body stability drill. The payoff shows up during carrying, reaching, and any movement in which one side of your body works while the other side stays steady.

Muscles Trained: Upper back, shoulders, core, glutes

How to Do It:

  1. Start in a high plank position with your hands under your shoulders.
  2. Set your feet slightly wider than hip-width for balance.
  3. Brace your core and squeeze your glutes.
  4. Pull one elbow toward your ribs without twisting your hips.
  5. Place your hand back down and repeat on the other side.

Recommended Sets and Reps: Perform 3 sets of 6 to 8 reps per side. Rest for 45 seconds between each set.

Best Variations: Incline bodyweight rows, slower tempo reps, plank shoulder retractions

Form Tip: Keep your hips square to the floor as your arm moves.

Glute Bridge

Glute bridges train your backside and help your hips get back in the game, especially if you spend a lot of time sitting. Your glutes drive the lift, while your core keeps your ribs and pelvis stacked instead of letting your lower back take over. A strong pause at the top helps you feel the muscles doing the work. Better glute strength supports walking, stair climbing, standing up, and keeping extra stress off your lower back.

Muscles Trained: Glutes, hamstrings, core

How to Do It:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place your arms at your sides.
  3. Press through your heels and lift your hips.
  4. Squeeze your glutes at the top of the movement.
  5. Lower your hips back to the floor with control.

Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps. Rest for 45 seconds between each set.

Best Variations: Paused glute bridges, single-leg glute bridges, feet-elevated glute bridges

Form Tip: Drive through your heels and avoid arching your lower back.

Plank with Shoulder Taps

Plank shoulder taps train your core, shoulders, and upper-body stability simultaneously. Every tap asks your midsection to brace harder so your hips don’t rock side to side. Your shoulders support your bodyweight while your core keeps your position steady. Slow taps build control through your trunk, which helps with balance, posture, and staying steady when your body has to move one side at a time.

Muscles Trained: Core, shoulders, chest, triceps

How to Do It:

  1. Start in a high plank position with your hands under your shoulders.
  2. Set your feet slightly wider than hip-width.
  3. Brace your core and keep your hips level.
  4. Tap one hand to the opposite shoulder.
  5. Place your hand back down, alternating sides.

Recommended Sets and Reps: Perform 3 sets of 8 to 12 taps per side. Rest for 45 seconds between each set.

Best Variations: Incline shoulder taps, slower tempo taps, wider stance taps

Form Tip: Keep your hips as still as possible while your hands move.

Side Plank Holds

Side plank holds train the muscles along your waist while your shoulder and hips work to keep your body stacked. Your obliques help control side-to-side movement, which matters for walking, turning, carrying bags, and staying balanced when your weight shifts. Holding the position also builds shoulder stability and hip strength. The exercise fills a gap many basic ab routines miss because your core has to resist dropping, twisting, and collapsing.

Muscles Trained: Obliques, core, shoulders, glutes

How to Do It:

  1. Lie on your side with your forearm under your shoulder.
  2. Stack your feet or stagger them for more support.
  3. Lift your hips until your body forms a straight line.
  4. Brace your core and keep your chest facing forward.
  5. Hold the position without letting your hips drop.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 seconds per side. Rest for 30 seconds between each set.

Best Variations: Bent-knee side plank, staggered-feet side plank, side plank with top-leg raise

Form Tip: Press your forearm into the floor and keep your hips lifted.

Lateral Lunges

Lateral lunges train your legs and hips through side-to-side movement, which many routines skip. Your glutes, inner thighs, and quads handle the step while your core keeps your torso steady. Side-to-side strength matters after 50 because daily movement rarely happens in a perfectly straight line. Better control in this pattern helps with quick adjustments, uneven ground, and stepping around obstacles.

Muscles Trained: Glutes, quadriceps, inner thighs, core

How to Do It:

  1. Stand tall with your feet together.
  2. Step one foot out to the side.
  3. Bend your stepping knee and push your hips back.
  4. Keep your opposite leg straight and your chest lifted.
  5. Push through your stepping foot to return to standing.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Rest for 45 seconds between each set.

Best Variations: Short-range lateral lunges, assisted lateral lunges, alternating lateral lunges

Form Tip: Sit back into your hip and keep your knee tracking over your toes.

