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For most, the weekend means a lighter schedule to do what you want when you want. With no meetings to run off to or deadlines to meet, you have more time to devote to your sweat sessions, so here are some ways to get more out of your weekend workouts. Go long: Without having to squeeze in your workout before, during, or after your nine-to-fiver, you have more time to devote to exercising, so use your weekend to do longer workouts. If you normally run or swim for 30 minutes, go for 45 or even 60. Or sign up for a two-hour hip-hop dance workshop. Fill in holes: With limited availability during the week, you might only have time to do cardio and that's it. So use your time on the weekend to devote to areas of your workout that you miss like strength training or stretching. Break away from routine: During the week, you stick to the workouts you're used to, ones that take the least amount of prep, and the ones you know are effective. That can get super boring though, so use

A powerful earthquake with a preliminary 6.4 magnitude rocked Southern California on Thursday morning, officials said, as they warned that strong aftershocks are expected. It was the strongest earthquake in Southern California since 1999, seismologist Dr. Lucy Jones said at a news conference. Aftershocks will likely exceed a magnitude 5, Jones said. "We will continue to have a lot of aftershocks," Jones said. "I think the chance of having a magnitude 5... it's probably greater than 50-50." The epicenter of the Fourth of July quake was near Searles Valley in the Mojave Desert, which is about 150 miles northeast of Los Angeles. Structure fires were reported in the nearby city of Ridgecrest, according to Kern County fire officials. In San Bernardino County no injuries were reported, but buildings and roads suffered damage, according to fire officials. The Los Angeles Police Department said it has not received any reports of damage or calls for service

Hong Kong's richest man Li Ka-Shing has pledged to pay the tuition fees for a class of Chinese university students through his charitable foundation. The Li Ka-Shing Foundation will fund Shantou University's 2019 incoming class for up to five years. Mr Li, aged 90, is worth $30.4bn (£24.2bn) according to Forbes. Last month billionaire Robert F Smith made a similar move, saying he would pay the loans of a US college class. The Li Ka-Shing Foundation will cover full tuition for four to five years for undergraduates, starting with the incoming class of 2019 at Shantou University, in the Guangdong province of China. The move will cost 100m Chinese yuan ($14.4m; £11.5m) a year. "The Foundation hopes this scheme can alleviate financial burdens for families and encourage the pursuit of personal interests and further learning to better prepare graduates for the challenges of an increasingly complex global economy," the foundation said in a statement. 'Super

The largest single donation to a UK university has been given to Oxford for a new institute that will study the ethics of artificial intelligence. Stephen Schwarzman, a US private equity billionaire who has advised Republican presidents including Donald Trump, has given the university £150m. The donation will fund a new faculty for the humanities. The UK government said it was a "globally significant" investment in Britain. Governments 'utterly unprepared' At a time when universities face uncertainty over research funding because of Brexit, this is a major financial coup for the University of Oxford. Mr Schwarzman, the chief executive of the private equity firm Blackstone, is one of America's best known billionaires. In the past, his lavish lifestyle as a Wall Street financier has attracted criticism, but more recently he has also become a major donor to education. Mr Schwarzman told the BBC he was giving the money to Oxford because artificial inte

The number of people fleeing war, persecution and conflict exceeded 70 million globally last year - the highest number in the UN refugee agency's almost 70 years of operations. The almost 70.8 million people forcibly displaced is 2.3 million more than the previous year, according to the agency's annual Global Trends report. The figure is also double the level recorded 20 years ago. The number averaged out to 37,000 new displacements every day. "What we are seeing in these figures is further confirmation of a longer-term rising trend in the number of people needing safety from war, conflict and persecution," said the UN High Commissioner for Refugees, Filippo Grandi. "While language around refugees and migrants is often divisive, we are also witnessing an outpouring of generosity and solidarity, especially by communities who are themselves hosting large numbers of refugees." The number also represents a sharp increase in the number of displaced p

