At first glance, the kettlebell around the world exercise might seem simple, and maybe even goofy: you pass a kettlebell around your body in a circular motion. Heck, you say, a child could do that. …
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A Pro’s Guide To The Dumbbell Hex Press
The hex press… Sounds like a voodoo curse, right? So perhaps it’s a way to jinx training partners who are more swole than you… Actually, the hex press is a chest exercise that gets its …
Dynamic Core Warmup with Francheska Martinez
The following workout comes to us from Francheska Martinez, an Onnit-certified coach and influencer specializing in functional movement (@francheskafit on Instagram). It takes five to 10 minutes to complete, and can serve as a warmup …
Climbing the Hill: The Ultimate Calisthenics Workout Transformation
All my workouts involve one thing: calisthenics, or bodyweight exercises. I do all my workouts on parallel bars, pullup bars, or on the ground. I used to be into heavy powerlifting, but recently moved to …
Strengthen Your Hamstrings With These 7 Exercises and 3 Workouts
If you’re a sports fan, you’ve seen it happen a hundred times. Your favorite player is sprinting down the field, dusting the competition. The crowd is on its feet! He’s about to score, and… and …
Strengthen Your Chest with Dumbbells
Gym wisdom suggests that building a big chest is all about slapping as much weight as you can find on a barbell and bench-pressing it till you’re blue in the face. But if benching hurts …
What is the Best Kettlebell Weight to Start With?
Ready to get started with kettlebell training, but don’t know where to begin? No problem. This article will provide you with all the information you need to pick the correct kettlebell weight, whether you’re a …
Top 6 Kettlebell Exercises For Beginners
OK, you’re convinced that kettlebells are cool—and worthwhile training tools—and you’re ready to try them… Now where do you begin? We asked fitness influencer Hannah Eden (HannahEdenFitness.com, and @hannaheden_fitness on Instagram) to select what she …
How To Lat Spread Like A Bodybuilder
If there’s one set of muscles that always seems to lag behind the others on gym rats everywhere, it’s the back—specifically, the lats. (OK, the calves too, but that’s the subject of another article.) Some …
New Year All You Muscle Gain Nutrition Plan
If you’re looking to drop a few pounds, or make this year the one where you get leaner than you’ve ever been, see our Fat-Loss Nutrition Plan. But if you want to put on muscle …
How To Set Up Your Diet for Fat Loss or Muscle Gain
If you’re looking for a super-simple plan for losing fat or gaining muscle weight, check out our New Year All You guides to each (Fat Loss, Muscle). They help you lose or pack on pounds …
7 Great Serratus Anterior & Posterior Exercises
We all have one muscle that we think is the true mark of a great physique. Many will say it’s six-pack abs, while others will argue it’s a big set of traps. There’s another muscle …
Full-Body, Single-Kettlebell Workout For Beginners
There are times in life when you may only have access to one weight. For instance, you might find yourself at a hole-in-the-wall gym that offers only a paltry selection of mismatched kettlebells. You could …
The Pro’s Guide to Box Jump Exercises and Workouts
The box jump is an exercise seen frequently among athletes, and even more often in YouTube gym fail compilation videos. It’s a great movement for developing power and a fun way to add a more …
5 Shoulder Impingement Exercises to Boost Recovery
If shoulder pain has made you hit “pause” on your favorite sports and activities, you might have shoulder impingement syndrome. Shoulder impingement is painfully common. In fact, it’s thought to be the culprit behind 44–65% …
HydroCore Bag Training For An Unshakeable Body
Bruce Lee famously likened a well-rounded martial artist to water. “Water can flow or it can crash,” he said. “Be water, my friend.” If you want to build a stable, strong, and explosive body, the …
Kettlebell Swing: The 1 Exercise That Fixes 99 Problems
In today’s world, we spend the majority of our time doing things with terrible posture. We slouch over smartphones with our chests caved in. We sit at keyboards, allowing our hip flexor muscles to shorten. …
Summer Reading List: 10 Articles For A Fit, Fun Season
Going full “’Merica!” on beer and barbecues this Fourth of July can have you singing the summertime blues shortly thereafter—when you see what it’s done to your waistline. Now’s the time to remember that freedom …
The Pro’s Guide To Upper-Ab Exercises & Workouts
By now, you’ve probably heard enough conflicting opinions about ab training to give you a stomach ache. These range from, “You have to do 100 crunches a day,” to “ab work isn’t necessary at all; …
The Best Bodyweight Leg Exercises & Workouts for Strength
Many people have trouble pairing the idea of getting stronger with bodyweight training alone because, well, only lifting weights equals muscle and strength, right? Bodyweight is for beginners, and people who don’t have access to …
Full-Body Kettlebell Workout For Beginners
It’s easy to look at kettlebell masters such as Primal Swoledier Eric Leija and get inspired. A well-ordered kettlebell flow can be as beautiful and sophisticated as a ballet (or, if you prefer, a choreographed …
Fat Loss Workouts For an Elite Physique
Are you still looking for the right workout program to kick off your 2022 resolution to get in your best shape ever? Check out the routines from Elite Physique, a new book by strength and …
2021 Holiday Gift Guide For Fit People
It’s the season of giving—and receiving—but if you’re a person with health and fitness goals, it may not be the most wonderful time of the year. Tube socks, ugly sweaters, and the obligatory fruitcake? Gee, …
“It’s OK To Not Be Understood”: Leo Savage’s Onnit Story
We’re going to let John Wolf, Onnit’s Chief Fitness Officer, introduce this article: “For those who don’t know, Leo Savage and I have been friends a long time. Leo is a movement artist, an educator, …
“Everyone Here Is Growing”: Alecia Nicole’s Onnit Story
Not all heroes wear capes… In fact, some of them sit at a desk and answer phones in an office building. It may not sound so glamorous, but these people have the power to save …
3 Killer Chest & Back Workouts For Building Muscle
In an effort to be more time-efficient, some athletes like to train two or more muscle groups in a single workout. One of the most popular examples is a session that combines chest and back …
“Learn How To Lose To Win”: Ryan McDonald’s Onnit Story
As great as winning feels, it doesn’t teach you anything. Only by losing can we learn what we need to correct going forward, or, in some cases, what our true purpose is. An injury brought …
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