Bodyweight Squats

Bodyweight squats train your quads, glutes, hamstrings, and hips while your core keeps your torso upright. The movement mirrors sitting down, standing up, climbing, and getting out of lower positions. Slower reps make your legs work harder without adding weight, especially when you control the bottom position. A clean squat builds a strong base for daily movement and gives your lower body a reliable strength foundation.

Muscles Trained: Quadriceps, glutes, hamstrings, core

How to Do It:

  1. Stand with your feet about shoulder-width apart.
  2. Brace your core and keep your chest lifted.
  3. Push your hips back and bend your knees.
  4. Lower until you reach a comfortable depth.
  5. Drive through your feet to stand tall.

Recommended Sets and Reps: Perform 3 sets of 10 to 15 reps. Rest for 45 seconds between each set.

Best Variations: Box squats, tempo squats, pause squats

Form Tip: Keep your knees tracking in line with your toes.

How to Make Bodyweight Training Pay Off

Group of women doing shoulder taps during a high-intensity interval training at the gym. Three fit caucasian women working out with a cardio routine indoors
Shutterstock

Bodyweight exercises work best when you treat them like real strength work. Rushing through a few reps won’t give your muscles much reason to change, but controlled movement, steady tension, and consistent practice will. The goal is to make each rep count and to keep returning to the movements often enough for your body to respond.

  • Use slower reps: Take your time on the way down and avoid bouncing out of the bottom position. More control gives your muscles more time under tension and makes lighter movements feel more demanding.
  • Add pauses where the exercise feels hardest: Hold the bottom of a squat, the top of a glute bridge, or the plank position during shoulder taps. Those pauses build strength where people usually rush.
  • Spread the work across the week: Bodyweight training fits well into short sessions. A few sets in the morning or a quick exercise snack later in the day can keep your muscles active without needing a full workout.
  • Progress the exercise before adding more reps: Lower the incline on push-ups, slow down your lunges, or hold side planks longer. Small changes keep the routine challenging without turning it into a marathon.
  • Keep your core engaged during every move: it should support your position in push-ups, lunges, planks, and squats. Brace before you move and keep your posture clean through the full rep.

Stay consistent, move with intent, and keep the exercises in your weekly rotation. You’ll feel the difference in your strength, balance, and confidence in handling daily movement.

References

  1. Archila, Linda R et al. “Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach.” International journal of exercise science vol. 14,3 93-100. 1 Apr. 2021, doi:10.70252/WEQD2681
  2. Chen, Jiping et al. “The effectiveness of exercise snacks as a time-efficient treatment for improving cardiometabolic health in adults: a systematic review and meta-analysis.” Frontiers in cardiovascular medicine vol. 12 1643153. 13 Aug. 2025, doi:10.3389/fcvm.2025.1643153

Watch Kash Patel’s Girlfriend Deliver a Stirring Rendition of the National Anthem

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Kash Patel, the FBI director, was in attendance Thursday night as his girlfriend delivered a powerful performance of the Star-Spangled Banner, captivating an audience filled with his allies from the Trump administration.

Alexis Wilkins, an aspiring country music artist, was the featured performer at the 2026 Independent Women’s Forum gala in Washington, where she kicked off the evening’s festivities with her rendition of the national anthem.

Under the elegant ambiance of chandeliers and with vivid images of American flags waving on screens behind her, the 27-year-old singer set the tone for the opulent dinner event.

The Independent Women’s Forum, a conservative nonprofit organization, centers its efforts on addressing economic policy concerns.

This year, the gala paid tribute to Susie Wiles, who served as Chief of Staff under Donald Trump’s administration.

President Trump sent in a taped message paying tribute to Wiles as she was given the Barbara K. Olson Woman of Valor award. 

Trump called Wiles ‘amazing’ and said he was ‘tremendously grateful for her friendship, loyalty and support every single day.’   

