Workouts https://breakingmuscle.com/taxonomy/term2/2267/2 en 8-Week Workout Plan for Push Up Strength and Power https://breakingmuscle.com/workouts/8-week-workout-plan-for-push-up-strength-and-power <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/8-week-workout-plan-for-push-up-strength-and-power" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201612/pushupstrengthandpower1200px.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The push up may have fallen off the radar for most strength programs, but it's still is a powerful addition to any fitness plan. </div></div></div><!--paging_filter--><p>How many push ups can you do? 20 or 30? 50? More? <strong>Maybe you&rsquo;re one of the unlucky souls who can only manage five reps with questionable form.</strong></p> <p>&nbsp;</p> <p>Say the word &ldquo;exercise,&rdquo; and the push up inevitably will be thought of as the movement of choice. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. How much simpler can it get than to just drop to the ground and start pumping away?</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/8-week-workout-plan-for-push-up-strength-and-power" target="_blank">read more</a></p> bodyweight exercise push up shoulder health training plan Workouts Fri, 03 Apr 2020 19:29:45 +0000 169926 at https://breakingmuscle.com 5 Effective and Simple Upper Body Strength Routines https://breakingmuscle.com/workouts/5-effective-and-simple-upper-body-strength-routines <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/5-effective-and-simple-upper-body-strength-routines" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201212/evermanguidetobodybuilding1.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Here are five sure-fire upper body routines that can be a part of any strength, power, weight-loss, and/or general fitness program. I’ve also attached recording forms for you to log your workouts. </div></div></div><!--paging_filter--><p><strong>There are thousands of ways to resistance train</strong>. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/5-effective-and-simple-upper-body-strength-routines" target="_blank">read more</a></p> arms back bench press biceps chest lats overhead press posterior deltoid pull push shoulders triceps upper body exercises workouts Workouts Thu, 02 Jan 2020 09:00:00 +0000 3112 at https://breakingmuscle.com 5 Powerful Lower Body Strength Routines https://breakingmuscle.com/workouts/5-powerful-lower-body-strength-routines <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/5-powerful-lower-body-strength-routines" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/developpowerfulstronglegs1.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Looking for some good leg workouts? Here are five straight-forward workouts to strengthen your lower body. Includes full workouts details and a downloadable form for logging. </div></div></div><!--paging_filter--><p><strong>As I mentioned in the first installment</strong> <a href="/workouts/5-effective-and-simple-upper-body-strength-routines">5 Effective And Simple Upper Body Strength Routines</a>, <strong>there are many ways to resistance train.</strong> As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/5-powerful-lower-body-strength-routines" target="_blank">read more</a></p> calves chicken legs curl deadlift hamstrings hypertrophy leg press lower body lower body exercises quadriceps Squat strength and conditioning Workouts Thu, 02 Jan 2020 09:00:00 +0000 3180 at https://breakingmuscle.com 4 Core Exercises for Pull-Up Strength for Women https://breakingmuscle.com/workouts/4-core-exercises-for-pull-up-strength-for-women <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/4-core-exercises-for-pull-up-strength-for-women" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201608/pu1.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Follow these exercises to strengthen your abdominal muscles and get your first pull-up in no time. </div></div></div><!--paging_filter--><p>Many athletic women have a pull-up on their training bucket list.<a href="/fitness/women-and-pull-ups-3-secrets-for-success-youve-probably-never-tried"> Pull-ups are more difficult for women</a> as they generally have more muscle mass on their lower body in proportion to their upper body and thus more weight to lift. However, with the correct progression exercises and dedication, <strong>all women who have a healthy BMI are capable of performing a pull-up</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/4-core-exercises-for-pull-up-strength-for-women" target="_blank">read more</a></p> core exercises core strength pull up strength women's workouts Workouts Wed, 11 Dec 2019 09:00:00 +0000 167206 at https://breakingmuscle.com Classical P.E. For All: A Fast, Effective, Bodyweight Program https://breakingmuscle.com/workouts/classical-pe-for-all-a-fast-effective-bodyweight-program <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/classical-pe-for-all-a-fast-effective-bodyweight-program" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/trainingdeephumanity.