Endlessly doing leg raises, basic planks, and oblique crunches can become redundant if you’re looking for a program that really attacks your abs. It’s easy to fall into the habit of doing abs exercises that are convenient and easy—but we all know that’s the ticket to plateau central.
Because of this, it’s important to change the game and provide an added challenge for the abdominals. These six moves do just that.
Abs Exercises: 6 Moves You’ve Never Tried
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, you can’t get real muscle growth by doing the same arm exercises over and over. There needs to be variety in your workouts if you want to reach a new level.
The arm exercises below will help you challenge your arms and make them bigger. These moves allow you to spend your energy more efficiently: You’ll centralize your biceps and triceps and maximize the gains you get out of each motion. Read on for instructions on how to execute each exercise effectively.
5 Essential Arm Exercises for Muscle Growth
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Looking to build muscle? You need to get to know hypertrophy training. Put simply, hypertrophy training is focused on making muscles grow larger, and it works best when directed at specific muscle groups. Read on to learn more about how to apply this technique to the upper body in a hypertrophy shoulder workout. (And when you’re ready for more, check out our hypertrophy leg, arm, and chest routines, too.)
Hypertrophy 101
Any hypertrophy routine requires three key factors in order to deliver gains:
Volume: This refers to the total number of sets (and cumulative reps) of work the muscle is exposed to in a workout or across several workouts.
Intensity: The amount of loading a muscle takes on.
Mechanical Tension: This refers to the muscle spending time under tension throughout its functional range of motion. Doing that requires looking closely at the muscle’s action within the body and prioritizing exercises that challenge the muscle through as much of its range of motion as possible.
For most lifters with a decent fitness baseline, the best way to achieve hypertrophy benefits is to zero in on different body regions one workout at a time. Of course, this is better known as isolation training. Using isolation training methods to favor one group of muscles in a given workout allows you to spend your entire time in the gym giving that muscle group a serious pump.
When done correctly, and supplemented with a healthy, protein-rich diet complete with a caloric surplus (i.e. consuming more calories than you burn while working out), the body will respond by making that muscle group grow. Below, I’ve applied this method to the shoulders. Read on for the best hypertrophy shoulder workout to add to your workout regimen.
Working Your Shoulder Muscles
Similar to many other large muscle groups, the deltoids (shoulders) are actually divided into three major sections: The front deltoids, medial deltoids, and rear deltoids. In addition, depending on the movement chosen to hit them, there’s a high likelihood the upper traps will be involved as a synergistic muscle group in the exercise. Long story short: You probably won’t get developed shoulders without some trap development, too.
The Best Hypertrophy Shoulder Workout
A. Barbell Strict Press x 5 (3 sets): This is a tried and true staple in most shoulder training programs. Usually, this lift enables a lifter to move their heaviest load for low reps. Though this is a shoulder-dominant movement pattern, it’s less isolated. For that reason, it’s a great way to load up and prime your nervous system for the more isolated shoulder exercises to come. Rest 2 minutes between sets.
Perform B1 and B2 as a superset for 3 rounds. Rest 2 minutes between rounds.
B1. Barbell High Pull x 3: To hammer the traps and mid-delts, use a shoulder-width grip and start the movement off by creating thrust with the lower body (you can “hike” the bar upward with a quarter-hinge start position). Pull the bar straight up to neck level with the hands in one motion; your elbows should be higher than your hands and pointed behind you/to the side at the top of the move. Let the bar return to the pins or blocks, take a second to reset, and perform your next rep.
B2. Dumbbell Seated Lateral Raise x 12: This part of the superset will take the traps out of the picture and focus on the medial and rear deltoids. Maintain a forward lean in your seat while performing these so the torso faces downward, not upright.
C. Bentover Reverse Flye (reverse grip) x 15 (3 sets): Turning the palms around from the typical pronated grip hits the rear deltoids via their small role in the rotation of the upper arm. This helps them get a little extra squeeze at the end of each rep. Plus, it’s harder to cheat your range of motion when the palms are turned away like this. Be sure to use lighter weights and really search for the isolation of your rear deltoids and upper back with each rep.
D. Seated Dumbbell Shoulder Press x 4 Ladder Sets: A ladder set is a great way to go beyond what you could normally lift for a set number of reps. To do these, select dumbbells that you could shoulder press for sets of 12 to 15 reps. Perform 2 reps. Rest for 10 seconds, then immediately perform 3 reps. Rest again for 10 seconds, and then perform 5 reps. Finally, rest for 10 more seconds, and then perform 10 reps. Using this method, you’ll perform 20 reps with your 12-rep weight—and your muscles should be screaming from the effort. Rest as long as needed between ladder sets.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Any trainer who’s been working with the same action megastar for 16 films over the span of a decade is well-attuned to the finer points of body sculpting and stretching limits for a huge role. This is especially true when that client embodies the Thor and Extraction franchises, and now National Geographic’s Limitless with Chris Hemsworth—a series that explores how to reach (or even surpass) one’s physical potential. Naturally, the Chris Hemsworth workout has evolved over the years to continually break fitness plateaus.
