Categories
Strength Workouts

Best Boxing Bags For Your Home Gym on Amazon

The best workouts do more than keeping you fit; they help you torch your calories and relieve stress. Finding a suitable routine to get through the tough days is a compelling motivation. That is where the best boxing bags come into play. Fight training is advantageous, but it requires strict dedication and cash investment. Rather than spending tons of cash on a gym subscription, consider buying these boxing bags for your home gym practice.

1. Best Overall: Protocol Punching Bag


2. Best Free-Standing: Dripex Punching Bag


3. Best For Kids: Qiqu Punching Bag


4. Honorable Mention: Tuowei Punching Bag


5. Best Double-End: Toco Freido Boxing Bag


6. Also Consider: Locsee Punching Bag

1. Protocol Punching Bag
Best Overall
Amazon

This boxing bag set includes padded gloves with re-closable straps, an adjustable stand, an inflatable pump, and a punching bag. 

Not only is this boxing bag easy to set up, but you can also set it up inside any room of your home or at the gym facility.

Pros: 

  • Ideal for experts and beginners
  • The stand is adjustable from 48 inches to 58 inches

Cons:

  • It might not be ideal for all heights
  • You have to purchase the premium version if you want a large base
Buy now
https://amzn.to/3nY7JkN
2. Dripex Punching Bag
Best Free-Standing
Amazon

This set comes with dual absorbers and springs to ensure effective noise absorption. You can remove the springs during intense workouts. 

This boxing bag‘s stainless steel tube consists of a multi-layer construction to withstand heavy punches and kicks. 

Pros: 

  • High-quality construction
  • Sturdy floor sucking base 

Cons:

  • The bottom part comes empty, so you have to fill it with sand or water
  • Quite pricey 
Buy now
https://amzn.to/3i14LIC
3. Qiqu Punching Bag
Best For Kids
Amazon

This boxing bag is ideal for beginners to use for their practice or anger and stress management programs. 

Since this boxing bag has a large diameter, there is more space for striking; therefore, it assists boys and girls to exercise, have fun, and stay active. 

Pros: 

  • Easy-to-store
  • Great for use by the whole family 

Cons:

  • Requires filling with water and sand
  • Relatively heavy base 
Buy now
https://amzn.to/3CGjpN1
4. Tuowei Punching Bag
Honorable Mention
Amazon

The bottom part of this boxing bag is filled with water or sand, which increases its stability.

Tuowei’s boxing bag is free-standing and has a large thickness and diameter to increase its striking ability. 

Pros: 

  • It helps to improve your flexibility
  • Withstands kicks and punches 

Cons:

  • It might not be ideal for professional boxers
  • Shorter than other adults bags
Buy now
https://amzn.to/3hWRpgi
5. Toco Freido Boxing Bag
Best Double-End
Amazon

This product has a rubber thickened inner balder that is double-stitched, durable, and prevents leakages. 

You can use this boxing bag to practice eye-hand coordination and reaction speed. 

Pros: 

  • It comes with convenient kit accessories
  • Packaging includes an air pump, one headband, and two balls that you can use to practice 

Cons:

  • Limited color options
  • Quite pricey 
Buy now, $25.99
https://amzn.to/3EDckPn
6. Locsee Punching Bag
Also Consider
Amazon

You can use this boxing bag in any setting, from gym facilities to home and office settings.

Thanks to Locsee’s boxing bag‘s high-quality PVC construction, it is durable, has good flexibility, and fast rebound. 

Pros: 

  • Can withstand the impact of kicking and punching
  • Fits on any flat surface 

Cons:

  • Might be inappropriate for professional use
  • The base requires filling 
Buy now
https://amzn.to/3i07IZJ

ONE37pm may earn compensation through affiliate links in this story.

Categories
Strength Workouts

Best 40 lb Dumbbells on Amazon

If you’re looking for some new dumbbells for your home gym, there are a few things you want to consider. For starters, you need to make sure that the weights you buy provide good resistance for the amount of weight you’re using. Secondly, you need to make sure that the quality of the materials used is up to snuff. Thirdly, and most importantly, you want to make sure that you get a set of dumbbells that are suitable for your current needs so that you’re not wasting money and time. So, to help you with all of this, we’ve put together a list of some of the best 40 lb dumbbells currently on the market.

1. Top Pick: Sporzon! Dumbbell


2. Runner Up: CAP Barbell Dumbbell


3. Honorable Mention: Papababe Dumbbells


4. Contender: BalanceFrom Dumbbell


5. Best Quality: Amazon Basics Dumbbell

1. Sporzon! Dumbbell
Top Pick
Amazon

These dumbbells are coated with rubber to protect your hands from any accidental drops.

WHAT WE LIKE: These dumbbells come in pairs or singles. They’re made of solid cast rubber encased in a textured handle to prevent rolling and for easier storage. The handles are contoured so that they fit comfortably on the floor, making them easy to move around when you’re not using them.

Buy now, $56.32
https://amzn.to/2XPd43f
2. CAP Barbell Dumbbell
Runner Up
Amazon

This 40-pound dumbbell features hexagonal sleeves with a hexagonal body and heavy-duty steel construction.

WHAT WE LIKE: This dumbbell is made from 90 shore hardness PVC joined together with a solid 1018 cold rolled steel chromed handle. The original hex-shaped heads prevent rolling and the medium depth knurling on the ergo handle provides essential grip and security during use. It’s perfect for isolation, full-body, functional, and HIIT workouts.

Buy now
https://amzn.to/3u63XXO
3. Papababe Dumbbells
Honorable Mention
Amazon

These dumbbells are made from cast iron for a sturdy, long-lasting piece of equipment that will not easily break or go flat.

WHAT WE LIKE: These dumbbells are made of solid cast iron core for reliable strength. The rubber coating helps prevent damage to floors and equipment. They’re small, can easily be stored in a closet, under the bed, fit for anyone who loves to workout with convenience. The hexagon-shaped heads prevent rolling and provide easier storage. The ergonomic handle prevents slipping and provides a comfortable, secure grip. Made of solid cast iron core for reliable strength.

Buy now
https://amzn.to/3CD6LP3
4. BalanceFrom Dumbbell
Contender
Amazon

These dumbbells have a 4-in-1 design with the ability to be used as resistance bands, resistance discs, resistance bands, or dumbbells.