Alexis Wilkins belted out a stirring rendition of the Star-Spangled Banner Thursday night for her FBI Director boyfriend Kash Patel and several of his Trump administration allies

Alexis Wilkins belted out a stirring rendition of the Star-Spangled Banner Thursday night for her FBI Director boyfriend Kash Patel and several of his Trump administration allies

Patel, 45, watched on as his girlfriend of over three years dutifully sang the national anthem

Patel, 45, watched on as his girlfriend of over three years dutifully sang the national anthem

Tickets and sponsorships for the event, which promoted Wilkins as the entertainment for the evening, ran anywhere from $500 to $500,000.

Patel, 45, watched on as his girlfriend of over three years dutifully sang the national anthem. 

The gala was one of Boston-born Wilkins’ first appearances in the spotlight since the White House Correspondents’ Dinner, which was derailed by an attempted shooting. 

Last week, Wilkins opened up to The Daily Mail about the moment Patel forced her to hide under a table at the star-studded WHCD.

In a candid account of the evening that descended into chaos following a perceived active shooter situation, Wilkins described the ‘surreal’ experience of huddling on the floor while security details scrambled to secure the Washington Hilton ballroom.

‘He kept telling me to get down,’ she recalled of Patel. ‘He was in his chair, covering me, had me on the ground. He was firmly keeping me under the table. I wasn’t looking at anything, just looking down.’

As the alarm was raised at 8:35 pm, Wilkins says Patel immediately pivoted from dinner guest to protector.

While huddled on the floor, Wilkins’ first thought was of her family watching the broadcast at home. ‘I need to text my mom so she doesn’t have a panic attack was my first thought,’ she said.

Her four-word text message was direct and chilling: ‘Shots fired, we’re okay.’

Wilkins said her mom responded saying she felt sick – later telling her daughter on the phone that it was the ‘longest minute of her life.’ 

The Independent Women's Forum is a conservative, non-profit organization focused on economic policy issues of concern to women. This year's event was honoring Donald Trump's 'ice queen' Chief of Staff Susie Wiles

The Independent Women’s Forum is a conservative, non-profit organization focused on economic policy issues of concern to women. This year’s event was honoring Donald Trump’s ‘ice queen’ Chief of Staff Susie Wiles

President Trump sent in a taped message paying tribute to Wiles as she was given the Barbara K. Olson Woman of Valor award

President Trump sent in a taped message paying tribute to Wiles as she was given the Barbara K. Olson Woman of Valor award

Patel and Wilkins then checked on Daily Mail reporters and other guests at the table they were seated with for the short-lived evening. 

Once the room was partially cleared, Wilkins says she saw Patel transition instantly into ‘complete work mode.’

‘I can see him flip into, you know, complete work mode, and he is already on his work iPhone, getting things organized,’ she said. ‘He was getting me safe and then getting straight to work.’

When asked about speculation that Patel was using his personal phone to field calls, Wilkins explained that both his work and personal phones are iPhones: ‘I can guarantee that all of his calls were work-related that evening. That speculation was made by an angry ex-FBI agent who apparently thought that the bureau still only used Androids.’

However, the trauma of the security scare was quickly followed by what Wilkins describes as a ‘sick’ attempt by the New York Times to misrepresent her behavior during the crisis.

The newspaper published – and later edited an account claiming Wilkins was seen in a distraught state, holding hands with a man who was not Patel in a private holding room.

‘I was only ever holding Kash’s hand; anything to suggest otherwise is false. It is sick for the New York Times to have used this time after a perceived active shooting as a political tool. They will stop at nothing to push a narrative out that’s damaging to people they’ve determined they dislike,’ she told the Daily Mail.

Wilkins now wants to set the record straight, calling the reporting ‘salacious’ and a ‘weird refusal to fully admit they were wrong.’

Wilkins, 27, was performing to open up the 2026 Independent Women's Forum gala in Washington

Wilkins, 27, was performing to open up the 2026 Independent Women’s Forum gala in Washington

The gala was one of Boston-born Wilkins' first appearances in the spotlight since she was in the room with Patel during the attempted shooting at the White House Correspondents' Dinner

The gala was one of Boston-born Wilkins’ first appearances in the spotlight since she was in the room with Patel during the attempted shooting at the White House Correspondents’ Dinner

‘The thing that’s really interesting about all of this is that never happened at all,’ Wilkins said firmly. ‘I was never in a different holding room outside of the holding room that I was in with Kash. I was sitting there with the acting attorney general and his wife, Kristine, and never held anyone’s hand.’