“One of the best parts of getting to work with someone like Chris who’s constantly trying to push his limits is that I’m constantly pushing my own,” says Luke Zocchi, the actor’s longtime trainer and co-founder of Centr, a fitness app modeled after the training Hemsworth has done for major film projects.
“I feel like we’re always learning new ways to become better both in the gym and outside of it,” adds Zocchi.
Centr’s grueling workouts offer Hemsworth fans a window into the actor’s prep work to become Thor and now Extraction 2‘s badass mercenary Tyler Rake. Of course, there’s a caveat. “People ask me all the time how they can get arms like Chris,” says Zocchi. “Having his genetics doesn’t hurt.”
If you’re adamant to get there as quickly as possible, Centr’s “Power” routine was designed around the regimen done specifically for Thor.
“We’re always creating new ideas and developing exercises to add to what’s already on there,” says Zocchi.
The following Centr-based workout, designed for Hemsworth’s Extraction 2 transformation, is meant to develop lean muscle mass and build up aerobic capacity. Good luck…
Directions: Perform the first group of 5 exercises (1A-1E) as a circuit. Repeat 3x. Next, perform the following exercises in succession. The majority of people won’t be able to do all the reps in one go, so once you hit your limit, take a brief rest before starting again, repeating until you’ve completed all the reps. For extra credit, finish the workout with 3×3-min. rounds of shadow boxing with a minute break between each.
The Workout That Got Chris Hemsworth Even More Jacked for ‘Extraction 2’
1A. Assault Bike x 100 cals
1B. Bear Crawl x 5 meters
How to do it: Start in an all-fours position with your knees slightly off the ground and bent at a 90-degree angle. Keep your back straight, your arms below your shoulders, and legs hip-width apart. Start moving forward by placing one hand and one foot an equal distance ahead of you while maintaining the same distance from the ground. Continue moving forward by doing the same with your opposite hand and foot. Keep up this process, alternating sides, until you reach the determined distance.
1C. Pushup x 5 reps
How to do it: Start in a plank position with your hands just a touch wider than shoulder-length. Begin the exercise by bringing your elbows backwards slowly until your chest almost touches the ground. Hold for a moment, before pushing back into the ground through your hands, returning to the high plank position. Keep your core engaged and your back straight during the whole movement.
1D. Bodyweight Squat x 5 reps
How to do it: Start by standing straight up with your feet shoulder-width apart and your arms by your sides. Keeping your chest out and face pointed forward, begin the exercise by bending your knees as if you are sitting down into a chair. Keep going until your knees are bent at a 90-degree angle and hold for a brief moment before returning to the starting position. For balance, you can use your arms by bending at the elbows as you go down, bringing your hands to your chest.
1E. Kick Sits x 10 reps
How to do it: Start in an all-fours position with your hands below your shoulders and knees below your hips, a few inches off the ground. Begin the exercise by shifting the majority of your upper body weight onto your left hand and lower body weight onto the right foot. Engage your core and kick your left leg out to the right side as you rotate your torso to face the right. Keep your left hip close to the ground and swing your right arm out for balance, keeping it straight. Hold for a brief moment and then return to the starting position. Repeat for the opposite side.
2. Chinup x 50 reps
How to do it: Stand below the chin-up bar and grab it in an underhand grip, with your palms shoulder-width apart facing towards you. The starting position is hanging on the bar with your arms extended, but not to the point of being uncomfortable. Keeping your core engaged and chest out, bring your bodyweight up until your chin is just above the bar. Hold for a brief moment and then lower yourself back down in a controlled manner by straightening your arms, but keeping your feet off the ground. Repeat for the given amount of reps.
3. Curl and Press x 50 reps
How to do it: Start by grabbing a pair of dumbbells, holding them with your arms down and your palms facing outward. Begin the exercise by curling the dumbbells up to your shoulders. Next rotate your palms outwards and your elbows out into a pressing position. Press the dumbbells upwards until your arms are straight but not locked out. Hold for a brief moment and then reverse the movements until you are back in the starting position. Repeat for the given amount of reps.
4. Cable Triceps Push Down x 50 reps
How to do it: Start by standing in front of the cable machine with the handlebar hanging at your chest. Keeping your upper arms straight and tucked at your sides, bend your elbows to grab onto the handlebar. Start the exercise by pushing down until your arms are extended downward but not locked out. Hold the weight there for a brief moment before returning to the starting position. Repeat for the given amount of reps.
5. Bodyweight Bulgarian Split Squat x 50 reps each side
How to do it: Start by standing in front of a bench with your back towards it. Keeping your feet shoulder-width apart, bring your left leg directly back and place your left foot on the bench. This should be a position in which you are able to lunge. Keep your back straight and shoulders wide as you lower your weight onto your right leg, going straight down without your knees passing over your toes. Go until your thighs are lateral to the ground. Hold for a brief moment before returning to the starting position. Repeat for the given amount of reps.