Buy now, $67.51
https://amzn.to/3lPjA23
5. Amazon Basics Dumbbell
Best Quality
Buy now

These weights are perfect for working out with a partner, friends, or family. It is made of high-quality rubber so you can work out with no worries about damage to your equipment.

Buy now, $54.99
https://amzn.to/3lWaNvk

ONE37pm may earn compensation through affiliate links in this story.

Categories
Strength Workouts

Best Gym Bags on Amazon

Having a reliable and spacious gym bag is everything when it comes to carrying clean clothes, specialized gears, and dirty shoes. It beats the regular bags with efficiency in resisting odor buildup, as well as tough build. The best gym bag also offers more compartments to separate clean and dirty clothes, water bottles, and clean towels. 

Here are the best bags for both men and women who lead an active lifestyle.

1. Top Pick: Under Armour Gym Bag


2. Best For Everyday: Adidas Gym Bag


3. Best Quality: FocusGear Gym Bag


4. Most Handy: Holyluck Gym Bag


5. Most Storage: Everest Gym Bag

1. Under Armour Gym Bag
Top Pick
Amazon

A gym bag with UA Storm Technology to withstand a lifetime of abuse.

This champion bag outperforms all other gym bags for its durability, spacious compartments, and carry-comfort feature. At 88 liters, it provides ample space for fitness gears, a clean towel, and shoes. Made of premium polyester material, it can resist abrasion and wear and tear from frequent use. 

Pros:

  • Large vented pocket for shoes
  • Water-resistant finish
  • Additional pockets for organization

Cons:

  • Big size for more storage
Buy now, $79
https://amzn.to/3nOODgQ
2. Adidas Gym Bag
Best For Everyday
Amazon

A gym bag that helps you get moving with more room for personal items.

Sleek appearance combined with practical storage, you’re looking at an ideal everyday gym bag. It’s in the right size that’s not too bulky and not too small, providing adequate storage for essentials like shoes, ball, and gears. The bag also comes with an adjustable shoulder strap for ease of carrying. 

Pros:

  • Built-to-last material
  • Wide zippered main compartment
  • Easy dry

Cons:

  • No separate section for shoes
Buy now, $19.99 – $53.99
https://amzn.to/3At1SaK
3. FocusGear Gym Bag
Best Quality
Amazon

An all-in-one gym bag that provides easy access to personal items.

This bag has a large hold-alls compartment, perfect for carrying massive gears around. Reinforced stitching is visible on stress points, ensuring that the bag can resist damage. It also has multiple pockets to keep everything organized and protected. The bottom panel is water-resistant, so items inside are safe. 

Pros:

  • Fits 32oz water bottle
  • Bigmouth opening 
  • Two wet pockets for shoes or towels

Cons:

  • Bulky design to fit gym essentials
Buy now
https://amzn.to/39mHiN2
4. Holyluck Gym Bag
Most Handy
Amazon

Sophisticated drawstring bag that makes a seamless transition from active to casual wear.

This minimalist and compact bag is made for on-the-go gym visits, carrying only essential items. It has a front utility section for easy access to smaller items, like keys, mobile phones, and cards. The polyester material is machine washable for easy upkeep. Looking closely, you can see fine details like leather decoration and bronze grommets. 

Pros:

  • Thick polyester material
  • Soft cord 
  • Easy closure

Cons:

  • Limited storage for lightweight use
Buy now, $9.86
https://amzn.to/2XvSLqU
5. Everest Gym Bag
Most Storage
Amazon

Gym bag with strong construction and external pockets to never lose small items.

Sporting multiple pockets in one sleek bag, this is truly a game-changer. There are two large zipped sections with mesh pockets, in addition to the bottle holder and a side compartment. With a rigid and firm build, it holds items in place for easy packing. It’s also resistant to wear and tear, thanks to the 600D polyester material. 

Pros:

  • Wide clamshell opening
  • Large mesh pocket for breathability
  • Loop close handle for easy carry

Cons:

  • Not waterproof
Buy now, $27.38
https://amzn.to/3Ct7UJ2

ONE37pm may earn compensation through affiliate links in this story.

Categories
Strength Workouts

Best 25 lb Dumbbells on Amazon

The best dumbbells for a training session include heavy loads for building power, but lightweight dumbbells will help you use them even more in a workout that is fast-paced or requires a quick setup, including high-impact exercises like push-ups and dips. Many popular weight classes use dumbbells for explosive movements, but many beginners get stuck on the wrong weight or just don’t know how to pick one up. Luckily, these are our recommendations for the best weight for a training session in a bag or on your own.

1. Top Pick: Sporzon! Dumbbell


2. Runner Up: CAP Barbell Dumbbell


3. Most Powerful: Papababe Dumbbells


4. Top Quality: Amazon Basics Dumbbell


5. Also Consider: Flybird Dumbbell

1. Sporzon! Dumbbell
Top Pick
Amazon

The Sporzon! dumbbell can hold up to 25 pounds of weight. It’s made to be durable and resistant to cracking, puncturing, or splitting.

WHAT WE LIKE: These dumbbells come in pairs or singles. They’re made of solid cast rubber encased in a textured handle to prevent rolling and for easier storage. The handles are contoured so that they fit comfortably on the floor, making them easy to move around when you’re not using them.

Buy now, $67.62
https://amzn.to/2XCfmmd
2. CAP Barbell Dumbbell
Runner Up
Amazon

The Cap Barbell dumbbell is a simple dumbbell that won’t take up much space on your workout equipment.

WHAT WE LIKE: This dumbbell has a solid cast iron, chrome-plated handle, and rubber-coated weights. Flat hexagonal surfaces prevent rolling and knurled handle prevents slipping. No maintenance required for a long-lasting finish. Rubber coating does not damage the floor or other surfaces.

Buy now, $27.99 – $421.99
https://amzn.to/2XpPEkq
3. Papababe Dumbbells
Most Powerful
Amazon

Papababe dumbbells are made of durable cast iron and come in a variety of weights, from 5 to 50 kg. They’re easy to clean and measure 0.5” in diameter.

