These hip-opening “gate” stretches are key to mobility in your workouts

December 12, 2019 at 07:00PM by CWC After being told for years by fitness pros that doing a dynamic warmup before I start my workouts is absolutely essential, I’m now (finally) diligent about priming my body for boot camp, rather than going from zero to 100 the way I used to. Within that stretching sesh, I … Continue reading These hip-opening “gate” stretches are key to mobility in your workouts

A trainer shows us how to tell if your kettlebell is too heavy for your workout

December 11, 2019 at 06:48PM by CWC Choosing the right kettlebell can often feel like a Goldilocks-level feat: If you go too light, you wind up short-changing your workout; and if you go to heavy, you tap out before your desired number of reps… or worse, you hurt yourself. And so, it’s important to go … Continue reading A trainer shows us how to tell if your kettlebell is too heavy for your workout

Megaformer workouts will become mega-popular

December 10, 2019 at 05:00AM by CWC The past decade of fitness has been set to the tune of “harder, better, faster, stronger,” but the only thing fast about next year’s “it workout” is how quickly you’ll see it pop up in a city near you. Pilates-reformer-inspired Megaformer workouts—which use a machine that looks like … Continue reading Megaformer workouts will become mega-popular

Mary Cain’s workouts are now all about the joy of movement

December 09, 2019 at 10:08PM by CWC Mary Cain’s Spotify Wrapped for 2019 includes song after song by Dermot Kennedy. “He’s the only person I listen to when I run. There’s something about his very soulful singing that can really pump me up but also keep me relaxed,” she says. Nowadays, Cain’s workouts are just … Continue reading Mary Cain’s workouts are now all about the joy of movement

Amp up arms day with this 5-move kettlebell workout, straight from a trainer

December 09, 2019 at 03:36PM by CWC When arms day comes around, it’s only natural to settle into your usual routine with dumbbells and push-ups. But this week’s Trainer of the Month Club workout challenges you to mix things up in an entirely new way: by adding kettlebells into the mix. Kettlebells can be your … Continue reading Amp up arms day with this 5-move kettlebell workout, straight from a trainer

The 5 basic Pilates moves that *everyone* should incorporate in their workouts for better mobility

December 06, 2019 at 12:00AM by CWC If you’re not a Pilates fan, you might brush off the fitness modality’s entire catalogue of core-centric moves. But this is a mistake, because, everyone—no matter what their sweat mode of choice is—can benefit from certain basic Pilates exercises. The workout, at its (ahem) core, is about better … Continue reading The 5 basic Pilates moves that *everyone* should incorporate in their workouts for better mobility

If your regular old abs workout has started to feel snoozy, try adding a kettlebell

December 02, 2019 at 12:00PM by CWC Tis the season of jingle bells, sleigh bells, and our personal favorite: Kettlebells. If you’ve heard the term “kettlebell” in your workouts before, chances are it was immediately followed by the word “swing.” While these moves are great for building strength in your entire body and spiking your … Continue reading If your regular old abs workout has started to feel snoozy, try adding a kettlebell

This futuristic biohacking workout gives you a week’s worth of training in a 40-minute sesh

November 27, 2019 at 12:01PM by CWC Ever wonder what biohacking your workout looks like? Check it out, here. If there were a gym in a Star Wars movie, it’d probably feature biohacking fitness technology and out-of-this-world weight training machines that use artificial intelligence. Sounds incredibly futuristic, right? Except it actually exists right now, and it’s … Continue reading This futuristic biohacking workout gives you a week’s worth of training in a 40-minute sesh

Is your gym sesh affecting your immunity? Here’s how to avoid workout-induced burnout

November 26, 2019 at 04:30AM by CWC If you’ve ever been told to “sweat it out” while working through the stages of a nasty cold, you have the right to give them a solid “no thanks” followed by a hefty dose of real-talk. That’s because—says Vishal Patel, director of product development at Nuun—the idea that … Continue reading Is your gym sesh affecting your immunity? Here’s how to avoid workout-induced burnout