6. Medicine Ball Situp x 100 reps
How to do it: Start by lying down on your back with your knees bent at a 90-degree angle so your feet can be flat on the ground. Keep your spine straight and your hips touching the floor. Grab a medicine ball with significant weight and use both hands to keep it against your chest. Begin the exercise by doing the movement of a traditional sit-up, bringing your torso up until it’s lateral to the ground, but keeping the medicine ball to your chest. Hold for a brief moment and then return to the starting position. Repeat for the given amount of reps.
For more training from Luke check out the Centr app here.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
When training for a killer midsection, one area most guys forget to train is their obliques. Probably because they’re asking themselves, what are obliques? In short, they’re long muscles that fully frame your your six-pack and give your waist a more tapered look.
But how are you meant to train your obliques? If you said, “More side crunches,” then we weep for you. Nice obliques aren’t a given. You have to earn that strong, cut core through consistent training and proper diet. Many consider obliques to be the aesthetic finish that separates great midsections from average ones.
To help you on your journey to a shredded core, we compiled the best oblique exercises to add to your gym routine. If you remain consistent, you might end up with the abs of your dreams.
Your unweighted side crunches are a fine move to create some engagement with your obliques but if you always train them that way, then chances are they stopped responding long ago. The addition of some weight will help you reinvigorate these muscles. And before you say it, no, resistance training for your abs will not result in a thick, blocky middle.
How to do it:
Attach a rope to a cable tower, and move the cable to the highest pulley position.
Grab both handles of the rope and then kneel down onto one knee, your shoulders perpendicular to the stack.
With arms extended over the opposite shoulder, look straight ahead and pull the rope across your body finishing the movement at waist level.
Slowly bring the weight back to the start position and repeat movement.
Be sure to keep your core and abs tight at all times.
Try 3-4 sets of 8-10 controlled reps followed immediately by a single, lighter set of 20-25.
2. Hanging Knee Raise Oblique Crunch
Courtesy Image
Hanging knee raises suck. It’s murder on your hard-earned callouses, it strains your shoulders and it’s tough to eliminate sway. But for those willing to master hanging abdominal work, great rewards await.
By bringing your pelvis toward your rib cage, you emphasize the lower half of your abs. And when you add the slight twist that’s called for on this oblique move, you truly get to experience what advanced oblique work should feel like.
How to do it:
Use the same starting position as the tried-and-true hanging knee raise.
With your knees bent, bring your legs up toward your right underarm and hold the contraction.
Go back to the start position and then repeat the movement to the other side.
Try alternating sides for a set of 10-12 total reps for 3-4 sets.
3. High-Pulley Oblique Cable Crunch
Courtesy Image
Again, side crunches on the floor will only get you so far. You can replicate that motion from a standing position with this exercise…and against resistance, which is likely a missing element of your obliques training.
How to do it:
Set up the high-pulley cable machine by attaching a D-handle and selecting the weight you want to use.
Starting on your right side, grasp the handle slightly behind your head, feet shoulder-width apart.
Crunch your right obliques hard to pull the weight down and hold for a peak contraction before resisting the weight back up.
Do all reps for one side before switching. Perform 3-4 sets of 10-12 reps.
4. Kneeling Med Ball Partner Twist
Courtesy Image
Know the only thing better than training obliques? Training obliques with a buddy. This throwback move from high school P.E. class will work the obliques rotationally and with resistance.
How to do it:
You and your partner kneel down facing away from each other but as close as possible.
Keep your abdominals contracted and hold the ball with perfect posture, then slowly twist to one side and pass the ball off to your partner.
Return to the other side to retrieve the ball.
Continue for 30-90 seconds, going one way.
Repeat, going the other direction.
5. Lying Leg Oblique Throw Down
Courtest Image
While you have your partner handy, you might want to enlist him for another oblique-shredding move.
You might already be familiar with “throwdowns,” where you have a partner throw your ankles toward the floor as you resist with all the strength your lower abs can muster. Well, this is it’s evil, obliques-focused cousin.
How to do it:
Lay with your back on the floor, placing your head between your standing partner’s feet.
Reach back and hold your partner’s ankles or calves securely with your hands. This provides leverage and stability while performing the exercise.
Bend your knees slightly and slowly raise your legs up towards your partner.
Allow your hips to roll up off the floor as you elevate your ankles to your partner’s chest. Then, the fun begins.
Have your partner throw your legs down forcefully downward to your left or right, alternating direction each time.
Resist the force, trying as hard as you can to keep your ankles at his chest and don’t let your feet touch the ground.
Try 2-3 sets of 12-16 reps, going to each side 6-8 times.
6. Bicycle Crunch
Courtesy Image
Your bicycle crunch? You’re doing it wrong. We see it everyday, guys motoring through these sets with the vigor of a real-life cyclist on an uphill sprint. Abs unengaged, no extension. One simple solution for this potentially effective exercise: slow it down, man. Think of it as an oblique twist.
How to do it:
Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees into the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you fully straighten the other leg.
Pause for a count, then switch sides, bringing the left elbow towards the right knee.
Make this exercise harder by fully extending your legs in the start position, feet six inches above the ground, and initiating your reps from there – each time, your feet should return to this fully extended position. Controlling your reps in this way will decrease the amount of effective work you can do.