WHAT WE LIKE: These dumbbells are made of solid cast iron core for reliable strength. The rubber coating helps prevent damage to floors and equipment. They’re small, can easily be stored in a closet, under the bed, fit for anyone who loves to workout with convenience. The hexagon-shaped heads prevent rolling and provide easier storage. The ergonomic handle prevents slipping and provides a comfortable, secure grip. Made of solid cast iron core for reliable strength. The rubber coating helps prevent damage to floors and equipment. It’s small, can easily be stored in a closet, under the bed, fit for anyone who loves to workout with convenience. The hexagon-shaped heads prevent rolling and provide easier storage. The ergonomic handle prevents slipping and provides a comfortable, secure grip.

Buy now, $104.99
https://amzn.to/2VTxuar
4. Amazon Basics Dumbbell
Top Quality
Amazon

Made of a rubber compound that’s resistant to tearing, these dumbbells are super durable and have excellent gripping power. They’re also very easy to transport, thanks to their large size.

WHAT WE LIKE: This dumbbell has a solid cast-iron core that won’t bend or break after repeated use. The hexagon-shaped rubber-encased ends help prevent rolling and promote stay-in-place storage. A textured chrome handle for a comfortable, secure grip.

Buy now, $37.99
https://amzn.to/3hLwzAw
5. Flybird Dumbbell
Also Consider
Amazon

This adjustable dumbbell has an anti-slip handle and a weight capacity of 25 pounds. It’s made of durable plastic and weighs only 10.8 ounces.

WHAT WE LIKE: Flybird’s adjustable dumbbell has a one-handed operation. The weight plate is covered with frosted powder coating, which makes it hardly abrasion and doesn’t have a foul smell. It also features eight locks structure design to ensure the weight plate won’t fall off during exercise. Weights from 5lbs to 25lbs can be adjusted by holding the handle to the weight you need, turning the pointer to the corresponding number to adjust. This adjustable dumbbell supports diverse strength training by changing different weights. Adjustment weights from 5lbs to 25lbs can be adjusted by holding the handle to the weight you need, turning the pointer to the corresponding number to adjust. 8 locks structure design to ensure the weight plate won’t fall off during exercise.

Buy now, $99.99
https://amzn.to/3o0FPF1

ONE37pm may earn compensation through affiliate links in this story.

Categories
Strength Workouts

Best Dumbbells on Amazon

If you’re looking to up your dumbbell game or want to bulk up for a new workout routine, you likely already have a bunch of dumbbells in your gym bag. But if you don’t have the right exercise equipment, the weight can feel heavy or difficult to pick up. Thankfully, there are plenty of great dumbbell sets that can make all the difference between a fun workout or a workout that’s more of a slog.

1. Top Pick: Sporzon! Dumbbell


2. Runner-Up: CAP Barbell Dumbbell


3. Most Solid: Papababe Dumbbells


4. Most Convenient: Weider Dumbbell


5. High-Quality: Amazon Basics Dumbbell

1. Sporzon! Dumbbell
Top Pick
Amazon

This is a solid choice for those who want to upgrade to dumbbells with a little more performance.

WHAT WE LIKE: These dumbbells come in pairs or singles and are made of solid cast rubber encased in a chrome finish. The handle is contoured (ergo) to fit comfortably, making it easy to use for both full-body workouts and specific muscle groups. Rubber-encased heads help prevent rolling and provide easier storage.

Buy now, $67.62
https://amzn.to/3lpjpdz
2. CAP Barbell Dumbbell
Runner-Up
Amazon

A comfortable dumbbell that is useful for a variety of workouts.

WHAT WE LIKE: This dumbbell is made from 90 shore hardness PVC joined together with a solid 1018 cold rolled steel chromed handle. The original hex shaped heads prevent rolling and the medium depth knurling on the ergo handle provides essential grip and security during use. It’s perfect for isolation, full-body, functional, and HIIT workouts.

Buy now, $49.85
https://amzn.to/39aN04I
3. Papababe Dumbbells
Most Solid
Amazon

These dumbbell weights are made from quality cast iron and are made with a high-quality chrome vanadium steel core. They have a non-slip grip and a rubber grip.

WHAT WE LIKE: These dumbbells are made of solid cast iron core for reliable strength. The rubber coating helps prevent damage to floors and equipment. They’re small, can easily be stored in a closet, under the bed, fit for anyone who loves to workout with convenience. The hexagon-shaped heads prevent rolling and provide easier storage. The ergonomic handle prevents slipping and provides a comfortable, secure grip. 

Buy now
https://amzn.to/3tLfQlr
4. Weider Dumbbell
Most Convenient
Amazon

These dumbbells are great for athletes and people that want a lot of weight with little space to store them.

WHAT WE LIKE: This dumbbell set comes in a plastic case, allowing you to keep your weights in one convenient spot.

Buy now, $38.54
https://amzn.to/3zhODYO
5. Amazon Basics Dumbbell
High-Quality
Amazon

When you want a set of dumbbells that are going to last you a long time but that’s expensive, you need a set that can handle the weight and still make a lot of sense. This set is a solid choice.

WHAT WE LIKE: This dumbbell has a solid cast-iron core that won’t bend or break after repeated use. The hexagon-shaped rubber-encased ends help prevent rolling and promote stay-in-place storage. A textured chrome handle for a comfortable, secure grip.

Buy now, $31.99
https://amzn.to/3tL7WZG

ONE37pm may earn compensation through affiliate links in this story.

Categories
Strength Workouts

How to Conquer The Challenge of The “Hardest Man In The World”

David Goggins is often labeled as the “hardest man in the world” for his notorious history of doing badass workouts.

At the age of 24, Goggins was 300 pounds, working an unsatisfying job, and like a lot of people in their early 20s, was struggling to find his identity. After deciding that he wanted a change, Goggins went on a life-changing journey to transform himself, a transformation speared by intense physical training.

He lost over 100 pounds, became a Navy SEAL, and an ultramarathon runner. He is a man who has embraced the lifestyle of punishing oneself with daily physical and mental pain every single day.

David Goggins

The 4-by-4-by 48 running challenge mirrors that sentiment—the ultimate test of enduring physical and mental suffering. It involves running four miles every four hours for forty-eight hours.

The universal challenge has occurred once a year since its birth—starting on the first Friday of March at 8 pm Pacific Time, ending two days later at the same time.