She continued: ‘To make it about something salacious was really… talk about trauma. I thought to myself, “Are you kidding?” You don’t even have time to process it, because something’s coming out about you holding hands with someone.’

Wilkins challenged the accuracy of the story, noting that the door was locked to their holding room.

‘You say someone’s holding someone’s hand in another room, you know exactly what you’re implying. They have the wherewithal to know that,’ she told the Daily Mail. 

A spokesperson for The New York Times stood by their reporting. 

‘A Times journalist on the scene of the Correspondents’ Dinner accurately reported during the breaking news events of the evening, including Ms. Wilkins’ sheltering in a room while holding a security officer’s hand. This reporting was published in a live blog Saturday night, and while updated for additional context to readers, was never deleted,’ they stated.

The Times adjusted their copy to include that the man whose hand she was holding was a member of the Secret Service. 

The incident has highlighted what Wilkins calls the ‘very real security threats’ facing those in the administration and those closest to them. 

‘A guy was arrested in Boston, and he directly cited a New York Times article that he read about me for the reason that he decided to send me a threat,’ Wilkins said.

The article Wilkins is referring to was a piece done by the Times with the headline: ‘Kash Patel’s girlfriend seeks fame and fortune‘ – detailing her private life and relationship with the Director. 

Alden Welch Ruml, 26, of Cambridge, Massachusetts, was arrested in March for reportedly sending her a threatening email, saying he would be ‘happy’ when her face was ‘canoed by an assault rifle’ and also warned, ‘watch your back.’

She says there have been dozens of other threats. 

Wilkins had been provided a full-time security detail made up of FBI SWAT team members once the threats started to escalate. She says the threat levels were determined from security team assessments.

She also separately noted that the White House Correspondents Dinner proves there are credible dangers in an era of rampant political violence.  

‘It’s not something that you invite into your life, to have to worry about your safety, especially when I don’t have a job in the administration… I’m just trying to support my significant other and live my life.’

Despite the ‘conspiratorial’ noise on social media, Wilkins says she is focused on processing the event with those who were actually there.

Reflecting on the redo President Trump is planning for the glamorous gala that turned into a crime scene, Wilkins made a joke to lighten the mood.

‘I hope that George Santos doesn’t roast me… I need to be allowed to wear the same dress again,’ she laughed, referring to the expelled former congressman who was doling out fashion ratings in the dinner’s aftermath. 

Individual Formally Charged for Allegedly Posting Disturbing Death Threats Against Kristi Noem and Pam Bondi on Social Media

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A man is now confronting multiple federal charges after prosecutors allege he issued chilling death threats against two notable former Trump administration figures. The targets of these threats were Kristi Noem, the former Secretary of Homeland Security, and Pam Bondi, who served as Attorney General.

According to federal court documents filed this Tuesday in the Northern District of Georgia, Gainesville Division, Elliott Owen Schroer allegedly took to the platform X around April 3 to unleash a series of violent messages. These posts reportedly detailed his intentions to physically harm, abduct, or kill the aforementioned officials.

Schroer, whose age remains undisclosed, hails from Georgia, as reported by Law & Crime.

The court documents further revealed, “The defendant, Elliott Owen Schroer, consciously disregarded a substantial risk that his communication would be viewed as threatening violence.”

Kristi Noem speaks

Amidst these unsettling allegations, images of former Homeland Security Secretary Kristi Noem speaking at a conference have surfaced, capturing a moment that contrasts starkly with the gravity of the current situation. (AP Photo/Phelan M. Ebenhack, File)

Officials alleged that Schroer directed a barrage of disturbing threats to Noem, saying “I will stab your eyes out with a dull knife.”

“I will blow your esophagus out the back of your neck with a 12-gauge slug,” he added, prosecutors alleged. 

“We will put your head on a stake.”

Authorities emphasized that the listed threats were “not limited to” those posts referenced in the indictment.

U.S. Attorney General Pam Bondi

Then-U.S. Attorney General Pam Bondi speaks during a news conference on July 15, 2025, in Arlington, Va. (Alex Wong/Getty Images)

Separately, Schroer also allegedly posted a threatening message directed at Bondi, prosecutors said.