Try 3-4 sets of 10-12 reps total (5-6 each side).
7. Russian Twist
Courtesy Image
This move engages your lower abs to stabilize your body in the start position before leaving your obliques to do all the twist-y awfulness that this move portends.
The good news is that it has room for more advanced variations with resistance and that your obliques are sure to enjoy plenty of muscle-building breakdown along the way.
How to do it:
Lie down on the floor and anchor your feet. Have a partner hold them, or set yourself up on a specialty bench. Your legs should be bent at the knees.
Elevate your upper body to about 45 degrees and hold that position.
Extend your arms in front of you, approximately parallel to your thighs.
Twist your torso to the right side as far as you can while exhaling.
Hold the contraction for a second and move back to the starting position while breathing out.
Now move to the opposite side performing the same techniques you applied to the right side.
To make this move tougher, you can hold a dumbbell or weight plate at full extension or do it on a decline bench. Aim for 3-4 sets of 16-18 reps total.
Keep your rep pace moderate and make sure you come to a deliberate stop before going to the other side on each rep.
What Are Oblique Muscles?
Oblique muscles are key to a strong core.
Sebastian Kaulitzki / Getty Images
The oblique muscles run down the side of your abdomen. They’re hugely important to core strength, connecting the ribs, abdominals, lower back, and top of the hip. They promote stability and balance, important for many activities, whether you lift, run, surf, bike, or even just go for hikes. And if you’re like many folks out there who experience back pain, studies like this one from the Journal of Physical Therapy Science show that a strong core can help alleviate chronic back pain.
So what are you waiting for? Add our best oblique exercises into your rotation today. Your core—and likely lower back—will thank you.
Success is often measured by what we see on the outside. But, of course, rich and miserable isn’t much of a goal. The same is true for being passionate and living in a storage closet. Success is a big prize you can better score with a blend of rewarding attributes. It’s a combination of a position of power, the ability to make an impact, and a sense of purpose. These 10 powerful books put those goals at your fingertips.
They’ll help open your mind, inspire better habits, build more wealth, sharpen your negotiation skills, embrace change, make better choices, and get the inspiration to pursue your goal all the way to the winner’s circle.
10 Books to Help You Be More Successful
Courtesy image
For Determination
1. Shoe Dog: A Memoir by the Creator of Nike by Phil Knight
If you want to know what a real path to success looks like, you’ll find it in Phil Knight’s story. It’s one that began with sheer determination. Knight made a deal to import Onitsuka Tiger running shoes from Japan that grossed his company, Blue Ribbon, $8,000 his first year. It led to founding the Nike brand, which, 60 years later, is an absolute behemoth.
His detailed account of the twists and turns offers valuable lessons, from needing to feel an attachment with the product you’re selling to remembering anything can be learned (“I had no idea how to run a factory,” he writes of the decision to open Nike’s first, “but I was willing to try. I was willing to learn.”) Bill Gates calls the book, “a refreshingly honest reminder of what the path to business success really looks like: messy, precarious, and riddled with mistakes, endless struggles and sacrifice.” Knight even discusses coming back from the edge of bankruptcy on several occasions.
A takeaway: “Don’t tell people how to do things, tell them what to do and let them surprise you with their results.”
Though the days of jump rope competitions with friends are gone, the activity doesn’t have to remain a fond adolescent memory. It’s actually an efficient and versatile form of exercise. Plus, jumping rope doesn’t take up a lot of space or require any equipment aside from the rope itself. You can carry it in your backpack to bring on vacations and work trips, making it one of the easiest ways to build agility and strength on the go.
Men’s Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission.
Benefits of Jump Rope Workouts
While jumping rope may look like a workout for kids, it’s actually a simple and effective way for anyone to get a full-body workout. But don’t be fooled by its simplicity. When done correctly, jumping rope is an intense workout routine that shreds fat and burns calories.
A 2020 study, published in the International Journal of Sports Physiology and Performance, analyzed whether jumping rope helped beginner endurance runners build speed and agility. Over a 10-week period of jumping rope before training, the study concluded that the runners did in fact increase their speed and agility. They also noticed less stiffness in their legs and feet.
“Jumping rope is an excellent full-body cardio exercise that builds coordination and improves your cardiovascular system,” says Rachel MacPherson, CSCS, CPT. “It also burns a ton of calories and is easy to implement, so long as you have the skill.”
Best Jump Ropes for Working Out
Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are durable and whip around quickly, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away).
Before you begin using a rope, measure it to your height. When you stand in the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary.
To help you whittle down your jump rope options, we picked out our favorites. Whether you’re a beginner who wants to do a quick workout before the workday or a jump-roping veteran who wants an intense cardio session, there’s something for you.
Best Adjustable Jump Rope: Proud Panda Adjustable Weighted Jump Rope
Proud Panda Adjustable Weighted Jump Rope
Courtesy Image
An adjustable jump rope is a great option for your home gym, especially if you share it with your family. With Proud Panda Adjustable Weighted Jump Rope, anyone can adjust the rope to make it the perfect length for them. Plus, the weighted handles add a bit of difficulty without going over the top, making it perfect for beginners.