David Goggins

This year, leading up to the 2nd annual David Goggins challenge, Goggins created merchandise for the event and added incentives for participants, including signed books, one-on-one video chats, and invitations to his boot camp.

Buy now
https://shop.davidgoggins.com/products/4-4-48-challenge-black-triblend-tee?variant=37718281814173
colby_marshall_ / My Instagram

I was crazy enough to complete the challenge in 2020, but I walked the last 16 miles. This year, I had the insanity to do it again, but with proper training, recovery, and the experience of last year, I was able to crush it and run the entire thing.

If you want to run it, be prepared to experience the ultimate running hell. If you get through the whole thing in any way that you can—walking, biking, etc.—you’ll still feel pretty damn good about yourself. 

So how to do it? Let me take you through a step-by-step guide on how to survive the 4x4x48 challenge.

Prep Your Mind and Body

Like my old man said.

“If you’re going to do something, you might as well put your whole ass into it.” 

That’s the case with something like this. You don’t want to walk into hell, not ready for its tribulations. The best we can do is practice healthy and active habits for weeks in advance, not just days. This means going to the gym, joining a running club, and doing daily stretching. It also means sharpening your willpower, meditating, and getting ingrained with a schedule because the challenge itself pins you to a brutal 48-hour schedule that you must follow. Doing these things will pay dividends and make running 10x easier.

Have the Proper Apparel

Phew, you smell that? Don’t worry, you will.

If you plan on showering and putting on clean clothes after every interval in this challenge, you’ll need 12 outfits for the 12 rounds of activity.

Be sure to wear bright colors on late-at-night / early morning runs as it’d be quite unfortunate if a car did you in on your last lap.

Additionally, I highly recommend Brooks brand running shoes, a FlipBelt, and a BlueTooth beanie so you can listen to music and stay warm with the same device.

Amazon

Buy now
https://www.amazon.com/Bluetooth-Rechargeable-Removable-Wireless-Delightful/dp/B07VL2NJR8/ref=asc_df_B07VL2NJR8/?tag=hyprod-20&linkCode=df0&hvadid=385546071587&hvpos=&hvnetw=g&hvrand=3349943324191217982&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9004031&hvtargid=pla-828104131886&psc=1&tag=&ref=&adgrpid=78881076375&hvpone=&hvptwo=&hvadid=385546071587&hvpos=&hvnetw=g&hvrand=3349943324191217982&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9004031&hvtargid=pla-828104131886
Pinterest.com

Buy now
https://www.brooksrunning.com/en_us/revel-4-womens-running-shoes/1203371B121.120.html?tid=sem:GOOGLE:USA%7CShopping%7CBrand%7CConvert%7CPLA%7CFootwear%7CActive+Evaluators%7CFemale%7CTinuiti%7CDSK%7CBR-Shoes-W:BR%7CWomens%7CDSK+-+Footwear+High:_shopping&gclid=CjwKCAjwz_WGBhA1EiwAUAxIcR7C9J3TavmonHbXwRqsa-hFurobz921pWDCPLApz2I-cW7lJxLmohoC70kQAvD_BwE&gclsrc=aw.ds
Use a Running App

The Nike Run Club app allows you to track your runs and document the whole experience. Plus, with NRC, you can use their guided run feature, which can give you professional advice from a coach on your journey.

app.apple.com

Buy now
https://apps.apple.com/ie/app/nike-run-club/id387771637
Eat, stretch, and sleep in between runs

Ah yes. An excuse to eat like Dwayne “The Rock” Johnson. 

You’ve earned the right to splurge at least a little, so make the most of it by doing it with the right foods. Foods rich in protein, carbohydrates, and healthy fats should suffice. Greek Yogurt with granola and fruit was my go-to splurge. I had a fat bowl of it this morning too.

Target.com

Walmart.com

Finally, set your alarm and get some rest when you can. I know, it’s a pain to get up from your nice comfy bed, but oversleeping an interval is that crappy feeling you really don’t want.

Lastly, stretching before and after each of your runs might dictate whether you’re able to complete each interval or not. Doing these stretches was the biggest reason I was able to run the whole challenge in 2021 as opposed to falling short in 2020.

  • Forward leg kicks (10 each leg)
  • Side leg swings (10 each leg)
  • Butt Kickers (50-100 yards down and back)
  • Bodyweight squat into a calf stretch (10 for each)
  • “The World’s Greatest Stretch” ( 10 each side)

That’s all you’ll really need to survive the David Goggins 4×48 challenge. Hopefully, this breakdown will give you the confidence that you need to take this thing head on!!

Good luck, and in the words of David Goggins, stay hard!

Buy now
https://www.walmart.com/ip/Bear-Naked-Granola-Cacao-and-Cashew-Butter-Vegan-and-Gluten-Free-11oz/47725941
Categories
Strength Workouts

At Home Back Workout: 16 Moves You Can Do From Anywhere

One of the best things about back workouts is that there are an immense amount of options you can do with nothing but a pull-up bar. So although this guide won’t be like some of my past entries, which require no equipment, this series requires a door jam and a good pull-up bar to get you started. Rows, lat pull-downs and other exercises are also great for getting that coveted V-shaped back, but pull-ups still reign supreme when it comes to overall back strength. For the purpose of this guide, we’ll focus just on pull-up variations, as they’re far and away the most accessible back exercise to tap into from the comfort of your home.

How to do these moves in a workout:

Unlike some other exercises, set length is a bit flexible when it comes to creating your pull-up regimen. Because there’s such a steep learning curve, you’ll have to get started and see what feels like a reasonable amount to aim for per set. If you’re just starting out, I would recommend sticking to a set amount of pull-ups instead of “x” sets for “x” reps. Just focus on a number (15 reps) and do that in small sets until completion. Slowly overtime play with the variations and amount of reps. You can also do a pyramid structure: start with a set of 5, then do a set of 4, then do a set of 3, then 2, then 1. That gets you to 15! 

And if you’re still having trouble doing single reps (pull-ups are hard!), then consider some of the assisted options on the list. You can also do almost any of these variations as holds rather than reps of pull-ups. To do so, jump up into the peak of the pull-up position (in whichever grip you want to work on) and hang as long as you can, keeping your core engaged. This is the best way to start building up the lat strength necessary to start churning out big sets of pull-ups down the line. You’ll be knocking out sets of 8 in no time.

