performance — By adham ibrahim

the bear complex workout

We live in a world where many of us are regularly aiming to make the most out of each day. Time has become a valuable commodity and knowing how to ...
Aug 04, 2019 010 read article
performance — By fit ops and the rhone team

civilian patrol challenge

This year for Veteran's Day we worked with our friends at the Fit Ops Foundation to continue to gain awareness and support for Veterans who wish to...
Nov 03, 2019 02 read article
performance

10 Benefits Of Running That Will Make You Want To Start Right Now

Running might not be for everyone, but it is for almost everyone.
Nov 17, 2019 01 read article
performance — By jj peterson of clean simple eats fit

a full body workout for fall

Fall has arrived and that means football and all the game day food that comes with it (for better or for worse). We enlisted JJ Peterson of Clean ...
Sep 29, 2019 05 read article
performance | By The Rhone Team

10 Benefits Of Running That Will Make You Want To Start Right Now

Running might not be for everyone, but it is for almost everyone.
performance | By Fit Ops and the Rhone Team

Civilian Patrol Challenge

This year for Veteran's Day we worked with our friends at the Fit Ops Foundation to continue to gain awareness and support for Veterans who wish to get trained and certified as professional trainers. What better way to do this than to challenge you in a #civilianpatrolchallenge of your very own. ...
performance | By the Rhone Team

Front Squat: The Best Exercise You Aren’t Doing

Back squats might let you lift heavier, but the front squat will force your body to grow. Here’s how to do it properly.
performance | By Blair Wheeler

WOD on the Road

Traveling is something that in theory sounds great, but when it comes to traveling for business it too often comes at the expense of fitness, or at the very least you’re routine. If you’re like me you’re a creature of habit. I thrive on a routine, and with a job that is based remotely, it is impe...
performance | By JJ Peterson of Clean Simple Eats Fit

A Full Body Workout for Fall

Fall has arrived and that means football and all the game day food that comes with it (for better or for worse). We enlisted JJ Peterson of Clean Simple Eats Fit to put together a full-body workout to help you hang on to that summer bod through the highs and lows of sports fandom. Let's get into...
performance | By Michael Olzinski

Train Like a Sprinter

I can recall the days when I initially thought that performance and fitness might be a wonderful career path that I would enjoy spending a lifetime in. I remember the first few thoughts that I had in establishing my own ideas and philosophies, and this was before I had truly studied or specialize...
performance | By TJ Alvarez

Six Ways to Increase Your Athleticism

If your goal is to look like an athlete, you have to start by training like one.  If you’re anything like me and your goal has always been to achieve a healthier, more muscular, leaner physique while still being capable of doing extraordinary things physically, then you’ll want to continue readin...
performance | By Zach Feldman

Why Intensity Isn't Always King

When it comes to exercise, I believe that intensity is extremely important. I love high-intensity workouts! I love the feeling of leaving a workout feeling like I gave it my all. The problem is you can’t do that every day without burning out. Intensity may be king, but the key to progress is cons...
performance | By Matthew Joseph

A 20-Minute Hotel Workout: Strength Circuit

Work travel can disrupt our training programs by taking us out of our daily routines and forcing us to adapt to new constraints. Flights and packed on-the-ground schedules can contribute to incremental timing pressures, and the unpredictability of our accommodations can leave us without access t...
performance | By Adham Ibrahim

The Bear Complex Workout

We live in a world where many of us are regularly aiming to make the most out of each day. Time has become a valuable commodity and knowing how to efficiently use it is everything. As a fitness professional, I am regularly asked to program short duration, effective workouts. One of my favorite wo...
performance | By Kody Kerbox

Day in the Life: Training for the Foil Molokai to Oahu World Championships

Meet Kody Kerbox, a 25-year-old professional stand up paddler raised on the North Shore of Maui, Hawaii. As Kody preps for the Foil Molokai to Oahu World Championships this weekend, we asked him to share his a day in the life of training, what fuels him, and how he balances the training with work...
performance | By Nick Karwoski