The official USA Gymnastics stretching sequence is a full-body workout on its own

November 20, 2019 at 11:00PM by CWC For the U.S. women’s gymnastics team, stretching is as effortless as breathing. At the beginning of each training session, competitors complete a 20-minute warm-up to prepare them to take on the beam, the vault, the uneven bars, the rings, and the floor. And according to some of the … Continue reading The official USA Gymnastics stretching sequence is a full-body workout on its own

When you’re feeling sore, these are the best workouts to do

November 20, 2019 at 01:00PM by CWC “I’m sore” is my favorite excuse for skipping a day at the gym. Really, who wants to suffer through squat thrusts when their quads are already on fire from an intense spin class the day before? Not me, that’s for sure.  According to the pros, soreness isn’t quite … Continue reading When you’re feeling sore, these are the best workouts to do

Hand-release push-ups mean you’ll never be able to cheat your workout again

November 19, 2019 at 08:00PM by CWC Hand-release push-ups are part of the Army Combat Fitness Test for a reason—they’re hard. The move is just one of the ways the military tests mobility and endurance, and they do so by seeing how many hand-release push-ups can be done in a two-minute time frame. Hand-release push-ups … Continue reading Hand-release push-ups mean you’ll never be able to cheat your workout again

Ankle stability exercises that will get you solidly on your feet for any workout

November 18, 2019 at 07:00PM by CWC Hot take: No one is giving their ankles nearly the credit or love that they deserve. We treat our feet to pedicures and our legs to regular workouts, but our ankles—which do their job every. damn. day. to hold up the rest of body—are largely ignored. Think about … Continue reading Ankle stability exercises that will get you solidly on your feet for any workout

If your dreams are more graphic or vivid than usual, it could be a sign you’re not recovering from your workout

November 17, 2019 at 05:00PM by CWC Forearm massages, windowsill plants that don’t require a green thumb, and non-toxic feminine care and sex toys. Another to add my list of—imagine my very best Mary Poppins voice, now—a few of my favorite things? Plopping into bed after a hard AF workout and snoozing straight-through ’til the … Continue reading If your dreams are more graphic or vivid than usual, it could be a sign you’re not recovering from your workout

Exactly how many seconds to maintain your max heart rate for in a HIIT workout, according to trainers

November 16, 2019 at 06:00PM by CWC Now that tracking your heart rate is as common as knowing how many steps you take each day, I always have my eye on how fast my heart is pumping—especially when I’m working out. While my heart rate obviously reaches different levels during different types of workouts, it’s … Continue reading Exactly how many seconds to maintain your max heart rate for in a HIIT workout, according to trainers

So, you’re a gym zombie? Here’s how to bring yourself back to life with quick workouts

November 16, 2019 at 02:00AM by CWC I’ll admit it: I’m a gym zombie. If I have a free afternoon, I’ll spend it trying out new machines, practicing handstands, and stretching to my heart’s content. The habit’s not all that efficient, however. If you want to master quick workouts, Tatiana Lampa, trainer with Training with … Continue reading So, you’re a gym zombie? Here’s how to bring yourself back to life with quick workouts

Learn this rule to position your wrists the right way in every workout

November 15, 2019 at 02:00AM by CWC Strength training requires a lot of mind-body awareness—especially if you’re trying out more fancy compound movements. Without even knowing it, you could slip into bad form and often your wrists pay the price. When it comes to wrist position, trainer Charlee Atkins, CSCS, says that maintaining a neutral … Continue reading Learn this rule to position your wrists the right way in every workout

Sorry protein bars, but the banana is the MVP of pre-workout snacks

November 14, 2019 at 01:00AM by CWC When you think of workout snacks, one word typically comes to mind: protein, protein, protein. People load up on whey powders, munch on nuts or grass-fed beef jerky, or stash some protein bars in their gym bag. Protein is the watchword, friends. But we’ve all been wrong about … Continue reading Sorry protein bars, but the banana is the MVP of pre-workout snacks