Maurizio Sarri has left Chelsea to become manager of Serie A champions Juventus on a three-year deal. Sarri, who joined the Blues from Napoli in July 2018, led them to third in the Premier League and won the Europa League in his one season in charge. It is understood a compensation fee in excess of £5m has been agreed between the two clubs for the 60-year-old. Sarri will replace fellow Italian Massimiliano Allegri, who left Juventus at the end of last season. "In talks we had following the Europa League final, Maurizio made it clear how strongly he desired to return to his native country, explaining that his reasons for wanting to return to work in Italy were significant," said Chelsea director Marina Granovskaia. "He also believed it important to be nearer his family, and for the well-being of his elderly parents he felt he needed to live closer to them at this point." Sarri signed a three-year deal last July but now becomes the ninth full-time manager

Ethiopians are angry that the country's text messaging service has been shut down since Thursday without any explanation. Internet blackouts, which began last Tuesday, are also still affecting many areas of the country. The state-run Ethio Telecom, the country's only telecoms provider, has refused to comment on the outages. The closure of the services coincides with nationwide exams, which some say may be the reason for the shut down. There has been speculation the measures are aimed at trying to stop students cheating, Kalkidan Yibeltal reports from the capital, Addis Ababa. The messaging app Telegram, which is popular among young Ethiopians, also remains inaccessible. The internet was shutdown in 2016 and 2017 to curb the leaking of exams amid popular anti-government protests. But when reformist Prime Minister Abiy Ahmed came into office last year he allowed more freedom of expression and previously banned websites were unbanned. This is the first time since he cam

Andy Ruiz Jr produced one of the biggest shocks in the history of heavyweight boxing to rip Anthony Joshua's IBF, WBO and WBA world heavyweight titles from him and tear up the division's proposed plot lines. In a truly remarkable fight at New York's Madison Square Garden, Ruiz floored Joshua four times en route to a seventh-round stoppage, which stunned this famous arena and handed the Briton his first defeat as a professional. Joshua was a 1-25 favourite with bookmakers, with 22 wins - 21 by knockout - going into the fight. He will now join the likes of Lennox Lewis and Mike Tyson as dominant champions to suffer losses which brought the sport to a standstill. "I got beaten by a good fighter," said 29-year-old Joshua on Sky Sports. "It will be interesting to see how far he goes, but this is all part of the journey. "He's a champion for now, I shall return." This was no fluke, no punch from the ages, it was the breakdown of a fighter wh

Former Arsenal winger Jose Antonio Reyes has died in a car accident aged 35, Spanish club Sevilla have announced. "We couldn't be confirming worse news," the La Liga club said on Twitter. The Spaniard joined the Gunners from Sevilla in January 2004 and was part of the 'Invincibles' side that went through the 2003-04 season unbeaten, winning the Premier League. He later spent a season on loan at Real Madrid in 2006-07, winning the title. Sevilla paid tribute to the "eternal legend", adding that he was "one of the most valuable home grown players in the history of the club". Flags in Reyes' hometown of Utrera will fly at half mast for the next two days, according to a statement on the city council website. The statement also revealed the accident happened on a road linking Utrera with Seville and a relative of Reyes was also killed. Reyes' coffin will be taken to Sevilla's stadium on Sunday before being moved to Utrera

US National Security Adviser John Bolton has said "naval mines almost certainly from Iran" were to blame for the damage to oil tankers in the Gulf of Oman earlier this month. Mr Bolton provided no evidence to support the allegation, which Iran said was "laughable". The attacks off the eastern coast of the United Arab Emirates on 12 May left holes in the hulls of four ships. The incident came amid an escalation in tensions between Iran and the US. Last Friday, US Vice Admiral Michael Gilday said he believed "with a high degree of confidence that this [attack] stems back to the leadership of Iran at the highest levels". Mr Bolton, a long-standing advocate for regime change in Iran, echoed the admiral's words during a visit to the UAE on Wednesday, telling reporters it was "clear that Iran is behind" the attack. "There's no doubt in anybody's mind in Washington who's responsible for this," he said. "Who el

