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 …
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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 …
What is the Best Kettlebell Weight to Start With?
Optimal Kettlebell Weight for Beginners 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 …
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 …
The Beginner’s Guide to Kettlebells
We’re willing to bet that most people get interested in the kettlebell for one reason: it looks damn cool. A black cannonball with a cast-iron handle, no other training tool can match its old-school, back-to-basics …
Master This Move: The Hip-Opening Mountain Climber Bodyweight Exercise
What Is The Hip-Opening Mountain Climber Bodyweight Exercise? Most people do mountain climbers as a conditioning exercise—and they do them very inefficiently. They get into a pushup position and alternate driving their knees up to …
The Ladder Method: The Easiest Way To Get Big and Strong
Think about how you train pullups. You jump up to the bar and grind out as many as you can, right? Rest until you think you can get the same number of reps again (or …
“I Need To Run To Be a Good Mom”: 8 Lessons Learned From Running
I’m a mom of two little girls, and I’m a psychotherapist with my own private practice. Sometimes it feels like I have no time to myself. If I’m not making a meal for my daughters, …
Master This Move: The Twist and Sit–Knee Bodyweight Exercise
What Is The Twist and Sit Knee? The twist and sit–knee trains scapular stability, rotation in the mid back (thoracic spine), and mobility in the hips. Most people have trouble turning their …
Get Lean, Not Weak: Q&A With Jesse Burdick
As a powerlifter who’s totaled elite in five different weight classes, Jesse Burdick is sort of like the Ant Man of strength sports: he can blow up and shrink down at will. Burdick even competed …
Star Wars, Fuel Your Force, Week 8, Endure
If you’ve been following our Star Wars Fuel Your Force workout series, you’ve surely gained strength, power, flexibility, and peace of mind over the course of the program. To close out our series, Week 8 …
Star Wars, Fuel Your Force, Week 7, Strength
Getting strong doesn’t require wookiee-like genetics or a complex workout program. It really boils down to mastering four basic movement patterns: hinge, squat, pull, and push. In Week 7 of our 8-week Star Wars Fuel …
Star Wars Fuel Your Force, Week 6, Down Breathing
Winding down after a hard day or tough workout can be as easy as breathing. You just need to take the time to do it. Week 6 of our 8-week Star Wars Fuel Your Force …
Star Wars Fuel Your Force, Week 5, Leap
The first physical skill we lose as we get older is our ability to produce power—to jump, accelerate, and change direction on a dime. As it declines, so does our capacity to play sports (or …
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