Best Ball Bearing Jump Rope: VOXLOVA Weighted Jump Rope
VOXLOVA Weighted Jump Rope
Courtesy Image
If you want a simple jump rope that’s smooth when in use, try VOXLOVA Weighted Jump Rope with ball bearings. This inexpensive rope, which has an adjustable cable and silicone-covered handles, is great once you get your rhythm down.
Best Weighted Jump Rope: Proud Panda Heavy Jump Rope
Proud Panda Heavy Jump Rope
Courtesy Image
While the Proud Panda Heavy Jump Rope looks like a regular rope, it’s actually heavy-duty, durable, and weighs in at three pounds. Don’t think that sounds heavy? Once you start using this rope you’ll notice it. That added weight helps not only to build strength in your arms and back, but also burn more calories than the average rope.
Best Jump Rope Workout Routine
Jumping rope is “ideal as a pre-workout warmup movement because it activates the central nervous system, helping you get revved up and prepared for lifting weights or any other sport requiring power and speed,” MacPherson says. That said, if you’re short on time, running through a fairly quick jump rope workout like the one outlined below is a great way to burn calories and get your heart rate up.
The ideal jump rope workout for beginners consists of three training blocks. You practice different jumps, rest for two minutes, and move on to the next block.
Block 1
1. Forward Jump x 60 sec.
How to Do It
This is the basic jump. Jump over the rope with both feet on each revolution, swinging the rope forward.
2. Side-to-Side x 60 sec.
How to Do It
Jump laterally on each revolution, going a few inches to your left as the rope passes under your feet, then to your right on the next rep. Continue to alternate sides as you get into a rhythm.
3. Backward Jump x 60 sec.
How to Do It
Similar to the forward jump, jump over the rope with both feet on every revolution—only you’ll swing the rope backward on each jump.
4. Single-Leg Jump (Left) x 60 sec.
How to Do It
Jump on one foot while swinging the rope forward, making sure to land softly to absorb impact.
5. Single-Leg Jump (Right) x 60 sec.
How to Do It
Repeat the exercise above with the opposite foot.
Block 2
1. Forward Jump x 60 sec.
How to Do It
Repeat the same exercise you did in the first block by jumping over the rope with both feet on every revolution, swinging the rope forward.
2. Alternating Jump x 60 sec.
How to Do It
Jump on one foot, then the other, alternating single-leg jumps on each rep.
3. Foot-Cross Jump x 60 sec.
How to Do It
Cross your feet over each other on each rep. Alternate the foot that lands in front.
4. Single-Leg Jump (Left) x 60 sec.
How to Do It
Repeat the same jump you did in the first block. Starting with your left foot, jump as you swing the rope forward.
5. Single-Leg Jump (Right) x 60 sec.
How to Do It
Once again, repeat the same jump as in the first block. Switch to your right foot and jump as you swing the rope forward. Don’t forget to land softly.
Block 3
1. Forward Jump x 60 sec.
How to Do It
Repeat the same exercise you did in the first and second blocks. Complete this basic jump by jumping over the rope with both feet on every revolution, swinging the rope forward.
2. Double Jump x 30 sec.
How to Do It
Jump high enough that you can pass the rope under your feet twice on every revolution. If you can’t do it fluidly, practice it for 30 seconds—it doesn’t matter how many times you miss.
3. Alternate Foot Jump x 30 sec.
How to Do It
Similar to the single-leg jump, the alternate foot jump allows you to add a little intensity to your workout. Start by jumping over the rope with one foot and switch to the alternate foot on every revolution as you swing the rope forward.
4. Backward Jump x 60 sec.
How to Do It
Just like the forward jump, you will want to jump over the rope with both feet on every revolution. However, with the backward jump, you will swing the rope backward instead of forward.
5. Jumping Jack Jump x 30 sec.
How to Do It
A great alternative to the basic jump is a jumping jack jump. Put your hands out to your side while holding your jump rope and jump slightly over the rope while you move your feet out as if you were doing a jumping jack.
The best jump rope workouts burn calories and build muscle.
Justin Steele
Weighted Jump Rope Benefits and Workout
Jumping rope is already a cardio-heavy form of exercise, but when you add weight, you find the sweet spot between burning calories and gaining muscle—especially in your upper body. Studies also show you can improve joint repositioning, increase your levels of coordination, and gain greater overall endurance for individuals using them.
When it comes to jumping with a weighted rope you can pretty much do all the same exercises as a regular jump rope, plus a few that specifically target your upper-body muscles.
Basic Forward Jump x 40
How to Do It
The basic forward jump is simple and straight to the point. Jump over the weighted rope of your choosing with both feet as you swing it in a forward motion.
Double Outside Circle x 20
How to Do It
Standing with both feet hip-width apart, hold the ends of the rope in each hand. Using a 5 lb jump rope, bring the ropes in towards each other as you rotate your arms to create a circle.
