What’s up ONNIT nation! It’s Jump Rope Dudes back again to take you through another 4 week jump rope workout fat loss challenge. Before we get to the challenge let’s talk about why jumping rope deserves a …
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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 a …
Master This Move: The Straight-Arm Pulldown Exercise
What Is The Straight-Arm Pulldown? The straight-arm pulldown exercise is a variation of the classic lat-pulldown. In this case, you perform the movement standing and keep your elbows locked out the entire time. The straight-arm …
New Year’s Resolution Series: How To Set Goals You’ll Achieve, Part 1
Chances are good that you’re starting 2020 intent on making it your best year ever. Chances are even better, unfortunately, that you’ll fail miserably. Sorry, but it’s actually a statistic. Research from the University of …
Kettlebell Cold War: American Vs. Russian Kettlebell Swing
Is America on the verge of a new Cold War? Has a second Cold War already started? Is this the Cold War of a new generation? The fact that we are asking such questions is far more …
New Year’s Resolution Series: 12-Week Fat Loss Workout Plan for 2020
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 …
So You Want To Do a Human Flag?
It’s a showstopper for sure! Pull one of these puppies out on a busy city corner intersection and watch all the whistles and atta boys you get! Perhaps not as hard as front or back …
The Squat Clean: How To Do It & Why Your Workout Needs It
It’s the great irony of fitness: we keep innovating, but, at the same time, we’re always going back to basics. Despite new apps, new equipment, new gyms, and new online training platforms, the biggest, strongest, …
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 …
A College Student’s Guide To Avoiding The Freshman 15
A College Student’s Guide To Avoiding The Freshman 15 It happens every year. A lean guy or slim girl graduates high school, goes off to college, and comes home on Thanksgiving break looking like Eric …
5 Ways To Get Stronger TODAY
Trying to get stronger is a long-term process that requires years of consistent, dedicated training… well, most of the time. For the less patient among us, there are a few tricks you can pull in …
The Best Quad Stretches & Exercises To Fit Into Your Workout
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD. Summary – The quad muscles include the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris. They extend the …
Spreading HVIII: Interview with Highland Games Champ Matt Vincent
“Traveling,” to many people, means “vacation.” Whether you’re on the road for business or pleasure, there’s a tendency to leave the healthy habits you normally keep at home, skip workouts, and eat like the calories …
The Primal Swoledier Workout and Diet
View this post on Instagram Crush your abs with this kettlebell burner! Try it out and tag @primal.methods to get featured 👊🏽🔥⚡️ . 5 sets -30 seconds each exercise -rest 30 to 60 seconds in …
The Best Rhomboid Exercises to Get A Chiseled Back
Everybody likes to train big muscles like the pecs, lats, and quads, but we don’t give much thought to the smaller ones that we can’t see in the mirror. The problem is, if we don’t …
How to Build Muscle: A Complete Guide
How to Build Muscle as Fast as Humanly Possible. That’s what this definitive guide is all about. Getting big, strong, lean and built like a badass. It’s the summation of everything I have learned over …
The Best Shoulder Exercises and Workouts For Women
Guys want shoulders like boulders. Gals just want bolder shoulders. And that’s what these workouts are designed to do: build muscle to help you get a rounder, fuller look to your shoulders, prevent injuries, and …
Try the Murph Challenge this Memorial Day
Every Memorial Day, our nation honors the service members who sacrificed their lives for our freedom. One of those service members, in particular, spawned a movement that brings average joes and celebrities together in sweat to …
The Dumbbell Push Press: How To Do It & Get Ripped
Getting the most “bang for your buck” is a popular, if overused, fitness idiom, and it’s usually applied to exercises that incorporate multiple muscle groups. What it really means is that an exercise is “efficient”—it …
Cause & Effect: Why You Can’t See Your Abs + 6-Week Transformation Plan
Summer is quickly approaching. You’re ready to expose that ripped body you’ve been working tirelessly in the gym to achieve since January 1. And by now, meal prepping every week has become second nature. The …
Dumbbell Clean and Press: The Exercise Your Body Needs
If you ever watch Olympic weightlifting competition, you’ll see absurdly strong men and women trying to lift the heaviest loads on two lifts: the clean and jerk and the snatch. But before the 1972 Olympics, …
How Much Cardio Do You Need To Get Ripped For Summer?
Cardio. It’s good for your heart and it burns fat, and whether you love it or hate it, you know you should be doing some. But how much do you need to get lean in …
Benefits of Sprinting Over Jogging for Greater Gains
Benefits of Sprinting In ancient times, sprinting was a way of life and a staple in training protocols. As the centuries progressed, we began to favor dialing down the speed and increasing the distance. Jogging …
7 Essential Functional Movement Exercises
Unconventional training using unique implements (kettlebells, sandbags, clubs etc.) and methods (gymnastics, calisthenics, strongman, etc.) are often seen as the staple of the super-fit, strong and young. While these methods and practices are becoming more …
The Best Inner-Chest Workouts for Getting Sculpted
If you’ve been doing bench presses and pushups since your first day in a gym (and if you’re a guy, you almost certainly have been), you’ve probably noticed that one area of your chest still …
Plank Jacks: How To Do Them & Why Your Workout Needs Them
A plank jack sounds like something you might find in aisle 33 at Home Depot, but it’s actually a potent exercise that’s becoming increasingly popular in HIIT, core, and circuit training classes. It’s time you …
How To Do The Single-Leg Romanian Deadlift Like A Pro
Smart trainers will tell you that there is no “must-do” exercise. For as much hype as squats and bench presses get, there are many other movements you can perform that will net you virtually the …
“I Trained William Zabka for Cobra Kai”: Q&A With Chad Landers
Darth Vader, Hannibal Lecter, The Joker… all were iconic movie villains. But they’ve got nothing on William “Billy” Zabka, who played perhaps the most recognizable douchebags of 80s cinema—most notably in the original Karate Kid, …
Strengthen And Tone Your Back With These Workouts
I have a confession to make: my waist isn’t as small as it looks. Women often compliment my “tiny” waist, guessing it’s 25 inches, but that’s not true. I wear a 29-waist in jeans, and …
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