30 Days to 2000 Meters: A Rowing Workout

I spent four years as a three-sport college athlete, running upwards of 90 miles a week. After college, I made the U.S. Triathlon National Team, and for years, spent six to eight hours of my days swimming, cycling, and running. I’ve had cancer and open-heart surgery.  All this is to say I’m no st...
performance | By Cade Mangelson

Train Like a Ninja Warrior

When is the last time you played on monkey bars? If your answer is elementary school, then it’s been too long. Ninja Warrior obstacles are becoming more an more popular these days. It’s challenging but you almost forget about it being hard because of how much fun it all is, at least in my experie...
performance | By Erik Bartell

Train Like An Army Soldier

To celebrate Independence Day this year we are bringing in military fitness coach Erik Bartell to grant you independence from the gym! This bodyweight only workout resembles the mechanics of a normal Army physical training session but ties in the advanced conditioning tactics to not only burn a s...
performance | By Matt Joseph

A 20-Minute Hotel Workout

Work travel can disrupt our training programs by taking us out of our daily routines and forcing us to adapt to new constraints. Flights and packed on-the-ground schedules can contribute to incremental timing pressures, and the unpredictability of our accommodations can leave us without access to...
performance | By BJ Ward

So, You Think You’re Fit?

A Rhone man needs to be ready for whatever life throws at him. We’ll show you a better way to test your physical (and mental) capacity. _________________________________ How do you know how good of shape you’re in? For most guys, the standard is the bench press. If you’ve got a big one-rep max yo...
performance | By JJ Peterson

How to Run Faster: A Sprint Workout

Sprints are a great way to boost your metabolism. High-intensity interval training has been proven to be one of the most effective fat burning methods. There are so many different ways to mix it up. Fitness is supposed to be fun! And as you can see from the below, you don’t need a lot of time or ...
performance | By Noam Tamir

Balance Your Body by Unbalancing Your Workout

Our bodies are naturally unbalanced. Think about it: You use either your right or left hand to write. You carry your purse, backpack, or duffle on one shoulder versus the other.  Even the way we walk is unbalanced by default because of our anatomy.  We have organs on different sides of the body a...
performance | By Emma Boelter & Dana VanPamelen

Train like a Muay Thai Fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert Tyler Scott has put together a list of key training exercises to get you in shape and sharpen your kickboxing skills. Muay Thai, which literally translates to “Thai Boxing”, is a martial arts combat sport that requi...
performance | By JJ Peterson

An EMOM to Get Your Sweat On

Gear up for this EMOM workout by the beloved JJ Peterson (@hiittrainer). EMOM workouts are intense, challenging, and get the job done. They train you in intervals, ramping up your heart rate while keeping things interesting by changing up the move every single minute. So dig deep and let's get s...
performance | By Darren Tomasso

Deconstruct Your Ab Routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
performance | By JJ Peterson

Optimize Your Training with a Heart-Pumping Tabata Workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
performance | By Marcus Martinez

7 Tips to Get the Most Out of Your Workout

It happens to all of us. The best intentions and well-thought-out plans will inevitably be taken over by the duties of work, parenthood, or even just laziness. A good workout will do more than just make you sweat. The thing I try to impart on every attendee of a certification or workshop is that ...
performance | By JJ Peterson

A Ladder 100 Workout for the New Year

It's the new year and it's time to set our intentions. Hopefully we have entered the New Year with a new resolve to do better and be better, to ourselves and to those around us, both inside and outside of the gym.  So to start your New Year off with a bang, we asked JJ Peterson to put together a ...
performance | By Troy Murphy

An Olympian’s Workout To Get You Ready for Ski Season Part 2

Ski season has arrived and it's time to start planning trips to the slopes. If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can...
performance | By Troy Murphy

An Olympian's Workout to Get You Ready for Ski Season

Snow is flying and ski resorts are opening up all over the country! If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can avoid o...
performance | By Darren Tomasso