Weighted Jumping Jack Jump x 30
How to Do It
For added intensity for both your upper and lower body, put your hands out to your side while holding your jump rope and jump slightly over the rope while you move your feet in and out as you would during a jumping jack.
Side Swipe x 15
How to Do It
With your rope in each hand at your side, start by doing a basic forward jump. Next, swing the rope outside of your body to the left and then to the right before coming back to the middle. This is one rep.
How Long Should I Jump Rope for a Good Workout?
Workout duration depends on your goals and your health. If you want to lose weight, jumping for a long time can help burn calories. If you’re looking to gain muscle, you may not need to jump for as long, but you might want to use a weighted rope.
“If you’re jump roping for an extensive plyometric workout, I would keep the reps lower, rest higher, and perform no more than three to five sets, keeping reps around 10 to 15,” says certified strength and conditioning specialist Jarrod Nobbe, MA, who’s the head weightlifting coach at Athletic Lab. “For cardio, 10 to 15 minutes of jump roping will help you reach your goals. I wouldn’t recommend continuously jump roping for that amount of time, so using intervals of 10 to 60 seconds with a 1:1, 1:2, or 1:3 work-to-rest ratio would be great. Start with less time and as you become acclimated, jump rope for longer.”
Can I Lose Belly Fat by Jumping Rope?
Jumping rope can be a great addition to any weight-loss routine. That said, how many calories you burn doing any sort of exercise depends on several factors: duration, intensity, and your individual body.
If you’re tired of hearing the same old, You can’t spot-reduce fat, we’re with you. But according to MacPherson, “Losing belly fat happens when you lose overall fat. If you eat fewer calories than you burn, and part of your calorie burn comes from jumping rope, you can lose belly fat.”
Jumping rope isn’t going to yield the exact same results as other forms of cardio. However, Nobbe equates 10 minutes of jumping rope to 10 minutes spent jogging or moderate biking.
If you instead perform high-intensity jump rope intervals—during which you jump very fast to spike your heart rate, then take ample rest in between each rep—it’s more comparable to sprinting, Nobbe says.
“Match your effort and intensity to your intended method,” says Nobbe. “Longer work should be performed at a lower intensity and equal or less rest. Higher effort should be at a higher intensity with longer rest.”
Is 15 Minutes of Jump Rope Enough to Lose Weight?
Weight loss is an individual journey. Both MacPherson and Nobbe agree that while jumping rope for 15 minutes on its own may not be the sole reason for weight loss, it can definitely be a helpful tool. “If you add it to your workouts every day or two, it can contribute, as long as you consume fewer calories than you burn,” MacPherson says.
“Fifteen minutes of jump roping can be a step in the right direction for weight loss. Switch up your routine by using shorter or longer work intervals to reap the most benefits,” says Nobbe. “Pair regular exercise with a balanced healthy diet and hydration for best weight loss results.”
Men’s Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission. Questions? Reach us at shop@mensjournal.com.
Looking to do some more working out from home? It’s great do be able to just roll outta bed and get your reps in without having to leave the house. No more dealing with crowds and ridiculous subscription fees. But you do gotta take some things into account, like how much space you got to work with. And with the space you got, you gotta get gear that can fit.
One of the best items for working out at home is an item that can be used in any home and those are resistance bands. From the most lavish homes to the most compact apartments, you can use resistance bands anywhere you want. And now that the weather is getting warmer, you can use them outside as well as inside. They are amazing.
What are resistance bands? They are stretchy bands, usually made with rubber or even nylon, something stretchy and durable. You hook them up to a doorframe or something like that, or you use them on their own to help add more resistance to workouts. Hooking them up to door frames can even make them good replacements for free weights.
Using resistance bands is great for the convenience. You can do so many different workouts with them and you’re not just limited to upper body workouts. You can get the whole body going for a sick workout any day of the week. You’ll be getting nice and ripped just in time for beach season, all from the comfort of your own home.
The Kinds Of Workouts You Can Do With Resistance Bands
One of the best things about Resistance Bands is the variety they offer up in your home gym. It’s not like picking up a dumbbell where you’re only getting your arms worked out. You can do a whole bunch of different workouts and focus on different kinds of goals.
For example, you can use them to do the kinds of heavy-duty workouts needed for strength training. Heavy-duty resistance to really bulk those muscles up with bands that just won’t break. Or you can do lightweight training to sculpt your body. Even go for rehab workouts so you can come back from an injury to the best of your abilities. It’s even great for highly specific goals like training your arm to become a better pitcher in baseball.
Not to mention the amount of variety it offers you in the broad strokes of getting your home gym fully equipped for full-body workouts. You can do arm day and leg day without having to go to a different piece of equipment. If you’re new to the workout game, you can use them to assist you in doing pullups, so your whole body weight isn’t making it too difficult on you.
Whether you are working out your core or your arms or legs or you just want to stretch before you hit the road for a long run, resistance bands are hard to beat. They are incredibly durable and offer a variety of workout options hard to find anywhere else, especially for a home gym. So if you want to get a set for your home, check out the best resistance bands we have picked out for you guys below.