“Were going to kill you Pam,” the post allegedly read. 

Prosecutors said Schroer’s posts were intended to retaliate against Noem and Bondi over the performance of their official duties while serving in office. 

Justice Department seal

A view of a Department of Justice logo on April 18, 2019, in Washington, D.C. (BRENDAN SMIALOWSKI/AFP via Getty Images)

The four-count indictment against Schroer includes two counts of interstate communication of threats and two counts of making threats against former government officials.

U.S. Attorney Theodore S. Hertzberg and Assistant Attorney Jennifer Keen are the prosecuting attorneys representing the federal government in this case.

Christina Ricci Subtly Critiques Katy Perry’s Met Gala Outfit

Christina Ricci recently seemed to subtly criticize Katy Perry for her outfit choice at the Met Gala.

Perry, now 41, turned heads with a space-inspired face covering at the Metropolitan Museum of Art’s renowned Costume Institute event on Monday, May 4.

On the same day, Variety published a series of photos capturing Perry alongside Heated Rivalry actor Connor Storrie at this prestigious gathering.

The publication humorously captioned the images, “#ConnorStorrie poses with #KatyPerry at the #MetGala, playfully concealing his face to complement her look.”

Katy Perry

Katy Perry embraced a cosmic aesthetic with a full-face futuristic mask at the 2026 Met Gala. At 41, she dazzled in a white gown during the Metropolitan Museum of Art’s annual Costume Institute fundraiser on Monday, May 4. Embracing the theme of “Costume Art,” Perry’s ensemble exuded a forward-thinking style with her mask […]

Taking to the comments section of the post, Ricci, 46, responded by writing, “Yikes.”

Us Weekly reached out to Ricci and Perry’s representatives for comment.

At the Met Gala, the “Fireworks” singer opted for a white Stella McCartney gown teamed with the mask that obscured her face as she gave her take on the event’s “Costume Art” theme.

Perry’s attendance at the Met Gala comes shortly after actress Ruby Rose alleged that she was “assaulted” by the singer almost 20 years ago. Perry vehemently denied the accusations.

GettyImages-2274529571Christina-Ricci-Seemingly-Slams-Katy-Perry-Over-Met-Gala-Look.jpg

Katy Perry and Connor Storrie.
(Photo by Matt Winkelmeyer/MG26/Getty Images for The Met Museum/Vogue)

 

“The allegations being circulated on social media by Ruby Rose about Katy Perry are not only categorically false, they are dangerous reckless lies,” Perry’s rep told Us Weekly in a statement last month. “Ms. Rose has a well-documented history of making serious public allegations on social media against various individuals, claims that have repeatedly been denied by those named.”

Rose, 40, claimed via a series of Threads posts on May 12 that Perry assaulted her during a night out in Melbourne.

“Katy Perry sexual [sic] assaulted me at spice market nightclub in Melbourne. Who gives a s*** what she thinks,” Rose wrote. “After it I threw up on her. I told the story publicly but changed it to be a ‘funny little drunk story’ because I didn’t know how else to handle it.”

What Happened Between Ruby Rose and Katy Perry Breaking Down the Alleged Sexual Assault Claims

Ruby Rose made headlines in April 2026 after accusing Katy Perry of sexual assault. In a series of Threads posts, Rose alleged that Perry “assaulted” her during a night out in Melbourne, Australia, 20 years ago when the Orange Is the New Black actress was in her early 20s. Rose claimed that she “threw up” […]

Rose also claimed that she kept quiet for years because Perry “later agreed to help me get my US visa. So I kept it a secret. But I DID tell yall she wasn’t a good person. Instead I got attacked by … Everyone.”

The Orange Is The New Black alum continued, “She saw me ‘resting’ on my best friend’s lap to avoid her and bent down, pulled her underwear to the side and rubbed her disgusting vagina on my face until my eyes snapped open and I projectile vomitted [sic] on her.”

Rose later revealed that she has since spoken to authorities about the alleged incident.

Victoria Police in Australia confirmed they are investigating Rose’s claims after a report was filed. Perry has not been charged with a crime.