For the first few assisted options, you’ll need an elastic band in addition to your pull-up bar. They’re cheap and can be found at any sporting goods store or online, so it’s definitely a good investment if you’re just starting out.

At Home Back Workouts, in Order from Least to Most Difficult:
1. Assisted Pull-Ups
FaZe Jasper

Normal grip pull-ups are harder than chin-ups, but the bands can make a huge difference when you’re starting out. For a traditional grip pull-up, you have your palms facing away from you and you place your hands slightly wider than shoulder width. Engage your lats (the muscles or “wings” under your armpits) and pull your upper chest towards the bar. It only counts when your chin comes over the bar! The more you do traditional pull-ups, every other exercise on this list will get easier.

2. Assisted Chin-Ups
FaZe Jasper
Band not pictured

“Chin-ups” traditonally refer to the pull-up position where your palms are facing towards you, which activates your biceps more than the traditional pull-up position—your palms facing away. 

To perform this exercise, take an elastic band around the bar and get your feet in the band (the strength of the band can vary, so you can work up from easy to hard before doing a pull-up without assistance). Depending on the height of the bar, either jump up or use a step stool to get up and grip the bar with your palms facing towards you. Start in a full hanging position, and then pull yourself up until your chin is above the bar. Because you’re incorporating bicep strength, chin-ups are a bit easier for beginners who may still be developing their back strength. 

3. Assisted Close-Grip Pull-Ups
FaZe Jasper

As the name implies, here you will have your hands a little closer to each other, adding difficulty to the exercise. All previous rules apply. Try not to use any momentum; you can spread your legs into a V-shape to discourage “kipping”, which is when you swing your body weight up. It’s best to avoid “kipping”, because you can injure yourself if you’re not careful. The close grip will activate your lower lats, traps and will even activate your pecs a bit.

4. Pull-Up Hold
FaZe Jasper
Begin with this grip, but hold at the top

Holds are another great options for beginners who are building up to full on pull-ups. To do a hold, either perform one rep of a pull-up (as pictured) and then tighten your core once your chin is above the bar and hold as long as you can OR jump up into the peak of the repetition and hold.

5. Neutral Grip Pull-Up Hold
FaZe Jasper
Use this grip, but hold at the top of the repetition

Neutral grip holds are the same as the above, but you’ll want to have your palms facing towards each other. Hold for as long as you can, making sure to keep your core engaged—these are good for core strength as well!

6. Chin-Up Hold
FaZe Jasper

This is a really great option for beginners. You can rely on your biceps and shoulders in addition to your back strength and hold for as long as you can. This is the exercise a lot of people use when first getting into pull-ups.

7. Assisted Wide Grip Pull-Ups
FaZe Jasper

As the name suggests, these are the same as the previous pull-up variations, but you’ll want to use a wide grip with your hands much wider than shoulder width. These are more difficult than the previous entries, as they require you to rely almost entirely on lat strength, as opposed to utilizing your biceps and shoulders. These are also a great option for a hold!

8. Chin-Ups
FaZe Jasper

Now we get into the non-assisted variations. To perform a traditional chin-up, hop up onto the bar with your palms facing towards you, pull until your chin surpasses the bar (hence, “chin-ups”) and then slowly return to a dead hang. Make sure to keep your biceps and back engaged as you lower yourself back towards the ground. 

9. Neutral Grip Pull-Ups
FaZe Jasper

For these pull-ups, you’ll need a bar that has neutral grip attachments—most door jam pull-up bars have this feature. Or you can go to your local playground like I did! Neutral grip pull-ups are great; they feel good and are a little easier than normal pull-ups as you have your palms facing each other. This allows you to activate your shoulders and biceps throughout the exercise. Make sure you get a full stretch on the way down before pulling your upper chest to the bar again. Full range of motion is very important when it comes to any exercise, but especially with pull-ups. It’s easy to default to half-pull-ups when in the neutral grip, so make sure to return to a full hang before you start your next rep.

10. Pull-Ups
FaZe Jasper

This is as traditional as it gets. You’ll want to use a grip slightly wider than shoulder-width with your palms facing away from you, pull up until your chin is above the bar (keeping your core engaged) and then lower yourself to a full hang. Repeat.  

11. Close Grip Pull-Ups
FaZe Jasper

These are the same as the above, but with a grip closer than shoulder-width. You’ll really activate your lower lats, traps and even your pecs. 

12. Negative Neutral Pull-Ups
FaZe Jasper

When doing negatives, you pull yourself up like a normal pull-up, but when going down, you do it very slowly. You can play with the time but try to get up to 4 seconds on the negative. I usually recommend doing this on the last rep(s), or if you’re stuck on a certain amount of reps. For example: if you’re doing 4 sets of 8 reps and you want to work towards 4×10, you can add slow negatives to give yourself some more improvement opportunity so you can work towards 10, rather than just jumping in and doing the 10 with bad form. Make sure to keep your lats, shoulders and abs engaged as you lower yourself.

13. Negative Normal Pull-Ups
FaZe Jasper

This is the same as the above, but with a normal grip. Similarly, consider adding it onto the final rep of a traditional set to add a little extra difficulty.

14. Negative Wide Grip Pull-Ups
FaZe Jasper
Band is not necessary

These are the same as above, but with a wide grip. Feel the burn!

15. Assisted One Arm Pull-Ups
FaZe Jasper
Band not pictured

I won’t lie to you, these are only for the highly advanced. This is a very hard exercise and I will not recommend doing or trying it if you’re not already repping at least 20 regular pull-ups. Once you’ve really honed your two arm pull-ups, you can start working up to the coveted one-arm pull-up by first starting with a band for some much-needed assistance.

16. One Arm Pull-Ups
FaZe Jasper

This one is tough. Once you’re really comfortable with all of the other variations on this list, you can do one arm pull-ups to really isolate the muscle groups on either side of your body. To perform, grip the bar with one hand and then grip your wrist with the other.

Categories
Strength Workouts

10 Moves For an Intense Full Body Workout at Home

Not every workout can be dedicated to one muscle group; sometimes you want to hit your full body. Especially while we’re all stuck at home, it’s important to hit all the key muscle groups when getting your daily workout in. For some of these exercises, you may need a set of dumbbells, but you could also sub in some heavy water bottles or other objects you have lying around. If that’s not doable, there are certainly some options that don’t require any equipment. Feel free to check out my previous guides on chest workouts, core exercises and leg exercises, all of which can be done without equipment. 

