An athlete all his life, Anthony Mejia, 47, of Huntington Beach, Calif., thought fitness was something that could be won with hard work. But competing in the Onnit 6 Challenge and “losing” taught him more …
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The Best Lower-Chest Workouts for the Gym & Home
If you’ve been lifting a few years and gained significant size and strength, you can be sure you’ve paid some dues and earned a few rights. One of them is not having people interrupt you …
How To Do The Power Snatch Like A CrossFit Pro
The snatch is one of the two lifts contested in the sport of Olympic weightlifting. To describe it in the simplest terms, it has you lifting a barbell from the floor and over your head …
3 Killer Triceps Workouts You Can Do At Home
Summary – The triceps consist of three parts—the long, lateral, and medial heads. In addition to locking out the elbows as the other two heads do, the long head also assists with shoulder extension and …
The Best Upper-Chest Workout for Getting Defined Pecs
Summary – Improving gains in the upper chest requires learning to better isolate the clavicular head of the pec major muscle. – The best angle to set the bench for incline presses and flyes depends on …
This May Be The Best Way To Get Stronger
Summary – The most effective strength-training programs are based on conjugate training, percentages of your one-rep max, or Rating of Perceived Exertion (RPE). – The so-called “best” training program is one you believe in and …
Training With Cancer: How Seth Marcus Came Back From The Brink
When Seth Marcus began the Onnit 6 Challenge, he was still undergoing treatment for Hodgkin’s lymphoma. That sometimes meant lifting kettlebells only hours after a chemotherapy session—running to the bathroom to puke between sets, and …
Shoulder Mobility For Strength and Injury Prevention
Summary – Mobility is the practice of increasing your capacity to move your body through greater ranges of motion with control and without pain. – Your potential to build muscle, burn fat, and stay healthy …
The Oldest Onnit 6 Challenge Winner Can Still Kick Your Butt
Barry Peterson craned his neck to see the top of the telephone pole. Tied to it was a 165-pound dummy, simulating a lineman who had become incapacitated, probably due to electric shock. It was now …
“I Quit Smoking Cigarettes”: How the Onnit 6 Challenge Changed Michelle Spain
Michelle Spain was a mother of two, a yoga instructor, and taught group fitness classes at two local gyms. She was also a smoker. One day, she got busted for it. “One of the older …
New Year’s Resolution Series: 12-Week Fat Loss Workout Plan for 2021
Before you begin reading this, let’s get one thing straight: This is NOT your average New Year’s weight-loss workout program. We’re not interested in simply getting you abs and leaving it at that. Onnit is …
The Top Articles and New Products of 2020
This past year will go down as one of the most challenging in human history, marked by a pandemic, protests, and a contentious presidential election (oh, and don’t forget the UFOs the government finally admitted …
Single-Arm Kettlebell Press: How To Do It & Get Ripped
Single-Arm Kettlebell Press Exercise Summary – The single-arm kettlebell press can be done several ways to challenge the core and other stabilizer muscles while working the upper body. Standing and seated versions are the most …
Kettlebell Goblet Squat: How To Do It & Get Ripped
Kettlebell Goblet Squat Summary – The kettlebell goblet squat is often used to teach good squat technique, as it helps you to keep an upright torso and sit back with your hips. – The goblet …
How to Properly Do the JM Press: Get Stronger & Bigger
If your bench press max has been stuck on the same stubborn plateau for any length of time, one very unique hybrid movement—the JM press—may well be the exercise you need to break through. Adding …
4 Killer Arm Workouts You Can Do At Home
If you ever find yourself without a gym, whether due to travel, a tight budget, or (and we know this is a long shot) a global pandemic, it’s comforting to know that you can always …
Bent-Over Barbell Row: How To Do It & Get Ripped
Summary – The bent-over barbell row is primarily a back exercise, but works many other muscles as well, and can be considered a full-body movement. – The row can be used as an assistance exercise …
6 Great Shoulder Stretches and Mobility Exercises
Summary – Slouching and poor training habits lead to restrictions in shoulder mobility. – Tight shoulders can make it difficult to press overhead safely, and limit the exercises you can perform. Lack of mobility can …
The Steel Club: Benefits and Uses
If you grew up in the 80s, your introduction to the club as an exercise tool was via pro wrestling’s Iron Sheik. The bald, mustached Iranian would cut promos in which he’d heave two heavy …
5 Posterior Chain Exercises For Stability And Strength
Summary – The posterior chain is the collective term for the muscles on the backside of the body that are the main drivers of explosive power. – The posterior chain includes the glutes, hamstrings, and …
How To Properly Do Glute-Ham Raises
Summary – The glute-ham raise trains the hamstrings‘ two key functions simultaneously. – Sets of 5–8 reps may be appropriate to start; later, the glute-ham raise can be trained with low-, moderate-, and high-rep ranges. …
The Pro’s Guide to Working Out Twice A Day
The phrase “two-a-days” may bring back traumatic visions of repeated high school football practices in the blazing summer sun, or times when you tried to get your body into peak shape in a few weeks …
Good Mornings: The Exercise Your Workout Needs
Some exercises have such funny names you have to wonder if that’s what they’re really called, or if a trainer made those names up just to mess with you (or make his/her workout sound fancy …
At-Home Abs: Get A Six-Pack in Your Living Room
OK, so you probably laughed at the title of this article. “I get a six pack in my living room every night,” you say. “I just walk to my fridge, pull out my beer, and …
The Ultimate Leg Day Workout For Your Home Gym
There are many things we can learn from bodybuilders. One is that, if you want to cover yourself in baby oil and walk around in your underwear in public, there’s an audience for it. Another …
Onnit 6 Is Now Available on PlayStation 4
Don’t let anyone tell you your PlayStation® obsession is unhealthy again… The revolutionary gaming console has evolved into a full-fledged home media device that allows users to stream games, TV, music, and other content that …
Heavy and Punching Bag Workouts: The Expert’s Guide
Most people don’t get excited about running on a treadmill or pedaling a stationary bike, but almost everyone likes the idea of wailing on a heavy bag for a workout. Boxing/martial arts training speaks to …
A Pro’s Guide To At-Home Chest Exercises and Workouts
If you’re home-bound due to quarantine, a closed gym, or house arrest (hey, we won’t judge), your main option for chest training lies with the pushup. Don’t roll your eyes. Pushups may not be as …
Onnit 6 Bodyweight is now FREE for Frontline Healthcare Providers
The Onnit 6 Bodyweight program, a six-week workout plan you can do at home, is now free for doctors and nurses. This is our way of showing appreciation for the frontline healthcare workers who have …
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