World Fitness Blog : Leading Global Bloggers

February 5, 2021

How to Argue Better and Cope With Conflict—Without Losing Your Cool

Perhaps you had a few conversations in the past year you regret. Maybe your friend, neighbor, or family member went apocalyptic, and you matched the intensity. Rosalie Puiman, leadership coach and author of The Mindful Guide to Conflict Resolution, says that doesn’t have to be the case. Here are her top tips on how to argue better and cope with conflict.

1. Drop Your Ego

“If you’re having a tough discussion, especially around politics—and you want to be constructive—let go of the old paradigm of winning and losing,” Puiman says. Don’t argue to win, but rather to explore the intricacies of another person’s perspective. Shifting the narrative lowers the stakes.

2. Be Curious


“A great way in is to ask what the other person’s experiences have been. Be sincere, and share yours, too.” When you disclose something personal and make yourself vulnerable, it can make a divisive topic feel like less of a debate on moral mandates of right and wrong.

3. Tap Into Unsaid Emotions

Polarizing issues can automatically trigger anxiety and defensiveness. “The other person might be scared, angry, hurt, or they don’t feel seen. Identify that and say: ‘Wow, I sense so much pain in your words.’ ” Empathy can steer dialogue into neutral territory.

4. Know When to Walk

It’s okay to cut bait when things aren’t going well. “Say, ‘I think we’re touching on subjects we absolutely disagree on, and I don’t think it’s helpful to our relationship if we continue this.’ ” Changing the topic isn’t copping out.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

February 4, 2021

How to Build Intimacy in Your Relationship

Filed under: Fitness — Tags: , , — admin @ 6:08 pm

If months of working, eating, breathing, and spiraling into pits of despair with your partner has left you feeling more like roommates than lovers, you might need to zero in on your intimacy, says Dana McNeil, licensed marriage and family therapist and founder of The Relationship Place.

Sexual and emotional intimacy is what lets you feel connected to another person; it’s how we gauge if we’re in a satisfying relationship. Without it, you can feel alone, unsupported, or like your sex life has lost its spark. It’s normal to experience an ebb and flow, especially considering the dumpster fire that was 2020. When you’re stressed, your body focuses its energy on handling that threat, shunting power from everything else, including the brain.


“The brain is an erogenous zone, and without the ability to access those intimacy tools, the desire, sex drive, and an ability to function with your partner in a loving way flies out the window,” says McNeil.

But strong emotional intimacy is crucial to mental health, because it’s what helps us feel safe when we’re stressed, adds Jenni Skyler, Ph.D., director of The Intimacy Institute in Boulder, CO. What’s more, studies show a lack of intimacy is one of the top causes of divorce.

Skip your instincts for now: Men often initiate sex as a way to feel emotionally connected; but, in a hetero relationship, if a woman doesn’t feel that bond, she won’t want to be physically vulnerable, McNeil explains. This leaves everyone feeling more alone.

Instead, normalize listening and sexual intimacy will follow. Skyler suggests playing “mad, sad, glad,” where you both share one thing that stirs up each of those emotions. It can be a sentence or a rant. Just keep in mind that while men are very solution-oriented in conversations, your partner might just need someone to listen—so ask what they need.


Either way, finish with what you’re happy about—studies show expressing gratitude boosts relationship connection and satisfaction.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

February 3, 2021

5 Ways to Be Happier Now, According to a Life Coach

In the pursuit of happiness Austin, Texas, life coach Bryan Daigle helps people see big life changes more clearly—from career jumps to relationship overhauls. Here’s some of his sage advice—free of charge.

How to Chase the Pursuit of Happiness

1. IDENTIFY YOUR MOTIVATION FOR CHANGE

“There are two types of energy,” Daigle says. “The energy to move away from something, and the energy to move toward something else.” Say you want to relocate across the country because your wife just filed for divorce. Is this a catalyst for change you’ve been too complacent to act on, or are you running away?

2. KNOW IT’S NEVER TOO LATE


“You’re capable of more change than you think, but that voice in your head inspiring a revolution will get only quieter the more you suppress it.” Heed that internal monologue, and don’t shy from shifting gears. Give yourself permission to ditch your current track to pursue your real passion, or reconnect with someone with whom you’ve lost touch.