Baseline Rules Before Starting

As always, here are my baseline rules you should consider before diving into your home workout. Take these four pieces of advice to heart in order to make sure you’re getting the most out of your regimen.

1. Form matters more than anything else. If you’re not performing the exercise well, there’s an increased risk of injury. For example, while doing bodyweight exercises like dips, push-ups, and pike push-ups, controlling the movement is very important. It’s not a priority to go as fast as possible. Remember, quality over quantity.

2. It’s ok to be a beginner. We all have to start somewhere. Don’t get discouraged if you can’t make it to 30 seconds on certain exercises, 20 is just fine. Now you have something to work towards.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

Every exercise in this article should be done for roughly 3 sets, 10 reps each.

1. Burpees
FaZe Jasper

Burpees are one of the most ubiquitous full body workouts around, with good reason. To perform this exercise, start standing upright. Then, enter a squat position with your hands planted on the ground. Kick your feet back into a plank position, and then quickly return to the squat position. Stand up from the squat position—and incorporate a jump to make it a more strenuous exercise from a cardiovascular perspective.

2. Squat Press
FaZe Jasper

The squat press combines the traditional squat with an overhead press, allowing you to simultaneously engage your quads and your shoulders. Hold a pair of dumbbells (or bottles of water) on your shoulders and then perform a traditional squat. Make sure to not let your knees lean in front of your toes, keeping your weight on the heels of your feet. On the way up, explode the weights above your head as you would in a shoulder overhead press.

3. Mountain Climbers
FaZe Jasper

Mountain climbers are great for your core, shoulders and pretty much every muscle group you could think of. Get into a push-up position and then alternate pulling your knees up to your chest. Make sure you keep your hips down and your core activated throughout. You want to be pulling your legs up with your core, not just leg strength. Repeat the exercise in rhythm for a minute. Once you get better at the exercise, you can add tempo to make it harder.

4. Renegade Row
FaZe Jasper

To perform a renegade row, get yourself into push-up position with your hands gripping dumbbells. Then, from the push-up position, alternate rowing the weights up towards your hips. Pull with your elbows and hold each repetition briefly at its peak. 

5. Curl to Shoulder Press
FaZe Jasper

This exercise is a combination of a traditional bicep curl and an overhead press. Curl the weight with your hands supinated. When you reach the top of the rep, press the weights above your head while twisting your hands pronated. Reverse the process, making sure to remain slow and controlled throughout the motion.

6. Bodyweight Jump Squats
FaZe Jasper

The description is in the name! These are similar to traditional bodyweight squats, but at the top of your squat you should maintain some explosive energy to jump up into the air. These hit all the same muscles as the traditional squat, but the dynamic addition can improve range of motion and overall athleticism. 

7. Bicycle Crunches
FaZe Jasper

Bicycle crunches are a great variation of the traditional crunch, but the traditional crunch can be really strenuous on your back and neck. If your neck has ever hurt from crunches, then consider the bicycle crunch instead. For this, lie face up with your legs extended and your hands curled behind your head. Then, pull one of your knees up to your chest with the other leg extended (and held off the ground). Lift your upper body slightly off the ground, leaning towards the knee. Alternate and repeat.

8. Laying Leg Raises
FaZe Jasper

This is another great exercise for your lower abs and for stretching your hip flexors. It’s also pretty simple, so this is a great one to incorporate into your routine if you’re just beginning to work your core. To complete, lie on your back with your legs extended and hands at your side (or you can put your hands underneath your lower back). Slowly lift your legs up towards the ceiling, maintaining a straight leg throughout with your thighs tight together. Go until you can’t go any higher (without bending your legs) and then slowly return. How high you can go will be determined by your hip flexibility, so the more you do this exercise, the easier it will become. Try to keep the tension in the abs by making sure to never touch the ground with your feet!

9. Spider Push-Up
FaZe Jasper

This is a variation on the traditional push-up. Begin as if you were going to do a regular push-up, but as you lower yourself, bring one of your knees up close to your elbow. Then reverse the motion on the way back up. Alternate legs throughout the set. This will also help target the obliques, so it’s a good push-up to add to your core regimen.

10. Overhead Squat
FaZe Jasper

This is an advanced exercise, so make sure you’re comfortable with your squats and overhead presses before attempting. Begin by pressing your dumbbells up above your head to get into your starting position. Keeping the weights above your head with straight arms, go into a squat and try to hit full depth—your upper legs parallel to the floor. Then explode back up and repeat.

Categories
Strength Workouts

At Home Chest Workout: 12 Moves You Can Do From Anywhere

It’s chest day, and you know what that means. Today we’re doing push-ups. Push-ups can be tough, but they’re also fun, versatile, and a great exercise for overall chest development—with a little bit of tricep thrown in. It’s also one of the most accessible exercises available, especially during quarantine when many of us are restricted to our homes. Push-ups, and their many variations, are still the best at-home chest workout. 

There are numerous push-up variations, each of which can be adjusted based on your skill level. You can make it easier by having one or both knees on the floor while conducting your press. You can make it more difficult by slowing down the exercise on the negative (lowering) and explosively pushing up during the pressing motion.

For a solid chest workout, I suggest you pick four exercises from this list and try to complete 50 reps total. That’s a great place to start, and as you get more comfortable (and stronger!), you can add more reps or sets overtime to build up even more strength!

Baseline Rules Before Starting

As always, here are my baseline rules you should consider before diving into your home workout. Take these four pieces of advice to heart in order to make sure you’re getting the most out of your regimen.

1. Form matters more than anything else. If you’re not performing the exercise well, there’s an increased risk of injury. For example, while doing bodyweight exercises like dips, push-ups, and pike push-ups, controlling the movement is very important. It’s not a priority to go as fast as possible. Remember, quality over quantity.

2. It’s ok to be a beginner. We all have to start somewhere. Don’t get discouraged if you can’t make it to 30 seconds on certain exercises, 20 is just fine. Now you have something to work towards.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

1. Push-Ups
FaZe Jasper
FaZe Jasper

The traditional push-up is arguably the most recognizable strength exercise ever developed. Its ubiquity is earned, as it truly provides the best strength training possible from such an accessible exercise. 

