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 …
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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 …
Tuck Jumps: How To Do Them & Why Your Workout Needs Them
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD. Summary – The tuck jump builds lower-body power and coordination – It works all the major lower-body muscles and …
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 …
How to Do The Dumbbell Snatch For Huge Gains
The kettlebell snatch is one of the best exercises you can perform to help increase power, core strength, and overall athletic performance, but not everyone is ready to take it on. A kettlebell can be …
Q&A with Tiffany “Timebomb” Van Soest
You may know her as Tiffany “Time Bomb”, the first ever women’s world champion in GLORY Kickboxing’s super bantamweight division, and current featherweight champ in Lion Fight Promotions. But while she may be famous for …
Train Like A Girl: A Message from the Women of Onnit
The gym can be an intimidating place for people. If you’re a woman, that intimidation can be felt even more. Despite the growing female presence in the health and fitness industry, it seems like men …
Front Squats vs. Back Squats: Everything You Need To Know For Building Muscle
Trainers don’t agree on much—like how many sets a client should do, whether the person needs to take creatine, or if Taylor Swift music is an appropriate workout jam—but they all know that people who …
Strengthen and Tone Your Core and Abs With These Workouts
Building and maintaining strong core muscles helps set the foundation for all aspects of fitness, whether your goals are purely functional (being able to lift your kid without hurting your lower back), aesthetic (hello, six …
How Often Should You Lift To Build Muscle?
When people start lifting, they usually overdo it. You want muscle fast so you train five, six, or even seven days a week, thinking that the more you do, the faster you’ll see results. But …
The Workout That Will Last You All Year
Hey there. How ya doin’? How’s that New Year’s Resolution to get in the best shape of your life coming along? We hate to be the bearer of bad news, but if you’re not kicking …
How To Do Circuit Training
Oh, life. It’s tough. And living it in shape is even tougher. You have to lift weights. You have to do cardio. You have to eat healthy… You can’t just take a magic pill that …
The Best Arm Workouts For Getting Toned For Women
Guys love their arm training. Ladies? Most of the time, we’d rather work butt and legs—probably because we’re more likely to get noticed (and judged) on those areas by both sexes than we are on …
The Mother of All Kettlebell Exercises…The Kettlebell Snatch
The kettlebell swing is widely regarded as the king of all kettlebell exercises. It trains the commonly weak posterior chain muscles (glutes, hamstrings) like no other exercise, and it strengthens the core. It’s hard to …
How To Jump Higher: 5 Exercises To Improve Your Vertical
An impressive vertical jump is the ultimate standard of lower-body power and explosiveness—an attribute that pays as many dividends in high-impact sports like basketball, football, and soccer as it gets you wide-eyed looks in the …
How to Meditate
Whatever you want to accomplish this year, your journey begins with simple mindset practices that help you clearly see what is important to you and what it takes to get it. Let’s take a look …
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