On the road, stuck at home, or just can't get to the gym? Not a problem, bodyweight exercises can be a great way for you to get a good workout in even when you don't have access to fitness equipment. Check out our posts below to get started.
The hip thrust is one of the most popular exercises you’ll see in a gym, and possibly the best glute-building exercise you can do, but the two-legged version isn’t the only variation on this movement …
By now, you’ve probably heard enough conflicting opinions about ab training to give you a stomach ache. These range from, “You have to do 100 crunches a day,” to “ab work isn’t necessary at all; …
Many people have trouble pairing the idea of getting stronger with bodyweight training alone because, well, only lifting weights equals muscle and strength, right? Bodyweight is for beginners, and people who don’t have access to …
If you’re having trouble sticking to a workout program, remember the buddy system. Research (1, 2, 3) consistently finds that people who work out with other people—be they friends, romantic partners, or just folks with …
The single-leg glute bridge is a progression of the two-legged glute bridge, where you lie on the floor and raise your hips up to full extension. Because the single-leg bridge works one leg at a …
All my workouts involve one thing: calisthenics, or bodyweight exercises. I do all my workouts on parallel bars, pullup bars, or on the ground. I used to be into heavy powerlifting, but recently moved to …
If you’re a sports fan, you’ve seen it happen a hundred times. Your favorite player is sprinting down the field, dusting the competition. The crowd is on its feet! He’s about to score, and… and …
The box jump is an exercise seen frequently among athletes, and even more often in YouTube gym fail compilation videos. It’s a great movement for developing power and a fun way to add a more …
If shoulder pain has made you hit “pause” on your favorite sports and activities, you might have shoulder impingement syndrome. Shoulder impingement is painfully common. In fact, it’s thought to be the culprit behind 44–65% …
If you’ve been lifting a few years and gained significant size and strength, you can be sure you’ve paid some dues and earned a few rights. One of them is not having people interrupt you …
Summary – The triceps consist of three parts—the long, lateral, and medial heads. In addition to locking out the elbows as the other two heads do, the long head also assists with shoulder extension and …
KOKORO™ is, simply put, the hardest physical and mental training that a civilian can get. A weekend boot camp created by ex-Navy SEAL, author, and businessman Mark Divine, it’s modeled after the SEALs’ infamous Hell …
Summary – Mobility is the practice of increasing your capacity to move your body through greater ranges of motion with control and without pain. – Your potential to build muscle, burn fat, and stay healthy …
Before you begin reading this, let’s get one thing straight: This is NOT your average New Year’s weight-loss workout program. We’re not interested in simply getting you abs and leaving it at that. Onnit is …
If you ever find yourself without a gym, whether due to travel, a tight budget, or (and we know this is a long shot) a global pandemic, it’s comforting to know that you can always …
Summary – The glute-ham raise trains the hamstrings‘ two key functions simultaneously. – Sets of 5–8 reps may be appropriate to start; later, the glute-ham raise can be trained with low-, moderate-, and high-rep ranges. …
OK, so you probably laughed at the title of this article. “I get a six pack in my living room every night,” you say. “I just walk to my fridge, pull out my beer, and …
There are many things we can learn from bodybuilders. One is that, if you want to cover yourself in baby oil and walk around in your underwear in public, there’s an audience for it. Another …
Don’t let anyone tell you your PlayStation® obsession is unhealthy again… The revolutionary gaming console has evolved into a full-fledged home media device that allows users to stream games, TV, music, and other content that …
If you’re home-bound due to quarantine, a closed gym, or house arrest (hey, we won’t judge), your main option for chest training lies with the pushup. Don’t roll your eyes. Pushups may not be as …
The Onnit 6 Bodyweight program, a six-week workout plan you can do at home, is now free for doctors and nurses. This is our way of showing appreciation for the frontline healthcare workers who have …
It’s not that hard to figure out how to work your chest without exercise equipment. Everybody knows what a pushup is. It’s no big thing to write yourself a leg workout either, as you can …
When you think about guys with big shoulders—football players, fighters, and weightlifters—it’s easy to imagine that you have to lift heavy weights to look like them. Nothing could be further from the truth. Research shows …
Look, nobody NEEDS a gym. Not really. When you’re trying to build a better body, tone up, or lose flab, having a facility with a variety of equipment certainly helps, but it isn’t a must. …
One of the questions I get on a regular basis is “Travis, can I set up my bodyweight workout for mass?” My answer is always, “YES it’s possible, but it’s TOUGH.” The reason it’s tough is …
Strength + Cardio = Dominance If you’re reading this right now, you are someone who wants to take their training to the next level and find the most efficient ways to reach your optimal fitness goals. As an …
For years, the word “cardio” meant one thing to people: running. Usually on a track or a treadmill, for an hour or more at a time. And it didn’t matter if running bored you out …
If you’re ready to build real body weight strength, this body weight workout program by Travis Stoetzel will get you going in the right direction. Using 6 workouts (videos included), a 4 week program, and key body weight training tips and tricks, you can build incredible power, strength, and conditioning.
We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.