3. THINK BACK FROM YOUR FUTURE

Not to get too morbid, but think about your life from your deathbed. “What decisions will you be most proud of? What will you wish you had done? What things seem so important now that are actually inconsequential?” This can shuffle your priorities in a big way.

4. NAME YOUR EMOTIONS

Fear is one of the biggest roadblocks to change. “By naming it and putting it in front of you, it can’t sabotage you from behind. Afraid of not making as much money in a new career? Say it out loud, then you can assess it.”

5. STEP OUTSIDE YOURSELF

When making a big decision, you want to be in the right frame of mind. “Sometimes that means going into nature or embarking on a road trip. Find something that grounds you, so you’re not coming from a place of high emotionality.”

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

February 2, 2021

Bryson DeChambeau Invests in Mark Wahlberg’s Supp Company, Performance Inspired

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 5:16 pm

You could say Mark Wahlberg’s most at home when he’s training. His inner drive is genetic and by some standards borderline obsessive—but that’s why the man’s so successful. He previously spoke with Men’s Journal about his daily routine, saying “breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6.” So it was only natural for him to make a personal venture into supplements. Enter Performance Inspired.

After all, what better way to maximize recovery and gains than to have a direct hand in optimizing pre-workouts, BCAAs, creatine, and bars? From the beginning, Wahlberg adopted a startup mentality, hustling to research the competition and reaching out to distributors (you can read all about his journey into the supplement biz here). His partner, Tom Dowd, worked at GNC for 25 years and was involved with an exhaustive range of product development. His know-how and Wahlberg’s determination to provide clean, natural products to everyone from student athletes to weekend warriors made PI a success.


Now, they’re welcoming a new ownership union with pro golfer Bryson DeChambeau. He’ll take an active leadership role in shaping PI’s line of products and work with Wahlberg to inspire others to lead healthier lifestyles through fitness and nutrition. (We foresee many brainstorms happening over a round of golf.)

“The PI team created a full line of all-natural, clean products you can trust and their commitment to quality is what drew me to their products,” DeChambeau said in a press release. “I look forward to helping them develop more products and introducing healthy options to the golf and fitness community. Everyone is looking for healthy options on the course and at home, and I can’t wait to help inspire others to improve their golf fitness and their overall health, the right way!”

The hope is to develop a “Golf Fitness” strategy largely influenced by DeChambeau. (If you’ve been following his 40-pound bulk-up, you know why.) DeChambeau’s been creating a buzz ever since he beefed up—prioritizing strength, flexibility, and nutrition—and started driving the ball, on average, 322 yards. He finished the 2020 PGA Tour season as the longest hitter in the history of professional golf. If it seems like DeChambeau and Wahlberg are a match made in heaven, that’s because they are.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

February 1, 2021

Iron Sharpens Iron: Why You Need an “Everyday Warrior Tribe” in 2021

Filed under: Fitness — Tags: , , , , — admin @ 1:35 pm

“As iron sharpens iron, so one person sharpens another.” – Proverbs 27:17

Looking back on my past 20 years, I now understand that the influence of those around me has been the foundation of my success. I’ve been the fortunate recipient of being surrounded by more capable, humbly confident, respectful, growth-minded everyday warriors in pursuit of the same goal: continual improvement. At times it was almost like osmosis––by mere proximity to these warriors, I became better in every facet of my life. From a 130-pound Marine Private to a 200-pound Tier One operator and now an active business entrepreneur––my success is very much a result of their impact on my life.

Choose Your Tribe Carefully


Beyond the effects of self-improvement, I had a tribe. And everyone wants and needs to be part of a tribe to which you have a sense of esprit de corps––that feeling of pride, fellowship, and common loyalty. A word of caution––a tribe can work both ways. Belonging to the U.S. Army Special Forces community can create a sense of pride, fellowship, and common loyalty; as much as belonging to MS-13 or ISIS does. Make sure you choose a tribe that stands for good and influences people in a positive manner. A great quote from an unknown author reinforces this:

If you hang around 5 confident people, you will be the 6th one.

If you hang around 5 intelligent people, you will be the 6th one.

If you hang around 5 millionaires, you will be the 6th one.

If you hang around 5 negative people, you will be the 6th one.

