Fitness & Workouts
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10 workout challenges to force you beyond your mental limits
We are firm believers in following every single little detail of a workout program and it’s diet plan. When you deviate from the specifics, it can be a slippery slope—especially for beginners. And before you know it, the program you started is something else completely, but that’s a whole other discussion. What we got you interested in is that headline. Here’s what we got: Following a program for 4-8 weeks, then another for 6-12 weeks or whatever it calls for can get stale… boring. One perfect way to change things up and boost your motivation is to take on some type…
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The 5-day holiday workout schedule for staying in great shape
Yeah, we get it: you’ve got to live a little, enjoy a cheat meal or two, hell, maybe even a couple of drinks. Finding that balance, they say. But the truth is: if a lean physique is your number one priority then you’d better believe that back-to-back-to-back binge dinners and hard partying can do some damage—and quicker than you think. Have your pie, potatoes, and stuffing. Drink your beers and stay up late. Just don’t complain if you pushed it too far and those abs you started to see are smoothing out. HFP expert contributor John Gioffre has the plan…
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6 moves I used to tame a cranky knee joint in 6 weeks
As like many of you, I’m a very active person, and when you’re active, it’s inevitable to get some bumps, bruises, tweaks, twists, pops, and cracks. That’s why it’s so important to build a body that’s both strong and agile. But, sometimes that’s not even enough and you end up needing to recover, rebuild, and move forward again. See also: my recovery from shoulder surgery Around April or May of this spring, I bolted down the beach as fast as I could. (I didn’t warm up. The waves were pumping.) As I got down to the water line my foot landed…
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6 moves to do before even getting out of bed
There are very few things that come before coffee. These six moves get a pass. We all wake up achy or stiff from time to time. Sometimes it’s from a serious workout, other times it’s stress, or it can even be a combination of the two. From personal experience: if I spend several hours surfing on Sunday, Monday morning is going to be off to a sluggish start. In a recent MorningRep poll on Twitter, 59% of respondents indicated they “sometimes” experience aches and pains while 36% responded that they “quite frequently” experience ailments. A follow up poll found that 49% typically experience discomfort…
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The 3-day Monster plan for size and power
This is called the Monster plan because that’s exactly what it will do to you—turn you into a monster. If you’ve been training several days per week or doing a lot of high-intensity interval stuff for the last few months, this is a nice block of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let’s use the next 30 days for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon Da Cruz (@brandondacruz_) demo one of…
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Find the fittest looking person in your office and challenge them to this workout
No matter how much you love your job, spending 8, 10, 12 or more hours on the hustle can wear even the most resilient executive down. That’s why we all need to be weekend warriors with hobbies and a solid workout regimen to balance out the stress, prevent burn out, and reinvigorate productivity. This is what keeps the creative, high-powered ideas flowing and successful people moving forward. Related: The most high-value snacks for your office—and the ones you should fire Aside from building up the body and mind with fitness, as any strong leader knows, the same goes for building a…
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The basic body transformation plan that’s souped up with experiments
You’ve mastered the basics and have cycled through several programs, but yet again, you’re looking for something “new” to see how far you can push your body’s physique. For this basics+science plan from rising fitness star Ian Canrobert (@CanrobertFitness), you’ll be incorporating the compound movements you’re already familiar with, but with a dedicated “focus” for each exercise. As what would be expected from a basics program, compound lifts will be the meat and potatoes of your training and will also be supplemented with specific accessory work. The “new factor” you’ve been looking for will be the exercise “focus”. Each of…
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The 3 beasts workout plan for strength, size, and power
This plan is broken into two main parts: an upper body workout and a lower body workout. An abdominal beast workout will supplement the upper and lower body days. We’ve picked big compound moves to get the most amount of work out of each session. A variety of rep ranges were also chosen to get a mix of strength, size, and power. In week one, the upper body beast is done twice (Monday & Friday) with the lower body beast done on Wednesday. In week two, reverse the order. The lower body beast is done twice (Monday & Friday) with…
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This 5-day bodybuilding split is a timeless classic
Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively. More into athleticism than aesthetics? Try our 3-day Contender’s Plan for high-performance athletes The Workout Plan DAY 1 – Chest & Back 1…