Max Out your Effort with this Full Body Landmine Workout

The landmine is one of my favorite pieces of equipment. Its versatility and ease of use makes it one of the most efficient and effective tools out there for building strength, endurance, and cardiovascular capacity. When time is limited, you can strategically use the landmine to help you shorten ...
performance | By Noam Tamir

A Bodyweight Workout with TS Fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By JJ Peterson

An AMRAP Workout for Your Weekend

Sometimes 20 minutes is all you have to offer. And in the case of an AMRAP (as many rounds as possible) workout, 20 minutes is all you need. JJ Peterson (@hiittrainer) has put together a quick 20-minute AMRAP workout to get your blood flowing and your heart pumping.  STEP BY STEP Complete four 5 ...
performance | By CJ Finley

An Outdoor Bodyweight Workout

The temps are cooling slightly and now is the perfect time for an outdoor workout. We've teamed up with Cj Finley (@thriveonlife) to create a bodyweight workout tailored to your personal fitness level. So step outside and get started.  __________________________________________________________ WA...
performance | By Brock Reichert

Sweat for the Slopes: A Pre-Ski Season Workout

Skiing is just plain awesome. Where else can you fly down a 45-degree slope strapped to a couple chunks of wood and plastic at 30 or 40 mph? The skier's high is on another level of thrilling. It doesn't matter whether you're a weathered ski guide or a recreational novice, the first day on the slo...
performance | By Ben Checketts

Perform like a Pro

Given that a fall crisp is in the air, the greatest show on turf has returned and your body is looking down the barrel of a holiday hangover, we decided to bring you 3 workouts that will give you a taste of how a pro football player trains. Disclaimer: This training regimen is meant to be a sampl...
performance | By Ben Checketts

The Hotel HIIT Workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
performance | By Brendan Micik

Summertime Sand Sprints

The summertime is the perfect season to take your training outdoors. The beach is always a great idea on a hot and sunny day. The sand texture provides training grounds for elite competitors, from Olympic Athletes to Navy Seals. The resistance will challenge your steps and strengthen your legs an...
performance | By Tone House

8 Inspired Moves

This week we are getting a look behind the scenes of New York City's toughest workout, Tone House. Start by checking out our sit down with the founder of TH, Alonzo Wilson, found here and then get a small sampling of what this workout is like by following the routine outlined below. As always, be...
performance | By Ben Checketts

A Sit Down with Alonzo Wilson

With a litany a fitness studios in New York City it is very difficult, if not impossible, to stick out from the crowd. Tone House takes a different approach to fitness by incorporating elements of real athletic training, like plyometrics, speed work and agility drills into a class setting. I lear...
performance | By Ben Checketts

5 Great Spots for an Outdoor Workout

With Spring quickly approaching and Summer not too far behind, we are all looking for more excuses to be outside. One of the best ways to branch out is to swap your views of sweat-drenched treadmillers for the sunshine and fresh air. In other words, take your workout outdoors. We thought long and...
performance | By The Rhone Team

The "Not-So-Sweet" Sixteen

If you're anything like me, your bracket is busted, your ego is bruised and the only round you are looking forward to is the next pizza to show up at your door. Sure, your sister who has watched .000001% of the basketball you have is issuing a soul-crushing defeat with the fury of 1,000 suns in y...
performance | By The Rhone Team

Pull Up Power Up

The infamous pull-up. I have a faint memory of a 5th grade gym class where most boys in my class weren't able to do more than 3 pull-ups. I mustered a healthy double and dropped down feeling ok about myself until a tiny female gymnast named Kristen climbed with ease up the rungs, gripped the bar ...
performance | By The Rhone Team

Don't Skip This Leg Day

We all know the guy that walks around the gym, happily swinging his shoulders and puffing his pecks. He probably spends most of his time walking back and forth between the incline bench, the preacher curl and the mirror to take another selfie. Don't be like this guy. Muscles are great and upper b...
performance | By Philip Levi