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This is a simple, effective, and complete training program to help you operate better in the world. </div></div></div><!--paging_filter--><p><strong><a href="/fitness/no-equipment-needed-9-bodyweight-training-articles-and-workout-programs">Bodyweight training is fast, effective, accessible</a>, and the best way into training</strong>. With a progressive, consistent approach, elite levels of fitness can be forged in this manner. After all, the body and its environment are really all most humans have ever had to train with.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/classical-pe-for-all-a-fast-effective-bodyweight-program" target="_blank">read more</a></p> bodyweight exercises education jumping physical ability test physical education physical fitness running Workouts Mon, 02 Dec 2019 15:18:12 +0000 183101 at https://breakingmuscle.com A Training Plan For Masters 50+ Rowers https://breakingmuscle.com/workouts/a-training-plan-for-masters-50-rowers <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/a-training-plan-for-masters-50-rowers" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201702/mastersindoorrowing.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This training plan is designed for the adult rower looking to hold on to aerobic endurance and strength. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="A rowing WOD for masters athletes." class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201702/mastersindoorrowing.jpg" title="Over 50 man on indoor rowing machine." /></p> <p>&nbsp;</p> <p>Exercise is such an important part of life, but can get overlooked when life takes priority. And staying truly fit is even harder with age. <strong>Although your body holds on to aerobic endurance a little longer as you age, your power output can drop dramatically if it is not properly maintained</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/a-training-plan-for-masters-50-rowers" target="_blank">read more</a></p> at home training ergometer masters masters athlete rowing strength and conditioning training plan Workouts Fri, 13 Sep 2019 13:40:02 +0000 171841 at https://breakingmuscle.com 28 Day Anti-Fragile Human Challenge https://breakingmuscle.com/workouts/28-day-anti-fragile-human-challenge <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/28-day-anti-fragile-human-challenge" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201906/bridgeposemuscularman.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This challenge will offer a clear daily adversity that stokes your capacity to act while introducing you to a variety of training methods. </div></div></div><!--paging_filter--><p>Humans are <a href="/fitness/resistance-and-adaptation-is-your-environment-weakening-you">anti-fragile by nature</a>. The concept of anti-fragility is not that we deflect attacks like a Gore-tex repels water, but that we, in fact, need resistance to grow stronger. <strong>Humanity is not totally activated, empowered, or fulfilled without challenge</strong>. Resistance activates us and breeds human flourishing. This is the backbone of all training. <a href="/fitness/the-main-reason-you-arent-getting-any-stronger">Resistance and adaptation</a>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/28-day-anti-fragile-human-challenge" target="_blank">read more</a></p> at-home exercise challenge habits healthy habits mental toughness mental training quick workouts social norms tabata toughness willpower workout Workouts Sat, 08 Jun 2019 20:45:54 +0000 182966 at https://breakingmuscle.com The Chief Habit: Your Ten-Minute Morning Fitness Plan https://breakingmuscle.com/workouts/the-chief-habit-your-ten-minute-morning-fitness-plan <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/the-chief-habit-your-ten-minute-morning-fitness-plan" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201903/dailyhabits2.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">If you had to choose one thing you could do to enhance your work, relationships, attitude, confidence, and health, it would be exercise. </div></div></div><!--paging_filter--><p><strong>Becoming the person we want to be is typically a case of taking action</strong>&mdash;not once, but over and over again. This is hard to do, particularly within a world that<a href="/fitness/we-used-to-be-humans-practical-strategies-to-combat-tech-addiction"> ingeniously inserts technology meant to pull us from those actions</a> that we decided we wanted to adopt. Logically, it makes perfect sense to add a workout five days per week, but life is busy and our emotions will often disagree with these plans.