Your Tribe Will Change

In life, you may shift between multiple tribes and that is okay––people evolve, people change goals, people move jobs or locations. What is important is that you are intentional about the people you surround yourself with. When I left the SEAL Teams and moved to Austin, I didn’t know anyone. I felt tribe-less and knew I needed to engage with people until I identified my next circle of everyday warriors. It didn’t happen overnight, but I eventually found a group to call my own. Most of my current tribe doesn’t reside in Austin, but regardless of distance, we engage weekly if not daily. That’s the beauty of social media and electronic communication––if used correctly, it can be an effective tool to create and foster positive relationships and interactions.

When I talk about each of my tribe members, these everyday warriors, I instantaneously start smiling and bragging about each of them. I feel humbled to be associated with them. In many ways, I take more pride in their accomplishments and success than my own. I’d be remiss if I didn’t highlight a few of the Everyday Warrior tribe members:

  • Lisa Jaster: Mother, West Point graduate, and the third woman in the history of the U.S. Army to graduate U.S. Ranger School…at the age of 37, no less.
  • Kirk Parsley: Former SEAL turned Navy doctor. Renowned expert in human performance and sleep.
  • Glenn Cowan: Former Canadian Tier One operator and successful venture capitalist with an unwavering positive outlook on life.
  • Melody Schofield: Competitive Crossfitter and 3x American Ninja Warrior Competitor.
  • Rob Jones: Former Marine and double amputee. Paralympic, who ran 31 marathons in 31 days.
  • Chris Frueh: Renowned psychologist and behavioral scientist, who personally helped me through my darkest days.
  • Dean Stott: Former UK Tier One operator, who despite suffering a career-ending injury, has become a record-breaking explorer and adventurer. Best-selling author of Relentless.
  • Rick Kadets: Former Marine and one of the most talented artists and photographers I’ve ever met. The guy is always trying something new and never stops smiling.
  • Dan Luna: Retired SEAL and Tier One Operator. Always in the pursuit of knowledge, when Dan isn’t finishing his Doctorate at USC, he serves as a human performance coach.
  • Nick Shaw: CEO of Renaissance Periodization, one of the most effective and scientifically sound diet and fitness training companies I’ve worked with. Former competitive powerlifter and body builder.
  • Rich Diviney: Retired SEAL and Tier One Operator. Human performance and leadership coach. Author of “The Attributes: The 25 Hidden Drivers of Optimal Performance.”

Find Your “Everyday Warrior Tribe” in 2021

Why introduce them? Because 2020 has impacted us all, even the aforementioned leaders. COVID, quarantine and even the presidential election has physically and emotionally isolated us from one another. However, we are taking action to change this. To put an alternative, positive, and healthy message out there.

In 2021, our tribe is excited to embark on this journey we call the ‘Everyday Warrior Initiative’, to tear down the physical or metaphorical walls that separate us and start building up one another. If you, like us, consider yourself an everyday person with a genuine desire to pursue a life of impact and continuous improvement, we’d love if you would join our tribe and kick off 2021 in an unprecedented, life-changing way.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

January 28, 2021

Go Full McConaughey With the Actor’s Favorite Unorthodox Workouts

Struggling to get a consistent workout regimen at home? Matthew McConaughey’s workouts are anything but traditional, but they’ll boost your mood, health, and the monotony of isolation. Is it any surprise the actor’s got some unorthodox tricks up his sleeve to make movement a movement?

1. Run From Home

“Like any mammal, we’re always gonna make it back home. I like to run 20 minutes out, turn around, and drop and do 20 pushups 10 times during the run back.”

2. Dance All Night


“I could and should probably do it more often. It’s my favorite cardio. I don’t mind having a cocktail during some of my workouts.”

3. Have Some Sex

“The original exercise,” McConaughey writes in Greenlights. “It makes our companion see us in a more flattering light, which psychologically makes us feel like we look better.”

4. Wrestle…or Not

“I love it, but blew my ACL during a match. So now I spend a lot of time on the elliptical instead.”

5. Just Schedule It

“You don’t have to actually work out, just plan on it, that’s enough.”


For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

January 22, 2021

This At-Home Lower Ab Workout Will Crush Your Core

Your lower abs are high maintenance. It takes a clean diet and consistent regimen to make them pop. While your total-body sessions hit your core, it’s equally important to do a targeted lower ab workout at least once a week. Doing so can reduce and prevent low-back pain, and help correct posture and pelvic tilt issues. A strong core connection and understanding how to engage your lower abs will improve your everyday movements but also unlock greater strength gains whether you’re training at home or in the gym.

