fat loss

10 Best Protein Sources for Fat Loss and Muscle Gains

Protein is powerful! Proteins are strings of amino acids that your body requires for almost every bodily function. So it’s no wonder that it’s a necessary part of every “body goal” that you set out to achieve whether that might be losing weight or gaining 10 pounds of muscle mass. That’s why it is so important …

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Standing Cable Curls

Isolate Your Biceps With Standing Cable Curls

Isolate your biceps to build mountainous peaks with standing cable curls. The standing cable curls exercise is excellent for focusing solely on your biceps and using the constant resistance of the cable machine to hone in on your biceps peaks. Cables provide something that free weights don’t, constant tension on both the upward curl and …

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Overhead Press

Boost Any Workout With this One Total Body Move

Are you ready for a simple combination exercise that gives you an excellent full-body workout? Try the step up to overhead press. Using the step up to overhead press you will effectively work your entire body. First off, it’s a unilateral exercise because each of your legs is worked individually as you step up. Just …

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side plank

Amp Up Your Abs Workout with this Advanced Side Plank!

Add some spice to your side planks by including a push, a pull, and a swing! Side planks are already challenging. This version not only helps solidify your core, especially those obliques, it also aids in shoulder joint rotation and scapular stabilization with one tough move. Everyone wants a solid core and plans exercises around …

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lunge

Six Pack Abs and Stronger Legs? Try This Lunge Variation

Firm legs and abs of steel can be accomplished with combination moves like the reaching forward lunge. Everyone loves to save time in the gym and get the most out of their workouts. One way to accomplish that is to use combination movement exercises. Reaching forward lunges is an advanced variation of a lunge that …

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Cross-bench pull-over

1 Move For More Strength: Cross-Bench Pull-Over

Hit your lats, pecs, and serratus all in one exercise! The cross-bench pull-over sometimes seems forgotten in the land of gym machines, but it used to be THE most popular exercise among bodybuilding greats in the 1900s. Don’t let the infamous pull-over go by the wayside. It is a 5-star exercise that you should be …

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Boost Your Push Up Game and Build A Stronger Chest

If you think you’ve mastered the push-up, think again. Let’s take it up another notch with an advanced form of traveling push-ups. You’re guaranteed to look like a gym pro doing these. All forms of push-ups are multi-joint exercises that target your entire upper body and core including: pectorals, deltoids, triceps, abdominals, and your stabilizing …

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abs windshield wiper

1 Move, No Equipment, No Gym, Just Abs!

Are you tired of doing endless crunches? Are you looking for an abs exercise that’s challenging, one that is modified but still may be the most challenging core exercise you’ve tried? Try mini windshield wipers. This exercise is a modification of a very advanced exercise, actual windshield wipers, that you can work up to once …

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deadlift

Deadlift Your Way to Stronger Legs (and Butt)

Target your hamstrings and glutes with one strong move, the dumbbell straight-leg deadlift. It’s common to see gym goers performing deadlifts with an Olympic bar, so what benefits does using a pair of dumbbells bring to the table? When you use a barbell your wrists and forearms must stay dedicated to one position. Using dumbbells …

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