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/the-chief-habit-your-ten-minute-morning-fitness-plan" target="_blank">read more</a></p> bodyweight bodyweight exercises daily exercise daily practice habit habits morning parenting psychology willpower Workouts Sun, 03 Mar 2019 18:53:32 +0000 182596 at https://breakingmuscle.com The Four Alarm Workout For Powerful, Portable Fitness https://breakingmuscle.com/workouts/the-four-alarm-workout-for-powerful-portable-fitness <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/the-four-alarm-workout-for-powerful-portable-fitness" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201902/fouralarmworkout.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">By taking advantage of the many small chunks of time in our day, even the busiest people can fit an extremely effective training dose. </div></div></div><!--paging_filter--><p><strong>The world has never turned faster</strong>. We are chasing the kids out of the house, battling traffic, rushing to meetings, and constantly responding to email. Engulfed by this whack-a-mole lifestyle, many simply conclude they <a href="/fitness/you-have-time-for-your-health">no longer have time to exercise</a>. Yet, there is something else at play, as well.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/the-four-alarm-workout-for-powerful-portable-fitness" target="_blank">read more</a></p> adaptability bodyweight bodyweight workout greasing the groove time crunch time management willpower Workouts Tue, 12 Feb 2019 18:30:28 +0000 182541 at https://breakingmuscle.com Workouts in a Box: Anytime, Anywhere Exercise Routines https://breakingmuscle.com/workouts/workouts-in-a-box-anytime-anywhere-exercise-routines <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/workouts-in-a-box-anytime-anywhere-exercise-routines" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201809/workoutinabox.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The space in your bedroom, your living room, a hotel room, a small garage or a crowded gym is usually cramped and limited. Here's how you rise up to the challenge. </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="" class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/headline/201809/workoutinabox.jpg" /></p> <p>&nbsp;</p> <p>There is nothing like the feeling of strong, vibrant movement in wide-open spaces. Something just feels right about those workouts that break us out of the gym confines and allow us to explore a more three-dimensional, <a href="/fitness/go-wild-fight-the-domestication-of-fitness">undomesticated fitness experience</a>. We were made to run free, climb trees, swim, and carry essential materials.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/workouts-in-a-box-anytime-anywhere-exercise-routines" target="_blank">read more</a></p> anytime fitness at home workouts at-home exercise daily exercise no equipment sitting stay fit at home time management travel fitness Workouts Mon, 24 Sep 2018 02:50:18 +0000 181736 at https://breakingmuscle.com From the Couch to Crushing It: A 4 Week Plan to Get Moving https://breakingmuscle.com/workouts/from-the-couch-to-crushing-it-a-4-week-plan-to-get-moving <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/from-the-couch-to-crushing-it-a-4-week-plan-to-get-moving" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201809/birddog.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The majority of workouts promoted online are too aggressive for a new beginning. Here's one way you can make a transition from a sedentary lifestyle and put yourself on the path to better health. </div></div></div><!--paging_filter--><p>My how the years fly by. It seems like yesterday, you were rolling your eyes listening to elders go on about how they remember being young and not having all these aches and pains&mdash;how they remember being your age, full of energy and unhampered by the need to exercise or watch what they ate. <strong>The threat of neglected health was once an abstract concept</strong>. Yet, here we are: joints achy, <a href="/fitness/heal-your-lower-back-pain-with-these-5-yoga-poses">back cranky</a>, blood pressure high, with an expanding waist.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/from-the-couch-to-crushing-it-a-4-week-plan-to-get-moving" target="_blank">read more</a></p> beginner bird dog circuit training donkey kick exercise plan glute bridge leg kick plank Squat workout programming Workouts Wed, 12 Sep 2018 23:46:55 +0000 181706 at https://breakingmuscle.com Walls, Bands, and Benches: Adaptable Workouts for Chaos, Limitation, and Variety https://breakingmuscle.com/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201808/pushuplegsraisedonbench.