Fitness & Workouts
-
The 6-week Return to Intuition workout plan
My physical pursuit for life is to be well-rounded and durable. I’d like to remain as fit as I can to perform in the sports that I enjoy for as long as I’m on the earth. I’m one year out from shoulder surgery and I just completed my first muscle up. (Original publication of this piece was March 6, 2022) For some, that’s nothing, to others, it’s impressive. To me, that’s a very strong signal that I’ve gotten healthy again and I’m able to be more dynamic with how I move. I won’t be doing any of those at volume,…
-
The Boogie Boarder workout plan
Boogieboarding, or bodyboarding as it is also known, is a dynamic sport that demands high levels of strength, endurance, power, and mobility. Paddling out, catching waves, and executing high-power or high-risk maneuvers necessitate robust physical conditioning. With over two decades of experience riding waves around the world, I’ve tailored the boogie boarder workout plan to focus on the unique demands of the sport. Related: Why I never traded my boogie board for a surf board Also related: 35+ free workout plans for different goals and ability levels For boogieboarders, it’s so important to target specific areas of the body for…
-
A perfect day of recovery for high performers
Pushing the limits is a trait that defines high performers. We’re relentless, and always striving for that extra mile, that extra push, and that extra bit of excellence. But like a finely-tuned machine, even high performers need downtime. Anyone who claims to run at full throttle without rest is lying. Just as rigorous training is essential to peak performance, so is an optimized recovery protocol. Here’s a blueprint for a day dedicated entirely to recuperation—a perfect day of recovery: 1. Low Intensity Movement Sometimes we all need an off day, but most of the time, what we really need are…
-
10 proven techniques for achieving quality sleep at night
Over 70% of HFP readers say they don’t get great sleep. If you constantly toss and turn at night, you’re not alone. Here’s how to get more shut eye.
-
Reach Your Strength Potential: The Best Assistance Exercises for Major Lifts
When striving to enhance performance in major lifts like the deadlift, bench press, squat, and overhead press, you need to recognize the role of assistance exercises. These specialized movements target muscle groups that support and stabilize your primary lifts, helping to overcome plateaus and boost overall strength. By focusing on these supplementary exercises, you not only enhance muscle symmetry and prevent injuries but also ensure that your main lifts see continual progress. Incorporating assistance exercises into your routine is essential for developing strength where it counts, addressing weak points, and enhancing muscle endurance and power. These exercises are designed to…
-
The 20 Best Chest Exercises for Size and Strength
Building a strong, well-defined chest is a hallmark of an effective fitness routine, offering both aesthetic and functional benefits. The chest muscles, particularly the pectoralis major and minor, play a key role in various upper body movements, from daily activities to athletic performances. To maximize the development of these muscles, incorporating a variety of the best chest exercises into your workout regimen is essential. This guide outlines 20 best chest exercises that target the pecs for increased size and strength allow for lots of options when designing your chest workouts. Related: 3 chest exercises you’re not doing Give us a…
-
The 20 Best Arms Exercises for Size and Strength
Arms are not just the showpiece muscles of your body, they actually are functionally important as well. Strong arms can improve your lifts across the board—from pressing movements to pulls. This comprehensive list of the best arms exercises focuses on developing both the size and strength of your arms, ensuring your workouts contribute to balanced muscle growth and functional fitness. Related: 4 arms exercises you’re not doing Give us a follow on Instagram (@humanfitproject) 1. Barbell Curl Benefits: Increases bicep mass and helps develop the overall strength of the arm. How to Do It: Stand with feet shoulder-width apart, grip…
-
The 20 best exercises for beginners
Everyday there are new exercises invented on Instagram, but these are the essentials for anyone to build muscle, burn fat, and transform your body.
-
The Zone 2 Cardio Workout Plan
Zone 2 training is a cornerstone of cardiovascular fitness, focusing on maintaining a heart rate at 60-70% of its maximum— a level that optimizes fat burning and improves aerobic capacity without overstressing the body. This workout plan is designed to help you integrate Zone 2 training into a balanced fitness regimen, enhancing endurance and cardiovascular health while supporting overall well-being. Related: 35+ free workout plans for different goals and ability levels Understanding Zone 2 Training Zone 2 refers to exercising at an intensity where your heart rate is at 60-70% of its maximum. This is often considered the “aerobic zone”…
-
Rice Bucket Training: Strengthen Your Grip and Prevent Injuries
Rice Bucket Training may sound unconventional, but it’s a highly effective method for athletes and individuals looking to boost their grip strength and overall hand and wrist health. Originally popularized by climbers and baseball pitchers, this simple yet effective technique has benefits for anyone who relies on manual dexterity and arm strength in their activities. Related: 10 Exercises You Should Work Into Your New Routine Understanding Rice Bucket Training Rice Bucket Training involves a series of exercises performed with your hands submerged in a bucket filled with rice. The resistance provided by the rice helps strengthen the muscles and tendons…