Over time, you’ll stop overworking the muscles you’re not trying to target—but often take over—and see more defined lower abs. Some tips before you attack the lower ab workout below: Targeting the lower abs can be thwarted by tight, overactive hip flexors; overdoing an exercise’s range of motion; and moving too quickly. But don’t get disheartened! The circuit below will give you the tips and confidence to get where you’re trying to go.


Best of all, this workout entirely comprises bodyweight exercises. All you need is a yoga mat and some will power.

Directions: Perform 1 round for a quick fire up or 3 rounds total for a full roast.

The Best At-Home Lower Ab Workout

1. Toe Taps x 10 reps each side

Lie on your back with arms actively pressing into the ground, head and neck relaxed. (Bonus: This move activates your triceps and opens up your chest). Raise legs into tabletop position with knees stacked above hips, shins parallel to the ground, feet relaxed. Inhale, then lower one foot at a time toward the floor, keeping the 90-degree bend at the knee. Tap the floor, then exhale to draw the leg back to the starting position. Alternate and perform on the other side; that’s 1 rep. To make it harder, take hands behind your head with elbows wide, lifting your shoulder blades off the floor. This spicy variation works the upper abs at the same time and add a stability challenge. Watch a video demonstration here on slide 1 (go to slide 2 for the advanced variation).

Pro tips: Go as slow as possible, and let a steady, consistent breath control the movement. A deep exhale will help engage your lower abs more. Watch that you don’t draw your knees in too close to your chest, always stop the knees a little farther away than you think (no closer than directly above hips) to keep the core engaged.

2. Forearm Plank With Knee Taps x 10 reps each side


Come into a forearm plank with forearms directly under shoulders, legs extended long. Activate your quads, engage your glutes, and stay on your toes by flexing feet and shifting weight forward. Draw your lower abs up and in—almost like you have an invisible tuck. This is subtle, but helps keep your back safe and engages your abs more. With everything fired up, start to gently lower one knee at a time to tap the floor. Use your lower abs and breath to control the movement. Your upper and lower body should remain still and stable. Alternate and perform on the other side; that’s 1 rep. Continue alternating on every rep. Watch a video demonstration here on slide 4.

Pro tip: To engage your serratus (the large muscle that extends from the outside of your ribs to just beneath your shoulder blades) and lats more, imagine you’re drawing your elbows back toward your hips.

3. Diagonal Dead Bugs x 10 reps each side

Lie on your back with arms straight up above shoulders, head and neck relaxed, knees stacked above hips, shins parallel to the ground, and feet flexed. Inhale, then extend your left arm and right leg away from you on a diagonal while keeping your right arm and left leg completely still. Exhale to come back to center. Alternate and perform on the other side, extending right arm and left leg; that’s 1 rep. Watch a video demonstration here on slide 4.

Pro tip: Move slow and controlled to get the most out of this exercise and keep your black flat to the ground but not fully pressed to the floor. This exercise will work your lower abs with the bonus of hitting your entire core. If you really nail the diagonal angle, you’ll feel your obliques fire fast!

4. Slow Reverse Crunch  x 20 reps

Lie on your back with arms pressed firmly into the floor, knees bent and feet close to glutes. It’s key you keep them here the entire time. With a tilt of your pelvis, use your lower abs to lift your hips an inch off the floor with knees coming in toward your chest. Lower back slowly with control so you can’t use momentum for your next rep (this is not a rocking movement). Watch a video demonstration here on slide 8.

Pro tip: Try not to shrug your shoulders or use your arms too much so you can really hit your core. You can get as little or as much as you want from this exercise so my top advice is to slow it down and control each rep.

5. Single-Leg Lower to Hip Lift x 10 reps each side

Lie on your back and raise legs into tabletop position with knees stacked above hips. Extend your left leg straight up toward the ceiling. Take both hands behind your head and roll up to the tips of your shoulder blades. Inhale, then extend your left leg down toward the floor as low as you can control it, then exhale and draw it straight back up. Once back at the starting position, use that pelvic tilt to lift the hips just off the floor. Complete all reps on one side, then switch. Watch a video demonstration here on slide 6.

Pro tip: Stay on the tips of your shoulder blades. This provides a killer stability challenge and upper ab scorcher from the head and shoulders being lifted. You’re welcome.