To begin, get into a push-up position. You begin with your arms straight and shoulder-width apart, back flat, and core tightened. If it’s drastically uncomfortable to stay static in a traditional push-up position, then consider dropping onto your knees to reduce the strain a bit. You’ll be in a full position in no time. 

Slowly lower your weight towards the floor; you want to aim to bring your elbows to a 45-degree angle, which will hit your chest best. Flaring out your elbows can be detrimental to your shoulders. You should always aim to get as low as possible (nose to the floor) and fully extend your arms on the way back up. All variations will still follow these same guidelines.

2. Close Push-Ups
FaZe Jasper
FaZe Jasper

Luckily for us, the names of different push-up variations are pretty self-explanatory. For close push-ups, you’ll want to replicate everything from the traditional push-up but with your hands positioned closer together on the floor. This variation puts more pressure on your triceps, activating them in addition to your chest. You should have your hands just a tad closer than shoulder-width apart. How close you go is really up to you and your comfort level.

3. Wide Push-Ups
FaZe Jasper

How do you do a wide push-up? You guessed it. Get in your traditional push-up position and then scoot your hands a little farther apart than shoulder-width. Much like how the close push-ups activate your triceps, the wide grip will activate your shoulders. If you go wider than appropriate, it could put undue pressure on your shoulders. So make sure to listen to your body, and always increase exercises in small increments.

4. Decline Push-Ups
FaZe Jasper

This one is another variation for those looking to step up the difficulty level of their push-up routine. To complete this exercise, you’ll be in a traditional push-up position with your arms shoulder-width apart, but with your feet up on an elevated surface. The higher you go, the more difficult it will be.(but also will add more shoulders into the exercise) It’s especially important to maintain an engaged core during this variation; you don’t want your back to slouch. This variation will make the push-up feel heavier and can help to engage your upper pecs more than the traditional exercise.

5. Incline Push-Ups
FaZe Jasper

Unlike the decline push-ups, this variation is great for more beginner lifters who are having trouble doing traditional push-ups. You use your traditional grip, but with your hands placed on an elevated surface. The higher you go, the easier it will be. This is a great variation for beginners who are looking to work up to some of the more advanced variations on the list.

6. Pause Push-Ups
FaZe Jasper

I love this variation. This is a traditional push-up, but with one addition. When you’re at the bottom of the exercise, pause for a second or two (or three if you’re feeling extra strong) before exploding back up. You can also add this element to almost any of the variations on the list for an added challenge.

7. Negative Push-Ups
FaZe Jasper

This one is extra tough. To complete, stretch the negative (when you’re going towards the floor) out to a 5-10 second move. This one will really burn as you hold. Make sure to keep your core engaged because this exercise, like a plank, will also really help to strengthen your core.

8. Moving Push-Ups
FaZe Jasper
FaZe Jasper

Push-ups aren’t always dynamic enough if you’re looking to incorporate a little bit of cardio. After doing your traditional push-up, move one arm to the side (to get into a wide push-up position), do a wider push-up, return to a regular position, do a push-up, alternate to the other side (bring the other hand to a wider grip) and repeat.

9. Unilateral Push-Ups
FaZe Jasper

This is a cool variation for isolating one side of the chest. To complete, get in a traditional position but with one hand on an elevated surface. This will put much more pressure/weight on the non-elevated hand, allowing you to really work each pec separately. You can use this exercise to build muscle if you’ve noticed any asymmetry, or just use it as a way to further isolate either pec.

9. Spiderman Push-Ups
FaZe Jasper

Spiderman’s in pretty good shape, so any exercise with his name in it has got to be a great option. To complete, utilize a traditional push-up position, but as you lower your body, bring your knee up to your elbow. This will add a level of difficulty to the reps and will target your obliques. 

10. Explosive Push-Ups
FaZe Jasper
FaZe Jasper

It’s in the name. Treat this variation like a traditional push-up, but you should come up much more explosively. The goal is for your hands to lift off the floor at the peak of the repetition. If you’re feeling extra cool, you can even throw in a clap to make sure you’re off the ground. 

11. Diamond Push-Ups
FaZe Jasper

For when close push-ups just aren’t close enough, there are always diamond push-ups. Disclaimer: these are super hard and not a good option for beginners. To complete, you should have your hands close together in a diamond shape. Then complete your push-up like you would with a regular grip. This variation activates the triceps in a big way and is one of the most difficult variations on the list, so only do it if you’re feeling comfortable with many of the other options.  

12. One Arm Push-Ups
FaZe Jasper

This is also pretty self-explanatory. Like the diamond push-up, it’s one of the more difficult options on the list, so try it at your own risk. With one hand behind your back, center the other hand and do a push-up. That’s really all there is to it, but it’s difficult even for those with a seasoned chest routine. 

Categories
Strength Workouts

14 Bodyweight Core Exercises You Can Do From Home

Today we’re going to go over some core abdominal exercises you can do from home. Like the previous articles, we’re going to focus on bodyweight exercises that don’t need any equipment. Ab exercises are hard but easy to master. Like anything else in the gym, it takes practice and consistent intensity to get better at it. I recommend training abs at least 2 or 3 times a week. Depending on the intensity/adding weights to exercise, you need to give your abs time to recover before training them again, just as you would with any other muscle.

Disclaimer: doing ab exercises will not give you abs (shocker), abs are made in the kitchen! Ab workouts build the abs, diet reveals them!

Baseline Rules Before Starting

Before you begin on your new work-from-home exercise regimen, take these four pieces of advice to heart in order to make sure you’re getting the most out of your workout.

1. Form matters more than anything else. If you’re not performing the exercise well, there’s an increased risk of injury. For example, while doing bodyweight exercises like dips, push-ups, and pike push-ups, controlling the movement is very important. It’s not a priority to go as fast as possible. Remember, quality over quantity.

2. It’s ok to be a beginner. We all have to start somewhere. Don’t get discouraged if you can’t make it to 30 seconds on certain exercises, 20 is just fine. Now you have something to work towards.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

1. Plank
3 sets, each for 60 seconds or more, depending on your level
FaZe Jasper

The plank is one of the most tried and true core exercises around. To complete this exercise, you’ll need to get on the floor. That will be the case for most of these core exercises. Get into a push-up position, but with your elbows on the ground. Make sure to keep your back straight and your core tight. It’s important to activate your abs throughout to ensure your back is not arching and to ensure that you’re getting the best activation. It would be best if you held it for as long as you can; start with 30 seconds and build up as you improve.