A knife-wielding man has attacked a group of schoolchildren waiting for a bus in the Japanese city of Kawasaki near Tokyo. At least 18 people were injured in a residential area. Two of them, an 11-year-old girl and a 39-year-old man, have died. The suspect, a man in his 50s, stabbed himself in the neck after his rampage and later died in hospital. Police have named him as Ryuichi Iwasaki. Violent crime is rare in Japan and the motive for the attack is unknown. The suspect was holding knives in both hands as he attacked the victims - 16 of whom were schoolgirls. Police later named the victims of the fatal attack as Hanako Kuribayashi, who was in the sixth grade, and foreign ministry official Satoshi Oyama, who is believed to be the parent of another child. Japanese Prime Minister Shinzo Abe condemned the attack, saying he felt "strong anger" against it. "It is a very harrowing case. I offer my heartfelt condolences to the victims and hope the injured recov

A US move to put Huawei on a trade blacklist "sets a dangerous precedent" that will harm billions of consumers, the firm's top legal officer said. Speaking at a press conference, Song Liuping said the trade ban would also "directly harm" American companies and affect jobs. Washington recently added Huawei to a list of companies that US firms cannot trade with unless they have a licence. The trade ban is part of a wider battle between the US and Huawei. Washington has moved to block the Chinese company, the world's largest maker of telecoms equipment, on national security concerns. Huawei has repeatedly denied claims the use of its products presents security risks, and says it is independent from the Chinese government. "Politicians in the US are using the strength of an entire nation to come after a private company," Mr Song said. What did Huawei say about the trade ban? Mr Song said the decision to put Huawei, which is also the worl

Prosecutors in Italy have released from house arrest a 19-year-old who killed her violent father at their home north of Rome. Deborah Sciacquatori acted in self-defence in an episode of domestic abuse, the local prosecutor decided. Initially accused of manslaughter, she now faces the lesser charge of culpable excess of legitimate self-defence, but that may also be dropped. The prosecutor said she had begged her father to stop the abuse. "It is possible in the next fortnight that the investigating judge may be asked to close the case because the young woman, according to what we currently know, acted in self-defence," said Tivoli prosecutor Francesco Menditto. The case has raised questions about domestic abuse in Italy, including the issue of when self-defence can legitimately be used. The man who died, 41-year-old ex-boxer Lorenzo Sciacquatori, was reportedly known as a violent man. He had served a jail term for assaulting a police officer in 2016 and his parents-i

Omani author Jokha Alharthi has won this year's Man Booker International Prize - the first Arabic writer to do so. Her novel Celestial Bodies centres on the lives of three sisters and their families coming to terms with social changes in Oman. Judges described it as "a richly imagined, engaging and poetic insight". Alharthi shares the award of £50,000 ($63,000) with her translator, the American academic Marilyn Booth. "I am thrilled that a window has been opened to the rich Arabic culture," Alharthi told journalists after the ceremony at the Roundhouse in London. Oman inspired me but I think international readers can relate to the human values in the book - freedom and love." Celestial Bodies is set in the village of al-Awafi and tells the stories of three sisters who witness Oman's cultural evolution from a traditional society in the post-colonial period. "It touches the subject of slavery. I think literature is the best platform to

Six people have been killed and 200 injured during mass rallies against the re-election of Indonesian President Joko Widodo, said Jakarta's governor. Police said they could not confirm the figure but said they had received information that "some [had] died", Protests in the capital Jakarta started peacefully on Tuesday but soon turned violent, with cars set on fire and firecrackers thrown at police. Police in riot gear fired tear gas to disperse the crowd. At a press conference on Wednesday, police did not confirm the figure given by Governor Anies Baswedan, but said they had received information "that some people [were] wounded and some died". It remains unclear what caused the deaths. National Police Spokesman M Iqbal added that 69 protestors had been arrested following the violence. "We're concluding from these events that [these] were not spontaneous masses. They want anarchy, creating riots," he said. The protests erupted after