Kirsty Godso is a Nike Master Trainer and founder of Made Of Whey Protein Isolate

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

The 5 Best Workout Floor Mats For The Home

Filed under: Fitness — Tags: , , , , — admin @ 7:00 pm

People have been working out from home a lot more these days. And people want to keep upgrading their home gym. A great way to do that is to add a workout floor mat to your home. It gives you a little more variety in your workouts and helps to protect you and your floors.

Not all workout floor mats are made equal. So to help you guys pick out the right ones, we have picked out 5 of the best options on Amazon. Check them out below.

There are a lot of workout floor mats out there for you to pick from. So many that it can be mind-numbing. In all of our looking, we have come across one that is heads and shoulders above the rest in our eyes. And that is this mat from BalanceFrom. It’s an amazing yoga mat that can be used in the house with ease. Being that it is a yoga mat, it’s a convenient item. You can roll it up and bring it with you to any room in the house. Which also means it can be stored anywhere in the house with ease. It’s thick and durable, so it can be used for a long time with no worries about it being broken down. Be it for yoga purposes or other workouts, this is an amazing mat to add to the home. Even better is that the price is too hard to pass up. So if you want to pick up a new mat for the home gym, this is the right one for you.

Budgetary concerns may be keeping you from picking up some new gym equipment. But luckily for you, there are plenty of workout floor mats that come in under $50. And this one from AmazonBasics is at the top of that list. For our money, you would have no issues when you pick up this mat for the home. It comes in an interlocking design, so you can set it up as large as you can handle in the home. It’s soft yet durable, so you will feel comfortable while you workout. Anybody that picks this up will get plenty of bang for their buck and their home gym will become even closer to a professional gym.

There are two different kinds of workout mats you can get. There are basic rollout mats that are solidly made. Then you have the interlocking mats that can be retrofitted into any size depending on the room. And if you’re looking for the convenience of a mat that can fit into pretty much any home, then this set from ProsourceFit is the one for you. Setting this up in the home won’t be a problem at all. It’s like a puzzle, but with none of the frustration that comes with building a puzzle. You’ll keep the floors protected and offer a lot of cushioning for your body so you can have an amazingly comfortable experience. Even better is how easy they are to clean. Pick these up now if you want to get your home ready for a workout.

There are a lot of workout mats out there that are all about convenience. Which means they are kind of small, made at a size that can only really handle one body. But maybe you don’t need to worry about convenience. You want to just lay the mat out in your dedicated gym space and leave it there so it’s ready to go when you are. This is why you should get a spacious mat like this one from Gxmmat. It’ll give your home a ton of protection for your workouts. You’ll be able to clean it without any real issues. Comfort is at an all-time high with this mat. There are no real downsides here if you got the space. So if you got the space, you should pick this up now.

Yoga is an amazing workout for the home. It’s simple to do, it doesn’t require a lot of equipment in the home. And it delivers some amazing results, helping your flexibility and your core in a big way. All you’ll really need is a yoga mat. And this yoga mat from HemingWeigh is the kind of mat you need in your yogi life. It’ll give you the right surface area you need for a workout. It’s easy to roll up and put away or bring with you. And it’s very reasonably priced. So give yourself a nice little gift this holiday season and enjoy your workouts in peace.

Source

The 5 Best Pillows For Back Sleepers

Filed under: Fitness — Tags: , , , , — admin @ 5:00 pm

Everyone sleeps in different ways. If you are a back sleeper, then you know that you need different sleeping arrangments than side/stomach sleepers. Especially when it comes to pillows. Not all are made equal, but there are some that are made for the back sleepers of the world.

We know that there are a ton of Pillows For Back Sleepers out there. To make shopping easier for you all, we have picked 5 of the best options. Check them out below.


When it comes to finding the best pillow for back sleepers, you need to look at a few things. For one, how comfortable it is has to be at the top of the pile. The ability to make it fit your level of sturdiness. Can it last for a while or will the materials get bent out of shape in short order? How affordable is it in tandem to its efficacy in those other areas. Well, we have found a pillow that is great in every regard and it comes from the Beckham Hotel Collection. There’s no need to adjust the comfort level, as this filling is the perfect mix of soft and sturdy. It’s made from 100% cotton, so it feels soft when you lay your head down on it. It’s fade and stain-resistant, as well as being resistant to dust mites, mold, and mildew. And even better is that it is very affordable. One of the most affordable out there. Much lower than you would expect with how comfortable and durable it is. So if you want some help getting to sleep, this pillow is a great fit for any back sleeper out there.

