Desperate times call for desperate measures. There are times when the human body is called upon to display physical fitness, mental toughness, and the ability to problem solve in the face of danger. Sometimes while feeling …
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Lewis Howes Favorite Kettlebell Exercises For Your Warm Up
Warming up is an integral part of training. If anything it is almost more important than the actual workout. Throughout my training I have found kettle bells to be the most efficient way to warm …
4 Reasons Your Bodyweight Workouts Should Include Tree Climbing
This past weekend, I had a client tell me she didn’t climb trees; “False!” I exclaimed. We then began working on the very basics of tree climbing, which is familiarizing yourself with the tree. Everyone …
4 Things You Can Learn From The Ultimate Sport of Functional Fitness: Bowhunting
When it comes to the ultimate test of productive, functional fitness, there’s nothing quite like hiking a half-marathon (or more) in the mountains with a heavy pack, taking into account scent control, playing the wind, …
How to Battle MMA Related Shoulder Pain
In my gym, it is a reoccurring theme to have Thai boxers coming to me with shoulder pain. Without a doubt in my mind, this is from an over emphasis on pressing actions, I.E. punching and pressing. …
Lower Body Power Workout
Workout Summary The Lower body power workout demands intensive efforts that help to translate to explosive power and quicker acceleration. This progression is built off of the Team Sport Power Workout and is geared towards developing …
How Kettlebell Training Changed My Life
I have a confession to make: I have completely fallen in love with kettlebell training! It all started about five years ago while my husband, James, was fitness training at a local corporate gym. He …
How to Master the Kettlebell
What is mastery? If you look it up in the dictionary it states: Knowledge and skill that allows you to do, use, or understand something very well; complete control of something. Although this is the technical …
5 Components to Choosing a Crossfit Gym
Some of the best gyms in the world are CrossFit, and unfortunately, so are some of the worst. This can really be said of any big-name gym out there. The difference is that most of these …
The Best Core Exercise You Probably Aren’t Doing
The best core exercise you probably aren’t doing is the Front Lever Iso Hold. The Front Lever Iso Hold is a fundamental gymnastics strength hold that develops the core and upper-body muscles. It hits every …
How to Fight: Duane “Bang” Ludwig’s Hand & Footwork Drills
Today, with the help of Chris Holdsworth, I am going to go over one of my favorite hand and footwork drills. This drill consists of a 3 combo followed by a step back into an …
Is Stability Ball Training the Best Way to Improve Your Balance?
Spanning the entire earth, personal trainers push their clients up onto stability balls with claims that it increases core muscle activity and balance. While I personally think that the only reason trainers’ use the stability …
Form at a Glance: Clapping Push Up Launch
The Clapping Push Up Launch is an upper body plyometric exercise that builds explosive power in the chest, shoulders, and arms. It targets fast-twitch muscles, which are responsible for producing short bursts of power. You …
Why the Kettlebell Swing is the Solution for Low Back Pain
It’s my intention for this article to help reduce the likelihood of back pain and for those currently experiencing back pain to find relief by trying this training method. Most of us at some point …
Onnit Academy Workout Plan Week #11
The workout plan for the Onnit Academy Gym this week includes the Steel Mace Paddle Swing, the Low Plank Half Range Push Up and the 360 to Squat. Just as a recap, this week’s Rite of …
Mach 10 Workout: Hardcore Kettlebell & Calisthenic Conditioning
If you only have a kettlebell, the ground, and 10 minutes, you can still get an incredible full body workout, you just need to combine an extremely core-intensive kettlebell movement with one of the worst …
How to Apply Functional Training into Everyday Life
The purpose of functional training is to achieve unconventional training abilities, including (but not limited to): strength, conditioning, agility, balance, power, explosiveness, flexibility, and mobility using minimal daily time and equipment. This is achieved by using effective …
Workout Motivation: Why Fit In?
Why fit in when you were born to stand out? – Dr. Seuss
MMA Fighter Kettlebell Workout Plan
As an MMA fighter, you need all the explosive strength and power that you can muster without adding an ounce of weight. That is exactly what this workout plan will do for you. MMA Fighter …
Workout Motivation: If You Want to Get the Most Out of Life
If you want to get the most out of life, you may need to fall in love with pain. Each workout is a chance to see how far your body and mind can go. – …
The Best Exercise Precursor to the Full Lever
The acrobatic Half Lever bodyweight exercise is the perfect precursor to the Full Lever. It requires a serious amount of shoulder and hip mobility, back pulling strength if done for reps, and extensive core strength. If …
Full Body Mobility Band Warmup
Workout Summary Mobility training is a hot topic right now, and it seems like everyone has a stance on it. We are not saying anyone’s opinion is wrong or right but one thing is a fact. Everyone should be …
How Mobility Tools Impact Overall Body Durability
Within the Onnit Academy curriculum, we use the term “durability” to describe the ability to withstand wear and tear or damage while sustaining work over a long period of time. One of the attributes that …
5 Ways to Add Resistance to Your Yoga Poses
Resistance Bands allow for more tension than is normally accessible in your yoga poses. This additional tension provides scalable difficulty and an alternative perspective on yoga poses that we normally practice without resistance. Add resistance …
Form at a Glance: Lateral Mobility Band Walk
At first glance, the Lateral Mobility Band Walk looks weird, but this exercise is a perfect way to improve hip stability, knee stability, and lateral strength. The Lateral Mobility Band walk engages the hips, legs, and …
Mach 10 Workout: Heavy Kettlebell Swing 10x10x10
The Heavy Kettlebell Swing 10x10x10 is an intense workout that will help reinforce proper Kettlebell Swing mechanics, while simultaneously building muscle and endurance in your glutes, hamstrings, and back. The Heavy Kettlebell Swing 10x10x10 is a quick …
Defranco Fitness Tips: Myofascial Release Using a Mobility Ball
Today I’m going to talk about the differences between myofascial release using a mobility ball and a foam roller with regards to improving mobility and flexibility. Now you’ve probably seen both of these used and a lot of …
Onnit Academy Workout Plan of the Week
The workout plan for the Onnit Academy Gym this week includes the Alternating Double Kettlebell Rack Reverse Lunge Test, the Kettlebell Staggered Stance Push Press, and Battle Rope Sidewinder Hook. Just as a recap, this week’s Rite …
Workout Motivation: If Your Actions Inspire Others
If your actions inspire others to dream more, learn more, do more and become more, you are a leader. – John Quincy Adams
Where Did Unconventional Training Come From?
Unconventional Training is a rapidly growing trend in fitness, but it is also one of the least understood. You may be familiar with kettlebells, battle ropes, steel maces, and other unconventional training implements, but do you …
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