15 Minutes of Fitness is All You Need

Here's a myth that needs some debunking. Fitness is some secret code and you must spend at least 60 minutes a day 6 days per week if you even hope to see any type of positive result. What I say is that fitness is an ideology but the requirements much less and are subjective to the user. You can ...
performance | By Kenton Boutwell

Boulder Shoulders

Sure, we all want our arms to be the main attraction of the “Gun Show.” However, if you really want to steal the show, then those guns need to be connected to grenade launchers and include the shoulder and trapezius muscles. I’ve got just the trick for you to turn those peashooters into grenad...
performance | By Evan Laveist

The Mad Man's Lunch Break

“Yeah, I see a difference in my body and energy when I workout, but I never have time to get into a gym to workout.” Does this sound familiar? Most guys complain about not having time to get into the gym to fit in a workout. I am here to tell you that all you need is 30 to 45 minutes and access ...
performance | By Philip Levi

The Key to Crushing Your Next Obstacle Course Race

I get asked a lot how I do some of the things that I do. How do I run up to the peaks of the mountains at Lake Tahoe? How could I carry a 60 pound bucket of rocks with no handle for 75 minutes without putting it down? How do I just "go"? The answer I usually provide is in the form of a question....
performance | By Ben Checketts

Get a Grip

I recently had the privilege of walking through Brooklyn Boulders, one of America's best climbing gyms, and could not help but stare in amazement as climbers easily scaled massive walls holding onto nothing but microscopic holds. If you're anything like me, these particular feats are impressive a...
performance | By Ben Checketts

The Treadmill Drill

You will not find a more polarizing machine in the gym than the old, yet reliable treadmill. Functional fitness enthusiasts besmirch its good qualities and focus instead on its inability to properly train the body for "real world situations." Let's focus instead on the virtues of the old fat-melt...
performance | By James Binder

10 Minute Kettlebell Flow

Kettlebells are one of our favorite tools for supplementing your regular training regime. Whether you are big into strength training, yoga or even running mixing in a good kettlebell workout can lead to serious gains. Although increasing in popularity, this strength tool normally has a reserved s...
performance | By Will Maloney

30 Days to Lean and Mean

How often do you come to the gym and repeat the same moves, lifts and routine? If you're saying "regularly" to yourself, then you're going to love this plan I've put together. While having a routine helps, it also becomes a liability to building your body because when done long enough without eno...
performance

10 Benefits Of Running That Will Make You Want To Start Right Now

Running might not be for everyone, but it is for almost everyone.
Nov 17, 2019 01 read article
performance — By fit ops and the rhone team

civilian patrol challenge

This year for Veteran's Day we worked with our friends at the Fit Ops Foundation to continue to gain awareness and support for Veterans who wish to...
Nov 03, 2019 02 read article
performance — By the rhone team

front squat: the best exercise you aren’t doing

Back squats might let you lift heavier, but the front squat will force your body to grow. Here’s how to do it properly.
Oct 27, 2019 03 read article
performance — By blair wheeler

wod on the road

Traveling is something that in theory sounds great, but when it comes to traveling for business it too often comes at the expense of fitness, or at...
Oct 20, 2019 04 read article
performance | By jj peterson of clean simple eats fit

a full body workout for fall

Fall has arrived and that means football and all the game day food that comes with it (for better or for worse). We enlisted JJ Peterson of Clean Simple Eats Fit to put together a full-body workout to help you hang on to that summer bod through the highs and lows of sports fandom. Let's get into...
performance | By michael olzinski

train like a sprinter

I can recall the days when I initially thought that performance and fitness might be a wonderful career path that I would enjoy spending a lifetime in. I remember the first few thoughts that I had in establishing my own ideas and philosophies, and this was before I had truly studied or specialize...
performance | By tj alvarez