When it comes to pillows, there are a ton that are set in their ways. You can only use them in one position and its sturdiness is set in stone. But not so when you pick up this amazing pillow from Ontel. This one is perfect for any position you like to sleep in. Like your pillow flat or curled up so your head is further from the bed? Whatever position you like to sleep in, this will handle it with ease. And you can adjust the support levels to your liking, taking out the filling until it gets to the point you are most comfortable. When you lay your head down on this after getting it into the shape and position you like, the soft Bamboo/Polyester blend will further relax you for an easier night’s rest. This pillow is a great choice for you guys.

If you want luxury with your pillow, you are gonna want to spend some money. Not too much, but it will cost you a penny or two to get something really impressive. And this pillow from Coop Home Goods is mighty luxurious. For one, it is a good looking pillow. It doesn’t look like it’s some special made pillow. It’s got a classic look to it. And in terms of comfort, luxury doesn’t even begin to describe this pillow. It’s out of control how comfortable this pillow is going to feel under your head at night.

When it comes to any pillow, you want it to be ergonomic. Something designed to be as comfortable as possible and to fit snugly under your head. And all the pillows discussed here are very ergonomic. But this pillow from EPABO tops them in the ergonomic department. It’s great in all the other areas too. It’s soft to the touch and it’s very affordable. But where this one stands out from the pack is that it is made with a groove in it for you to put your head in. That way your neck and back can get the proper support it needs to get you nice and relaxed for bed. You really can’t go wrong adding this fantastic pillow to your home.


For plenty of people out there, budgetary concerns are real. You can’t go spending money all willy nilly. But when it comes to sleeping right, you need to do something. Luckily, you don’t need to spend all that much money to get an amazing pillow that works for back sleepers. This one from SORMAG is wonderfully priced and will deliver quite the rest for you at night. Soft and fully supportive for any preference, this packs in a lot of bang for the relatively affordable buck.

Source

January 12, 2021

This Metabolic Conditioning Workout Is a Total-Body Burnout

Filed under: Fitness — Tags: , , , , , — admin @ 1:46 am

Cut yourself some slack when you’re getting back into the swing of things after the holidays. It doesn’t matter if you gained a few pounds. Maybe you upped your caloric intake and indulged in lower-quality foods, meaning you’re likely retaining some water. A return to your typical habits will restore equilibrium. But if you want to speed things along, a metabolic conditioning workout is just the ticket to reversing those effects. It’s chock-full of compound exercises to get your heart rate up (and keep it up for most of your workout).


 

To be clear, compound exercises comprise large, multi-joint movements that train several muscles at the same time for every rep you do. That means you’ll burn more calories and increase your metabolic demand so you’ll continue to burn at a greater capacity well after your workouts are complete.

How to Add a Metabolic Conditioning Workout to Your Regimen

This workout is evergreen and versatile. You can use it more than once weekly, and insert it into a training program that may involve heavier lifting on its other days. This strikes the balance between bodyweight training and lighter loads, so the complement is perfect. Don’t repeat this workout more than 3 times per week, and look to make minor progressions from week to week, primarily in the form of reduced rest and secondarily in the form of increased weight where applicable.

The Warmup

  1. 4-Point Squat: Assume a shoulder-width stance, and squat down low, while reaching down for your ankles on the insides of your shoes. Use your elbows to pry your knees open wide for an adductor stretch while you’re at it. Then, reach up above your head with straight arms, one at a time. From this position, stand up from the squat. Repeat for 2 sets of 6 slow reps. Rest for 30 seconds between sets.
  2. Spiderman Walk: Take a large lunging stride toward the floor. It’s okay to plant the trailing knee on the floor. Place both hands on the ground, to the inside of the leading foot. Push your hips toward the floor for a groin stretch, then slowly twist your torso while raising one arm directly toward the ceiling. Plant the hand back down and repeat with the other arm, twisting the other way. That’s one rep. Perform 5 reps.
  3. Shoulder Dislocates: Hold a broomstick, dowel, or band at arms’ length with the widest overhand grip you can. Starting at waist level and keeping straight elbows, circle the stick up and over the head, so it finishes at waist level behind you. Again, keeping straight elbows, return the same way to your starting position. Getting back to your starting position counts as 1 rep. Perform 10 reps.