2. Spider Plank
3 sets, each for 30 seconds or more, depending on your level
FaZe Jasper

This is a variation on the traditional plank. Rather than the traditional push-up position, this variation requires you to pull one of your knees up close to your elbow as you hold the plank. This will also help target the obliques, so it’s a good plank to add to your core regimen. Like with the above plank, you can do this for time or reps.

3. Side Plank
3 sets, each for 30 seconds or more, depending on your level
FaZe Jasper

The side plank is a great variation of the traditional plank that’s a little more accessible than the spider variation. This version will really activate your obliques—if it’s your first time doing it, you’ll be burning tomorrow. This variation also requires a bit of balance, so you may have to work your way up to really extended holds. To complete this exercise, get in your traditional plank position, but then lean your weight onto one of your arms with your chest perpendicular to the floor. You can keep your other arm raised into the air to aid with balance. Do it as long as you can (you’ll figure out a good length you’re comfortable with), and then switch to the other side and repeat.

4. Mountain Climbers
3 sets, one minute each
FaZe Jasper

Now let’s get into some of the more dynamic exercises. You should get into a push-up position (on your hands this time, not your elbows), and then alternate pulling your knees up to your chest. Make sure you keep your hips down and your core activated throughout. You want to be pulling your legs up with your core, not just leg strength. Repeat the exercise in rhythm for a minute. Once you get better at the exercise, you can add tempo to make it harder.

5. V-Ups
FaZe Jasper

3 sets, 15-20 reps
FaZe Jasper

The V-Up is a slightly more advanced core exercise, and it really requires good form to avoid injury. To begin, lie down on your back facing the ceiling with your arms extended on the ground behind your head. Then, while keeping your core tight, raise your upper body off the ground while simultaneously lifting your straightened legs into the air. You’ll form a V-shape (hence the name), then slowly return to fully horizontal. Make sure to keep your back and legs straight throughout the exercise; it’ll be easier if you focus on activating your core throughout the entire rep. You can progress overtime by further straightening your legs.

6. Bicycle Crunches
3 sets, 20 reps each
FaZe Jasper

Bicycle crunches are a great variation of the traditional crunch, but the traditional crunch can be really strenuous on your back & neck. If your neck has ever hurt from crunches, then consider the bicycle crunch instead. For this, lie face up with your legs extended and your hands curled behind your head. Then, pull one of your knees up to your chest with the other leg extended (and held off the ground). Lift your upper body slightly off the ground, leaning towards the knee. Alternate and repeat.

7. Russian Twists
3 sets, 10 reps each side
FaZe Jasper

Another dynamic exercise, the Russian Twist is a great addition to your core regimen. To begin, get into the position that you would conclude a crunch in—knees bent with your feet off the ground (or gently on the ground if you’re having trouble with the balance) and your upper body tensed up off the ground. Maintain your V shape with your core tightened, and then use your abs to twist to the right, then the left, etc.

8. Toe Touches
3 sets, 20 reps
FaZe Jasper

Toe touches are a great crunch variation for the lower abs. To complete this exercise, lie on your back and lift your legs and upper body off of the ground, with arms and legs outstretched. Lift your upper back off the ground and pull your arms toward your toes, while lifting your legs up towards the ceiling. Your legs should be static and straight up while moving your upper body and arms towards and from the toes.

9. Heel Touches
3 sets, 10 each side
FaZe Jasper

Heel touches are a great exercise for activating your obliques. To perform this exercise, lie down with your knees bent and feet on the ground. Your arms should be at your side. With your shoulders lifted slightly off the ground, use your abs to rotate your right hand down towards your right foot and then back up. Alternate to your left hand and repeat.

10. Laying Leg Raise
3 sets, 15 reps
FaZe Jasper

This is another great exercise for your lower abs and for stretching your hip flexors. It’s also pretty simple, so this is a great one to incorporate into your routine if you’re just beginning to work your core. To complete, lie on your back with your legs extended and hands at your side (or you can put your hands underneath your lower back). Slowly lift your legs up towards the ceiling, maintaining a straight leg throughout with your thighs tight together. Go until you can’t go any higher (without bending your legs) and then slowly return. How high you can go will be determined by your hip flexibility, so the more you do this exercise, the easier it will become. Try to keep the tension in the abs by making sure to never touch the ground with your feet!

11. Static Leg Holds
3 sets to failure
FaZe Jasper

This is a static variation of the above leg raises. Follow the above instructions, but rather than repeating the motion, you should keep your legs in their lifted position with your core engaged. Hold for as long as you can and then repeat.

12. Laying Windshield Wipers
3 sets, 10 reps each side
FaZe Jasper

Windshield wipers are a little more complicated than the leg raises, but are foundationally pretty similar. To begin, lie on your back with your arms laid out diagonally towards your hips (for support). Lift your legs into the air; depending on your flexibility level, you can do it with either straight legs or bent at the knee. Engaging your abs, rotate your hips to one side, bringing your legs over. Alternate to the other side and repeat. Your feet should not touch the ground.

13. Side Plank Crunch
3 sets, 10 reps on each side
FaZe Jasper

If the side plank is just too easy, then you can make it more dynamic by doing a side plank crunch. To begin, get in your side plank position (explained above) with your right hand behind your head and the elbow bent. Then pull your right knee up towards your right elbow until they connect and return to the initial position. Make sure you’re engaging your core throughout the motion. Do a full set on one side, then switch to the other side, then rest.

14. Flutter Kicks
3 sets, 30 secs or more, depending on your level
FaZe Jasper

For this exercise, begin by laying down on your back with your legs extended up to a 45 degree angle off the ground. You should also lift your head, neck and shoulders slightly off the ground. With your core engaged, lower one of your legs below the other. Make sure to keep your toes pointed and legs totally straight. Then, begin to bring the lowered leg back up to its starting position while simultaneously lowering the other leg. Then just continue to repeat this alternation. Your toes never touch the ground. Try to increase the tempo to the exercise to make it harder and more dynamic!