six ways to increase your athleticism

If your goal is to look like an athlete, you have to start by training like one.  If you’re anything like me and your goal has always been to achieve a healthier, more muscular, leaner physique while still being capable of doing extraordinary things physically, then you’ll want to continue readin...
performance | By zach feldman

why intensity isn't always king

When it comes to exercise, I believe that intensity is extremely important. I love high-intensity workouts! I love the feeling of leaving a workout feeling like I gave it my all. The problem is you can’t do that every day without burning out. Intensity may be king, but the key to progress is cons...
performance | By matthew joseph

a 20-minute hotel workout: strength circuit

Work travel can disrupt our training programs by taking us out of our daily routines and forcing us to adapt to new constraints. Flights and packed on-the-ground schedules can contribute to incremental timing pressures, and the unpredictability of our accommodations can leave us without access t...
performance | By adham ibrahim

the bear complex workout

We live in a world where many of us are regularly aiming to make the most out of each day. Time has become a valuable commodity and knowing how to efficiently use it is everything. As a fitness professional, I am regularly asked to program short duration, effective workouts. One of my favorite wo...
performance | By kody kerbox

day in the life: training for the foil molokai to oahu world championships

Meet Kody Kerbox, a 25-year-old professional stand up paddler raised on the North Shore of Maui, Hawaii. As Kody preps for the Foil Molokai to Oahu World Championships this weekend, we asked him to share his a day in the life of training, what fuels him, and how he balances the training with work...
performance | By matthew joseph

a 30-minute hotel workout: cardio and core

Work travel can disrupt our training programs by taking us out of our daily routines and forcing us to adapt to new constraints. Flights and packed on-the-ground schedules can contribute to incremental timing pressures, and the unpredictability of our accommodations can leave us without access t...
performance | By nick karwoski

30 days to 2000 meters: a rowing workout

I spent four years as a three-sport college athlete, running upwards of 90 miles a week. After college, I made the U.S. Triathlon National Team, and for years, spent six to eight hours of my days swimming, cycling, and running. I’ve had cancer and open-heart surgery.  All this is to say I’m no st...
performance | By cade mangelson

train like a ninja warrior

When is the last time you played on monkey bars? If your answer is elementary school, then it’s been too long. Ninja Warrior obstacles are becoming more an more popular these days. It’s challenging but you almost forget about it being hard because of how much fun it all is, at least in my experie...
performance | By erik bartell

train like an army soldier

To celebrate Independence Day this year we are bringing in military fitness coach Erik Bartell to grant you independence from the gym! This bodyweight only workout resembles the mechanics of a normal Army physical training session but ties in the advanced conditioning tactics to not only burn a s...
performance | By matt joseph

a 20-minute hotel workout

Work travel can disrupt our training programs by taking us out of our daily routines and forcing us to adapt to new constraints. Flights and packed on-the-ground schedules can contribute to incremental timing pressures, and the unpredictability of our accommodations can leave us without access to...
performance | By bj ward

so, you think you’re fit?

A Rhone man needs to be ready for whatever life throws at him. We’ll show you a better way to test your physical (and mental) capacity. _________________________________ How do you know how good of shape you’re in? For most guys, the standard is the bench press. If you’ve got a big one-rep max yo...
performance | By jj peterson

how to run faster: a sprint workout

Sprints are a great way to boost your metabolism. High-intensity interval training has been proven to be one of the most effective fat burning methods. There are so many different ways to mix it up. Fitness is supposed to be fun! And as you can see from the below, you don’t need a lot of time or ...
performance | By noam tamir

balance your body by unbalancing your workout

Our bodies are naturally unbalanced. Think about it: You use either your right or left hand to write. You carry your purse, backpack, or duffle on one shoulder versus the other.  Even the way we walk is unbalanced by default because of our anatomy.  We have organs on different sides of the body a...
performance | By emma boelter & dana vanpamelen