The Best Metabolic Conditioning Workout for a Total-Body Burn

Part 1: Barbell Complex
Directions: A complex comprises a series of movements all performed in succession with the same piece of equipment and no rest. One exercise “flows” into the next for an assigned number of reps. Complexes can be as many or as few exercises in a row, with two being the bare minimum. Be sure to choose a weight that’s strong enough for the weakest movement in the complex. As mentioned earlier, this is a metabolic training tool, meaning the time you spend under tension will be enough to keep your heart rate up for a long time after your set finishes.


Perform 4 rounds of the following complex, resting 2 minutes between rounds.

  • A1. Barbell Romanian Deadlift x 8 reps: Holding a bar with an overhand shoulder-width, grip, perform a classic deadlift by keeping the spine straight and descending with the bar tracking close to your body. Keep a very soft bend in the knees, and go as low as your mid shin—or to where you feel tension in your hamstrings. Squeeze the glutes and return to the starting position.
  • A2. Barbell Mid-Grip Bentover Row x 8 reps: With hands on the same place on the bar, remain in the bottom position of your final deadlift rep, then row the bar to your ribcage by squeezing the shoulder blades together and pulling with your elbows. Avoid shrugging the shoulders up high. Keep them depressed so your neck stays long.
  • A3. Barbell Front Squat x 6 reps: After your final row rep, clean the bar up to shoulder level, and hold it across your collarbone with elbows as high as you can get them. It’s okay if the bar rests in the finger tips rather than the palms of your hands. Select a comfortable foot position and squat down by spreading your knees, keeping torso vertical as you lower your hips. Return to the start position by driving through the full foot, squeezing your glutes.
  • A4. Barbell Overhead Press x 6 reps: At the top of your final front squat, close your grip around the barbell and drop elbows so they’re facing the floor. Remain tight through your core and glutes, then press the bar up above your head as you exhale. Remember to keep the bar traveling in a straight line; aim for your nose (you won’t hit it). Once the bar clears your head, get under it by making sure ears are in line with the upper arms when the weight is overhead. Lower the weight slowly and repeat.

Perform the following two exercises as a superset for 4 rounds, resting 90 seconds between rounds.

  • B1. Dumbbell Reverse Lunge x 20 reps: Stand holding a pair of dumbbells like suitcases, then lunge back, aiming for the knee of the trailing leg to finish one inch off the ground. Keep the heel of the front leg on the floor as you maintain a tall spine. Try to avoid leaning too far forward. Return to the standing position and switch legs. Complete 10 reps per leg.
  • B2. Single-Arm Burpee x 8 reps per arm: A classic burpee is performed by planting both hands on the floor, performing a pushup, hopping into a squat position, then performing a full vertical jump. To keep things safer yet more challenging, plant one hand down to the floor. Hop out with your legs and hold a single-arm plank for a second count. Skip the pushup, hop back in, and stand tall. Don’t jump. Repeat all 8 reps on one arm, or alternate between arms.


Perform these following exercises as a superset for 3 rounds, resting 90 seconds between rounds.

  • C1. Plate Transfer Plank x 3 reps: Assume a classic plank position on elbows, with three to five individual weights (2.5- or 5-pound plates work best) stacked beside one of your elbows. Starting with the arm farthest away, reach across and stack the weights one at a time to the other side. Once they’ve all made it across, reach across with the first arm and stack them back where they started. That’s 1 rep. Perform 3 reps. Make sure you don’t rotate or twist the body when moving the plates. The point is to keep the plank looking as though both arms are down on the ground at all times
  • C2. Bear Stance Shoulder Taps x 8 reps per arm: Instead of a full pushup plank, a bear stance asks for you to assume more of a table top position on all fours. Keep a flat spine, and lift the knees off the ground by 2 inches, so they’re hovering. The only points of contact with the floor should be your hands and toes. When in position, slowly reach up with one hand and touch the opposite shoulder. Repeat with the other hand. Once you’ve completed 16 total touches, you’ve finished 1 set.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Source

« Newer PostsOlder Posts »

Powered by WordPress