Types of Resistance Bands
With resistance bands, you pretty much have two options to work with. You got the ones that can be hooked up to a doorframe or a wall or whatnot, giving you more options to work with when it comes time to workout. Or you can get the free bands, smaller options that are to be used in tandem with other workouts to give them just a little more of a kick. The ones that get hooked up to something can be used in both ways, but the ones that don’t come with a hookup system and are to be used on their own are useful for only that kind of system. It all depends on what you’re looking to do. Build up the body or tone the body.
Average Price Range
One of the best things about resistance bands is that, for the most part, they don’t cost too much. You can find a lot of them for around $13 to $40. Some higher end ones can be grabbed at around $80 or thereabouts. But generally speaking, these won’t break the bank and will end up giving your home gym quite the range of workout possibilities. That’s a lot of bang for your buck.
What Else To Look For
When it comes to picking up resistance bands for your home gym, you got a lot of options to work with. Like anything in the fitness world, there are a lot of options. So you gotta try to find the best. The ones that are affordable yet incredibly durable. Well made so you don’t end up getting hurt during a workout. And we have found some of the best out there for you guys. So all you gotta do is scroll on down to pick up the one that works best for you.
The Men’s Journal Pick For Best Resistance Bands: VEICK Resistance Bands Set
Men’s Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission. Questions? Reach us at shop@mensjournal.com.
Working out from home is great but it can lead to some issues that need to be taken into account. Space is the primary one. Not everybody lives in a palatial mansion, so we need to work with what we got. And if you’re looking to spend time building up your muscles, then you’re going to want an adjustable kettlebell in your home.
A kettlebell is a great piece of workout equipment in general. It’s like a dumbbell, but with a different grip. Instead of a dumbbell where the grip is in between the two weights, these are designed with the grip above the weights. It’s like carrying a duffel bag the way these are designed. It gives you much more variety in terms of the workouts you can do since you got more gripping options. The gains you will get in your upper body will be out of this world.
The only issue is that like dumbbells, you tend to need more than one so you can have different weight options. But technology is a beautiful thing because now there are adjustable kettlebells. With the flick of a switch or the turn of a dial, you can go up or down in weight. No need to have a whole set cluttering up your home. Just one of these bad boys can do the trick.
Benefits Of Adjustable Kettlebells vs Kettlebell Sets
An adjustable kettlebell lets you choose the weight you want depending on the type of exercise you’re doing. So if you want to lighten up for presses, you can. Then, when it’s time for swings or lunges, just dial the weight back on. An adjustable kettlebell not only takes up less space in your home, but it takes up less time for a workout.
How We Picked The Best Adjustable Kettlebells
Going through all the options at Amazon isn’t easy. We needed to have some parameters in mind to pick out the best of the best. Not just by testing them out or by checking out customer reviews. But the functionality of each around these parameters. All 5 options we picked out work, but you may be looking for something specific. And chances are good one of these options below will satisfy those needs.
Is there an alternative to Bowflex?
Bowflex’s SelecTech 840 adjustable kettlebell (see it on Amazon) is without a doubt the gold standard adjustable kettlebell in terms of design and functionality, but also comes at a higher price point. However, sometimes it can be found at a discounted price on Amazon to match the price of competitors (around $150). Check prices for Bowflex SelecTech on Amazon.
There are alternatives to Bowflex available on Amazon too and we’ve listed the best options below. For example, Apex does a heavy-duty kettlebell (get it here) for a fraction of the price, but in terms of design and functionality, it doesn’t quite compare to Bowflex. Read on to see our other kettlebell picks.
Average Price Range
If you want to get a good kettlebell, you’re gonna want to spend a little bit of money. The best of the best is gonna run you around $200 when it isn’t on sale. You can find others from around $50, but those aren’t the rule. Most of the best will go around $150, that range. But the benefits it provides to you in terms of workouts and space saved, it’s more than worth it.
Are you ready to jump on the kettlebell train? You need an adjustable kettlebell. If you can’t—or just don’t want to—opt for the SelecTech, check out these adjustable kettlebells as alternatives to Bowflex.
The Men’s Journal Pick For The Best Adjustable Kettlebell: Bowflex 840 SelectTech Kettlebell
Amazon
When it comes to adjustable kettlebells, you should go with the Bowflex option. Bowflex makes some of the best workout gear around and this kettlebell is no exception to that rule. It feels easy on your hands when using it, is sturdy enough to handle a workout, and is easy to adjust. You’ll be doing yourself a favor picking this up.
Best Lightweight Option: Bibowa Adjustable Kettlebell
Amazon
Ideal for beginners, this kettlebell bell gets a 4.3-star rating. Clearly, people love it. It easily adjusts to add or remove cast-iron weight plates in six increments. It’s got an easy grip and a flat base to make for much easier workouts.
Best Heavy Option: Apex Adjustable Heavy-Duty Kettlebell
Amazon
More serious lifters should look here. Made from solid cast-iron and reinforced with a powder coating, this bell comes with a 15-pound weighted handle. It’s adjustable between 20-50 pounds. Do Kettlebell Swings, Russian Swings, Goblet Squats, Lunge Presses, and many more.