train like a muay thai fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert Tyler Scott has put together a list of key training exercises to get you in shape and sharpen your kickboxing skills. Muay Thai, which literally translates to “Thai Boxing”, is a martial arts combat sport that requi...
performance | By jj peterson

an emom to get your sweat on

Gear up for this EMOM workout by the beloved JJ Peterson (@hiittrainer). EMOM workouts are intense, challenging, and get the job done. They train you in intervals, ramping up your heart rate while keeping things interesting by changing up the move every single minute. So dig deep and let's get s...
performance | By darren tomasso

deconstruct your ab routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
performance | By jj peterson

optimize your training with a heart-pumping tabata workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
performance | By marcus martinez

7 tips to get the most out of your workout

It happens to all of us. The best intentions and well-thought-out plans will inevitably be taken over by the duties of work, parenthood, or even just laziness. A good workout will do more than just make you sweat. The thing I try to impart on every attendee of a certification or workshop is that ...
performance | By jj peterson

a ladder 100 workout for the new year

It's the new year and it's time to set our intentions. Hopefully we have entered the New Year with a new resolve to do better and be better, to ourselves and to those around us, both inside and outside of the gym.  So to start your New Year off with a bang, we asked JJ Peterson to put together a ...
performance | By troy murphy

an olympian’s workout to get you ready for ski season part 2

Ski season has arrived and it's time to start planning trips to the slopes. If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can...
performance | By troy murphy

an olympian's workout to get you ready for ski season

Snow is flying and ski resorts are opening up all over the country! If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can avoid o...
performance | By darren tomasso

max out your effort with this full body landmine workout

The landmine is one of my favorite pieces of equipment. Its versatility and ease of use makes it one of the most efficient and effective tools out there for building strength, endurance, and cardiovascular capacity. When time is limited, you can strategically use the landmine to help you shorten ...
performance | By noam tamir

a bodyweight workout with ts fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By jj peterson

an amrap workout for your weekend

Sometimes 20 minutes is all you have to offer. And in the case of an AMRAP (as many rounds as possible) workout, 20 minutes is all you need. JJ Peterson (@hiittrainer) has put together a quick 20-minute AMRAP workout to get your blood flowing and your heart pumping.  STEP BY STEP Complete four 5 ...
performance | By cj finley

an outdoor bodyweight workout

The temps are cooling slightly and now is the perfect time for an outdoor workout. We've teamed up with Cj Finley (@thriveonlife) to create a bodyweight workout tailored to your personal fitness level. So step outside and get started.  __________________________________________________________ WA...
performance | By jj peterson

a hiit workout

We think it's safe to say that everyone has a love/hate relationship with HIIT workouts. You love them for how you feel and, oddly enough, hate them for how you feel, too. But no one can deny the fact that they work and they work well. JJ Peterson (@HIITTRAINER) has put together a HIIT workout th...
performance | By brock reichert

sweat for the slopes: a pre-ski season workout

Skiing is just plain awesome. Where else can you fly down a 45-degree slope strapped to a couple chunks of wood and plastic at 30 or 40 mph? The skier's high is on another level of thrilling. It doesn't matter whether you're a weathered ski guide or a recreational novice, the first day on the slo...
performance | By ben checketts

perform like a pro

Given that a fall crisp is in the air, the greatest show on turf has returned and your body is looking down the barrel of a holiday hangover, we decided to bring you 3 workouts that will give you a taste of how a pro football player trains. Disclaimer: This training regimen is meant to be a sampl...
performance | By ben checketts

the hotel hiit workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
performance | By brendan micik

summertime sand sprints

The summertime is the perfect season to take your training outdoors. The beach is always a great idea on a hot and sunny day. The sand texture provides training grounds for elite competitors, from Olympic Athletes to Navy Seals. The resistance will challenge your steps and strengthen your legs an...
performance | By tone house

