As bodyweight exercises go, it’s hard to find fault with the push-up. It’s convenient, challenging, functional, and it builds muscle without beating up your joints. Among the countless variations of this classic move (e.g., T push-up, clapping push-up, archer push-up, decline push-up, offset push-up, etc.), diamond push-ups are one of the simplest and most accessible. But that doesn’t mean they’re easy. “They’re safer on the shoulder joint,” says trainer Jolie Kobrinsky, RKC, TRX, owner of Elektren Studio in Seaside, CA. “They’re also tougher to perform.” Want to work this ..read more

When shoulder pain and injury in sports and everyday life is discussed, you often hear the term “rotator cuff.” This group of muscles and connective tissues is a common source of shoulder trouble for athletes and weekend warriors alike. Most common in sports and jobs that require repetitive arm motion (e.g., baseball, tennis, carpentry) as well as with people over 40, rotator cuff pain can make exercise and daily activity — even sleeping — uncomfortable, if not impossible. Associated discomfort in the shoulder most often takes the form of a dull ache. If you’re experiencing shoulder ..read more

You love the challenge and energy of your indoor cycling workouts, but you’re not sure how much they’re moving you toward your fitness goals. If you’re someone who likes to know how much you’re eating and burning in a day, you’re probably wondering how many calories are burned cycling (in an average indoor cycling session). Here’s what to know about the calorie burn of your cycling workouts. Calories Burned Indoor Cycling How many calories burned cycling, running, or any other exercise can vary from person to person and from workout to workout. But here’s a look at how many approximate ca ..read more

If you’re serious about putting on size, you should know that the quality of your reps matters just as much as the quantity of them. One of the most effective — and simplest — ways to optimize your training and build muscle is to focus on time under tension. What Is Time Under Tension? Time under tension, often abbreviated as TUT, refers to the amount of time that your muscles spend “working” (lengthening and contracting) to resist an external load. You can prolong time under tension during an exercise by performing more reps and/or performing each rep at a slower pace, explains exercise phys ..read more

In a well-rounded Pilates program like XB Pilates, most moves will work your entire body, especially your core. However, there are a couple of standout exercises that have become classics for good reason. One of these is the Pilates teaser, a major core burner you can do anytime, anywhere. “The teaser challenges both balance and core stability,” says Jen Cordiner, director for Xtend Barre. “In Xtend Barre and XB Pilates, we use it in a sequence to refocus and reconnect to our core. When you want balance, flexibility, and core control, this lets you do all of those in one move.” Pilates Te ..read more

It’s no wonder many yogis have a love-hate relationship with boat pose. Known also as navasana, this yoga pose requires you to hold your balance, keep your core engaged, and avoid straining your neck — all while keeping your breath steady and strong. Among other benefits (see below), navasana is one of the best-known yoga poses for abs. Just a few breaths in this V-shaped posture are sure to have your belly feeling the burn. And learning how to do it correctly can not only build core strength, but also focus and concentration. (It’s not easy!) Boat Pose (Navasana): Step-by ..read more

Box jumps have reached a tipping point in the fitness world. Walk into any gym, HIIT studio, or CrossFit box, and you’ll inevitably find someone repeatedly hopping on and off a box, step, or bench. The lure of the box jump is understandable; they’re a challenging and fun plyometric exercise, which, when done correctly, not only look cool, but also build explosive power. But when box jumps go wrong, they have the potential to go really, really wrong. (Just Google “gym fails” for proof.) And even when box jump mistakes don’t end in an embarrassing fall, they can, over time, take a toll ..read more

The kettlebell swing is one of the best exercises around which you can program a circuit workout. The exercise targets the posterior chain and quickly raises your heart rate, making it a full-body strength and cardio exercise. But to reap the benefits of the kettlebell swing (and not get injured), you need to learn proper form. Kettlebell Swing: Step-by-Step Instructions Place the kettlebell about a foot in front of you and stand with your feet shoulder-width apart. Keeping your back flat, core engaged, arms straight, and a slight bend in your knees, push your hips back and grip the kettlebe ..read more

Skater jumps — also known as skater hops, side skaters, and skater steps — are like the burpee version of side lunges, making them a staple move in many high-intensity interval training (HIIT) workouts. As a plyometric exercise, skater jumps are a great cardio- and strength-building move; perform just a few reps and you’ll experience a quick boost in heart rate and feel your muscles lighting on fire. Here’s how to do skater jumps the right way. Skater Jumps: Step-by-Step Instructions Standing with your feet about hip-width apart, shift your weight onto your left leg, bending your left k ..read more

Want to press more weight, do more push-ups, improve shoulder mobility, and look super-heroic with your shirt off? You may want to focus on doing more serratus anterior exercises. The serratus may not get the love that big muscles like the pecs, glutes, and abs get on social media (no one’s going to post about their one-rep max on the serratus wall slide). But this saw-toothed muscle on the sides and back of your rib cage is a key player whenever you press, push, or punch, and when it’s well developed — bonus — it looks super cool as well. Here’s a primer on how the serratus anterior muscles w ..read more