This kettlebell adjusts quickly; simply push down and twist to select the resistance that you want. It has seven different weight settings for you to use depending on your proficiency.
Best Portable Option: LIGHT DUST Portable Kettlebell Sandbag
Amazon
Maybe you’re looking to workout wherever the mood strikes. In the house or out in the backyard. With these sandbag kettlebells, you can workout wherever you want. Take out the sand or add in more to adjust to your desired weight and workout wherever thanks to the incredibly durable design. They can survive anywhere. All for a great low price.
No day is the same for Kevin Hart. Presently, the multi-hyphenate is splitting his time between being on location in Northern Ireland producing his latest movie, Lift, and preparing material for his highly anticipated Reality Check arena tour. His tremendous success is a result of an endless drive, which he reaffirms every morning at five o’clock during his daily workouts with trainer Ron “Boss” Everline.
“My workouts allow me to attack the day with the same energy, no matter what I’m doing,” says Hart, on set in Belfast. In his hometown gym or on the road with Everline, the 42-year-old fuels his energy by drinking C4 before training sessions. So when the company approached him about being the face of their new brain-boosting C4 Smart Energy, the fit was natural. “I felt the benefits not only in the gym, but I was able to keep that momentum going through the rest of my crazy schedule.”
We spoke to Hart about his fitness philosophies, training on tour, and getting into soldier shape to play Roland in the upcoming Borderlands movie.
Courtesy Image
Men’s Journal: How did this partnership with C4 come about?
Kevin Hart: I was well aware of C4 long before I partnered with the company. I was using their product to kick off my mornings, especially when I was putting in work at the gym because I found it brought a lot to my energy levels. It helped me not only maximize my workouts with Boss, but also keep that momentum going throughout the day ahead. So it was a part of my lifestyle before all of this came about.
How has the way you train evolved over the years?
The workouts have changed because we have changed. Boss is a phenomenal trainer, and does a great job mixing up our routines to a point where they don’t become routine, while staying productive. That’s what makes a trainer great in my eyes. Over the years we’ve progressed quite a bit, and we’re able to look back on a long list of accomplishments. We’ve done marathons, CrossFit sessions, epic bike rides, and so much more.
Leaving aside particular projects, what are your goals when you go into the gym now?
I believe the biggest goal is always to find happiness within yourself. I’m not going into a regular session just to look a specific way. My everyday goal is to be consistent. I want taking care of my health to be a part of my lifestyle, and to keep going in the right direction 365 days a year. That’s why I never want to do a workout that doesn’t allow me to move the next day. Because having that time every day where I’m paying attention to my fitness is important to my happiness.
How so?
I found that if I didn’t get a workout in at the beginning of the day, I’d be sluggish in the afternoon. Standup comedy is something that has always demanded a lot of energy from me, and I like to perform with a lot of intensity. I want to be able to perform at my highest level, especially when I’m out on the road. I’m looking to give people their money’s worth on this tour. I don’t want to half-ass it. There was a while where we weren’t able to do shows, so I’m excited to get back out there.
Do you have any jokes about working out that’s come out of your training recently?
Art imitates life, and comedy comes from life experiences. I can’t share anything that I’ve come up with recently because I need the people to pick up the tickets! We’re still adding new shows to the tour and going to some other countries, too. I’m in the world of go and I’m keeping my foot on the gas.
Is it difficult to find places to train while you’re traveling for a tour like this?
I’ve built relationships with gyms all over the world after touring as long as I have. There are a lot of places that’ve been gracious about letting me get in during off hours so I can avoid any kind of commotion. The biggest thing is diet. You can work out hard as hell, but if you aren’t eating right, then you’re fighting an uphill battle.
Speaking of your work with Boss, you guys seem to have a lot of fun. Is that important, too, as far as staying consistent with your training?
Having fun in our workouts is important. Nothing in life should be taken too seriously. There should be a little bit of fun in everything, especially when you’re doing something you love. You have to be able to smile. That’s how you lighten the load and make work easier and enjoyable. My trainer has become a brother, and our relationship is something that I feed off of. The morning rituals between us include laughter and meaningful conversation while we’re working to make ourselves better.
Do you have any music you like to play during those sessions?
Lots of Bon Jovi.
Do you have an accomplishment in your fitness as it relates to your film projects that you’re most proud of?
I can’t say that I’ve gotten to the point where I’ve achieved that. There’s still a lot more that I plan to do. I’m still making movies and producing movies. My role in Borderlands was different. I found a lot of fun in that challenge.
We’re very excited for Borderlands—and so are all those fans of the video game from Gearbox. You worked with Navy SEALs and trained in hand-to-hand combat for it. What can we expect from your performance as Roland?
Expect to be shocked. I don’t want to share too much because this is one of those projects where there’s an amazing fanbase already built in because of the game, and I want them to experience it fully in the theater. There were some reservations about the casting choices, but I think people are going to have their minds blown. Our director and the rest of the cast did an amazing job. Just wait until you see what we all did together.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