Chelsea's new £58m forward Christian Pulisic wants to reach the same level as Stamford Bridge favourite Eden Hazard - and hopes he gets a chance to play in the same side as the Belgian next season. Pulisic signed a five-and-a-half year contract with the Blues in January but was immediately loaned backed to Germany to finish the campaign at Borussia Dortmund. The 20-year-old United States international has just spent a couple of days in England getting to know his new surroundings and, in an interview with BBC Sport, made it clear the size of the expectations he places on himself. It is incredible to see what Eden can do," he said. "He is a guy to look up to and what I would love to become. "It is definitely a goal. Any player would be dumb not to want to be in the same team as him." Pulisic may not get his wish given Hazard's likely move to Real Madrid after Chelsea's Europa League final with Arsenal on 29 May USA's most expensive player

Heavyweight champ Deontay Wilder (40-0-1, 39 KOs), coming off his contested split draw against Tyson Fury in December, fights Dominic Breazeale May 18 on Showtime. So we had an anonymous trainer assess Wilder -- then let Wilder respond. TRAINER: Deontay Wilder is the rare fighter gifted with one-punch power. Unfortunately, it's only his right hand. WILDER: The right hand, of course, has the ultimate power. But it's the way I set it up. That's just the punch you see that takes them out. The left brings the damage too. It can knock you out just as well. Trust me. TRAINER: He's athletic and tall with good reach, but he tends to fight at his opponent's range instead of using his length. WILDER: I'm one of the few tall guys that'll come down to your height. I'm so athletic! I do that because I use different styles. I'm never one way. People think I'm doing it because that's just my style. No, no, no. I'm doing things for a reason. Th

Porto goalkeeper Iker Casillas was rushed to hospital on Wednesday after suffering a heart attack during training but is now out of danger. The former Spain international felt discomfort in his chest at the end of the morning training session and was taken to CUF Porto hospital. Porto tweeted a message of support to Casillas followed by a statement confirming the goalkeeper is in a stable condition. "Iker Casillas suffered a heart attack during a training session on Wednesday morning, at the Porto training centre in Olival," a statement read. "The session was brought to a prompt end to attend to the Porto goalkeeper, who is now at the CUF Porto Hospital. "Casillas is well, stable and with the heart problem having been resolved." Former club Real Madrid have also released a statement, wishing their former captain a speedy recovery. "Real Madrid C. F. wishes to offer its full support to our beloved captain Iker Casillas," the statement read

IT IS A TRACT IT SHOULD NOT BE BRIDGDED:          It is dawn again in the small resourceful village in Ikeduru Local Government area, poor Mrs. Ekemma who has been a victim of spite and neglect in her very large family comprising three other wives, gives birth to her fifth daughter in a Local home in their village. The tears of this girl child that should stimulate joy in her mother rather gave birth to more tears, as her other four daughters has faced the discrimination and inhumanity culture metes out to the girl child: No formal education, early marriage, teenage pregnancy etc. But the most grueling of all is what they called 'Ibi nwaanyi ugwu' (female circumcision) fondly called 'Female Genital Tract Mutilation..        This practiced has long been hinged on mythical and cultural beliefs of various tropical countries such as: It aids to reduce/prevent fornication or promiscuity in the girl child. Female genital mutilation entails cutting off part of or the entire e

Major spoilers for Avengers: Endgame below. You’ll be horrifically shocked to learn that at least one person dies in Avengers: Endgame. We won’t go down the full roster of casualties right now, but we can address the most climactic of them: the final sacrifice of Tony Stark. Iron Man perishes while defeating the galaxy’s hottest space daddy, Thanos, and is subsequently laid to rest by his friends and family. (Yes, family. He managed to settle down and have a kid over the course of the yarn.) There are oodles of familiar faces at Stark’s funeral, set on the property of his post-snap cabin in the woods. But there’s one upon whom the camera lingers, despite the fact that many viewers will likely have no clue who it belongs to. He’s a lanky teenage boy with a vaguely emo demeanor, and if his visage is ringing any bells, then you’ve clearly seen Iron Man 3. The kid is none other than Harley Keener, as portrayed by the fantastically named actor Ty Simpkins. We were first introduced to