8 inspired moves

This week we are getting a look behind the scenes of New York City's toughest workout, Tone House. Start by checking out our sit down with the founder of TH, Alonzo Wilson, found here and then get a small sampling of what this workout is like by following the routine outlined below. As always, be...
performance | By ben checketts

a sit down with alonzo wilson

With a litany a fitness studios in New York City it is very difficult, if not impossible, to stick out from the crowd. Tone House takes a different approach to fitness by incorporating elements of real athletic training, like plyometrics, speed work and agility drills into a class setting. I lear...
performance | By ben checketts

5 great spots for an outdoor workout

With Spring quickly approaching and Summer not too far behind, we are all looking for more excuses to be outside. One of the best ways to branch out is to swap your views of sweat-drenched treadmillers for the sunshine and fresh air. In other words, take your workout outdoors. We thought long and...
performance | By The Rhone Team

The "Not-So-Sweet" Sixteen

If you're anything like me, your bracket is busted, your ego is bruised and the only round you are looking forward to is the next pizza to show up at your door. Sure, your sister who has watched .000001% of the basketball you have is issuing a soul-crushing defeat with the fury of 1,000 suns in y...
performance | By The Rhone Team

Pull Up Power Up

The infamous pull-up. I have a faint memory of a 5th grade gym class where most boys in my class weren't able to do more than 3 pull-ups. I mustered a healthy double and dropped down feeling ok about myself until a tiny female gymnast named Kristen climbed with ease up the rungs, gripped the bar ...
performance | By The Rhone Team

Don't Skip This Leg Day

We all know the guy that walks around the gym, happily swinging his shoulders and puffing his pecks. He probably spends most of his time walking back and forth between the incline bench, the preacher curl and the mirror to take another selfie. Don't be like this guy. Muscles are great and upper b...
performance | By philip levi

15 minutes of fitness is all you need

Here's a myth that needs some debunking. Fitness is some secret code and you must spend at least 60 minutes a day 6 days per week if you even hope to see any type of positive result. What I say is that fitness is an ideology but the requirements much less and are subjective to the user. You can ...
performance | By kenton boutwell

boulder shoulders

Sure, we all want our arms to be the main attraction of the “Gun Show.” However, if you really want to steal the show, then those guns need to be connected to grenade launchers and include the shoulder and trapezius muscles. I’ve got just the trick for you to turn those peashooters into grenad...
performance | By evan laveist

the mad man's lunch break

“Yeah, I see a difference in my body and energy when I workout, but I never have time to get into a gym to workout.” Does this sound familiar? Most guys complain about not having time to get into the gym to fit in a workout. I am here to tell you that all you need is 30 to 45 minutes and access ...
performance | By philip levi

the key to crushing your next obstacle course race

I get asked a lot how I do some of the things that I do. How do I run up to the peaks of the mountains at Lake Tahoe? How could I carry a 60 pound bucket of rocks with no handle for 75 minutes without putting it down? How do I just "go"? The answer I usually provide is in the form of a question....
performance | By ben checketts

get a grip

I recently had the privilege of walking through Brooklyn Boulders, one of America's best climbing gyms, and could not help but stare in amazement as climbers easily scaled massive walls holding onto nothing but microscopic holds. If you're anything like me, these particular feats are impressive a...
performance | By ben checketts

the treadmill drill

You will not find a more polarizing machine in the gym than the old, yet reliable treadmill. Functional fitness enthusiasts besmirch its good qualities and focus instead on its inability to properly train the body for "real world situations." Let's focus instead on the virtues of the old fat-melt...
performance | By james binder

10 minute kettlebell flow

Kettlebells are one of our favorite tools for supplementing your regular training regime. Whether you are big into strength training, yoga or even running mixing in a good kettlebell workout can lead to serious gains. Although increasing in popularity, this strength tool normally has a reserved s...
performance | By will maloney

30 days to lean and mean

How often do you come to the gym and repeat the same moves, lifts and routine? If you're saying "regularly" to yourself, then you're going to love this plan I've put together. While having a routine helps, it also becomes a liability to building your body because when done long enough without eno...

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