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">One wall, one bench, one band - hundreds of ways you could go. Endless days of challenging workouts. Be stoic. Throw out what isn't necessary and free yourself to thrive. </div></div></div><!--paging_filter--><p><a href="/fitness/repetition-is-the-mother-of-all-learning">Routines</a> are essential for sustainable success, but sometimes your plan blows up. When this happens you must remember that exercise is too important to concede defeat. Sure, missing one day&rsquo;s plan isn&rsquo;t the end of the world, but it sacrifices the opportunity to adapt.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety" target="_blank">read more</a></p> at-home exercise at-home workouts bands bench stay fit at home wall drill Workouts Fri, 10 Aug 2018 08:30:00 +0000 181236 at https://breakingmuscle.com The Kettlebell 6 - Teach Yourself the Fundamentals https://breakingmuscle.com/workouts/the-kettlebell-6-teach-yourself-the-fundamentals <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/the-kettlebell-6-teach-yourself-the-fundamentals" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201807/kbswingtutorial.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Learn the Swing, Clean, Press, Snatch, One Arm Swing and Turkish Get Up with in-depth video tutorials, tips, and skill-building exercises. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" src="https://player.vimeo.com/video/276509435" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/the-kettlebell-6-teach-yourself-the-fundamentals" target="_blank">read more</a></p> kettlebell clean kettlebell press kettlebell snatch kettlebell swing kettlebell technique skill development Turkish get up tutorials videos Workouts Mon, 16 Jul 2018 02:59:42 +0000 180946 at https://breakingmuscle.com An 8-Week Longevity-Based Program for Masters Weightlifters https://breakingmuscle.com/workouts/an-8-week-longevity-based-program-for-masters-weightlifters <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/an-8-week-longevity-based-program-for-masters-weightlifters" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201505/screenshot2015-05-28at95247pm.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Today's over-forty population thrives on competition, and Olympic weightlifting is a perfect outlet. Here's a safe, effective program. </div></div></div><!--paging_filter--><p><strong>With the growing popularity of CrossFit, many people over age 35 have discovered a passion for competition.</strong> Today&rsquo;s over-forty population is not interested in growing old gracefully, and like their younger counterparts, once introduced to the sport, they thrive on competition.</p> <p>&nbsp;</p> <p>Besides running and CrossFit, <strong>weightlifting is one of the few arenas wherein the over-forty athlete can ignite that passion for competition</strong> with loads of local meets and a well-developed masters national circuit already fully in play.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/an-8-week-longevity-based-program-for-masters-weightlifters" target="_blank">read more</a></p> Elite Programming Elite Workout Programs Strength Strength Strength strength and conditioning Workouts Mon, 21 May 2018 09:00:00 +0000 152446 at https://breakingmuscle.com A 12 Week Workout Routine for Older Athletes https://breakingmuscle.com/workouts/a-12-week-workout-routine-for-older-athletes <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/a-12-week-workout-routine-for-older-athletes" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/olderathletedoingsitups.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">A simple to follow, scalable training routine, 3 days a week, 3 months, designed for the mature athlete. </div></div></div><!--paging_filter--><p><strong>This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength.</strong> It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.&nbsp; You can <a href="/sites/default/files/attachments/12-weekprogramforolderathletes-workouts.pdf">download a PDF of the workouts</a> here or click on the image below. However, make sure you read through the information online here, and familiarize yourself with the concepts and approaches to each set of workouts.</p> <p><a href="https://breakingmuscle.com/workouts/a-12-week-workout-routine-for-older-athletes" target="_blank">read more</a></p> 50+ exercise age barbells bodyweight exercises conditioning dumbbells fitness over 50 GHD kettlebells lunge masters athlete mature athlete pull ups strength program Workouts Thu, 10 May 2018 13:18:32 +0000 180371 at https://breakingmuscle.com