The Deputy leader of the Indigenous People of Biafra, IPOB, Uche Mefor, has reacted to a sex video of its leader, Nnamdi Kanu. A sex video yesterday surfaced online of the IPOB leader with a lady said to be his wife, Uchechi. In the video, Kanu and his wife could be seen in bed half naked taking about their sex life. Reacting to the video, Mefor wondered if it was a crime to have sex with one’s wife, stressing that the footage was an old video. In a statement, Mefor accused Aso Rock cabals of being behind the circulation of the video. The statement reads: “The video making rounds about the leader of IPOB, Mazi Nnamdi Kanu is not new, it has been in circulation since 2013/2014 and as such nothing to be surprised about. Be advised accordingly, though, that this is a video of husband and wife (Mazi Nnamdi Kanu and our own Mrs Uchechi Okwu-kanu). “We note that employing of this cowardly conduct remains in the circumstances the only response-and-panic-control strategy from the

Some candidates of the Unified Tertiary Matriculation Examination (UTME) have expressed optimism in their results as the Joint Admission and Matriculation Board (JAMB) commences the 2019/2020 exercise. The candidates expressed this on Thursday in Abuja. The JAMB had scheduled the exercise to commence from April 11 to 15 in all its accredited centres nationwide. A candidate, Esther Nwabueze who sat for the exams at the JAMB Headquarters Computer Based Test (CBT) centre said that she believed the efforts she put in preparing for the exams would give her a positive result. “The process was smoothly conducted by the officials at the centre. This gives me confidence of a favourable result. I pray that I get admission with theresult,” she said. Another candidate, Ahmad Lawal said that he was satisfied with the questions as they were what he prepared for before the examination. “The questions were from the syllabus and fair, even though, not exactly from past examination questio

Bitcoin jumped suddenly on Tuesday, following months of relatively low volatility in an asset once known for its wild price swings. The price of the world’s largest cryptocurrency bounced more than 15 percent higher to almost $4,800, according to CoinDesk data, reaching its highest level since late November. Bitcoin also briefly touched the $5,000 mark on the Luxembourg-based Bitstamp exchange. The digital asset has added over $14 billion to its market value in the last 24 hours, according to CoinMarketCap. The reason for the sudden price jump wasn’t immediately clear. Other virtual currencies were also higher, with ether and XRP both rising around 7 percent. Experts attributed the price hike to a breakout from a closely-watched resistance level of $4,200. Bitcoin had been hovering around the $4,000 mark for several months. “Bitcoin’s break above $4,200 this morning was critical, as the market had been watching that level for a while,” Mati Greenspan, senior market analyst at t

Pope Francis has said his Argentinian compatriot Lionel Messi is not "God" yet understands why people refer to him as if he is. Barcelona forward Messi has scored 31 goals, including both in the 2-0 derby victory over Espanyol, and set up 12 more in 27 league games for the La Liga leaders. He has netted 16 in 12 Champions League appearances to help Barca reach the quarterfinals and also helped his side progress to the Copa del Rey final. Asked if it was a sacrilege to call the five-time Ballon d'Or winner Messi "God," thus breaking the third commandment by using the lord's name in vain, Pope Francis told Spanish TV La Sexta show "Salvados": "In theory it's a sacrilege. "You can't say it and I don't believe it. I think people say 'he is God' just as they say 'I adore you.' You have to adore only God. It's expressions that people use. This is a god with the ball on the pitch. It's a popular way tha

Cardi B has defended herself after a video resurfaced of her saying she drugged and robbed men who wanted to have sex with her while she worked as a stripper before finding fame. The rapper faced criticism after the three-year-old Instagram live video recirculated on social media. "Whether or not they were poor choices at the time, I did what I had to do to survive," she wrote on Tuesday. "I never claimed to be perfect or come from a perfect world." The original video was made as her career was starting to take off and was her response to someone who said she didn't deserve success because she hadn't put in any work. "Nothing was handed to me. Nothing," she said in the video, before going on to reveal that she would invite men to a hotel before drugging and robbing them. In response to the furore, she wrote on Instagram that she had been talking "about things in my past right or wrong that I felt I needed to do to make a living&quo