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 ...Mar 30, 2019 03 read article
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 meth...Apr 12, 2019 01 read article
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 ...Apr 07, 2019 02 read article
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 ...Mar 03, 2019 05 read article
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performance | By JJ Peterson | Apr 12, 2019
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 | Apr 07, 2019
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 | Mar 30, 2019
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 | Mar 24, 2019
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 | Mar 03, 2019
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 | Feb 17, 2019
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 | Jan 16, 2019
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 | Jan 09, 2019
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 | Dec 19, 2018
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 | Dec 06, 2018
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 | Nov 29, 2018
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 | Nov 08, 2018
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 | Nov 01, 2018
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 | Oct 17, 2018
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 | Nov 19, 2017
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 | Sep 11, 2017
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 | Aug 07, 2017
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 | Jul 17, 2017
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 | May 15, 2017
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 | May 15, 2017
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 | Mar 30, 2017
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 | Mar 20, 2017
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 | Mar 06, 2017
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 | Feb 23, 2017
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 | Feb 23, 2017
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 | Feb 07, 2017
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 | Jan 31, 2017
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 | Jan 22, 2017
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 | Jan 22, 2017
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 | Jan 13, 2017
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 | Jan 06, 2017
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 | Sep 26, 2016
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 | By Adam Gura | Sep 18, 2016
The Ultimate Suck
34 hours into the Ultimate Suck, my beaten body laid triumphant on a bale of hay. I managed to place second in one of livestrong.com’s ten most extreme races, two hours before the race typically ends. Despite the race throwing at me three miles worth of burpee broad-jumps, a 10K of five gallon bu...
performance | By Ben Checketts | Sep 09, 2016
Training Like a Brute
Over the past year I had lost nearly 40 pounds, met many of my fitness goals and completely transformed the way that I looked. But to me, that just wasn’t enough to keep me interested.
performance | By James Binder | Sep 09, 2016
The Pistol Squat - A Beginner's Guide
We all know the feeling. You walk into your local gym, look eagerly at the white board and audibly gasp when we see it there in big, bold letters. The one exercise that you just cannot do. No matter how much you work for it, you just can’t seem to get the hang of it. For me that exercise was alwa...
performance | By Jeff Rizzo | Sep 02, 2016
Optimize Your Workouts With 1 Simple Tip
Finding time for a workout can sometimes feel impossible. We have a million things to do and by the time we’re done with those million things there’s no way we can convince our bodies (or minds) to get after it at the gym, even though we know we will feel better at the end. As such, the day drif...
performance | By Juan Lugo | Sep 02, 2016
The Turkish Get-Up: A Beginner's Guide
What if I told you that you could work on strength, stability, mobility and flexibility all in one movement. That you could make your body more resilient and injury proof. You could get your hips and shoulders stronger and more stable. I’m talking about the the Turkish Get-Up, a total body exerci...
performance | By Paul Dixon | Aug 25, 2016
How to Clean and Jerk
The sport of Olympic Weightlifting begins and ends with two complicated, compound lifts: the Snatch and the Clean and Jerk. The Snatch and Clean and Jerk are complex exercises that use large and small muscle groups. Athletes and amateurs have found that practicing these lifts with correct form i...
performance | By The Rhone Team | Aug 21, 2016
Become a Ringer: Gymnastic Ring Training 101
If you are anything like us, you have been captivated by the Olympic games and in particular the Gymnastic competition. These athletes are the equivalent of a BMW M3 as they pack amazing power into tiny frames. The result is (generally speaking) a breathtaking display of speed and power, but what...
performance | By James Binder | Jul 31, 2016
A Beginner's Guide to Running
Running: a word that either brings you joy or dread. No matter your stance, it is generally a part of life. However, if you do enjoy a nice run as part of your workout routine, or are hoping to add running into your exercise line-up soon, it is important to consider all the variables that take p...
performance | By Chaz Dawson | Jul 21, 2016
Great Hotel Gym Workouts
Hotel Gyms can certainly be disappointing but they don’t have to derail your entire program! With a little planning and resourcefulness you can still get a great workout in while out of town. If you’ve traveled as much as I have you know that no two hotel gyms look the same anymore. There’s no t...
performance | By Kenton Boutwell | Jul 14, 2016
Back and Biceps on Fire
In May, Rhone published my Sweat of the Week for your chest and triceps. I'm back today with a continuation for your back and biceps! To read the first workout before you proceed, click here. Day two of this workout series highlights exercises which target the muscles of the back and biceps. The...
performance | By Chaz Dawson | Jul 14, 2016
How to Train Like An Athlete
"You have to expect things of yourself before you can do them" - Michael Jordan No matter your goal, If you want to be successful at something in life it will definitely require these two things: hard-work and consistency. We have become so accustomed to immediate results in life that some time...
performance | By Ian Jentgen | Jun 10, 2016
Train Like a Soccer Pro
The physical demands of modern soccer are serious. It’s no longer just about who is well conditioned and can run 6+ miles throughout the course of a 90 minute game. The real difference maker in today’s game is a offensive player’s ability to create separation and conversely, for a defensive mind...
performance | By Kenton Boutwell | May 22, 2016
Sweat of the Week: Chest and Triceps on Fire
Looking to increase the size of your chest and triceps or maybe you just need a routine? Look no further. In the following video, I break down three basic chest movements and one tricep movement. This workout is specifically geared towards adding muscle mass. First, you will perform the barbell ...
performance | By Ben Checketts | May 08, 2016
5 Workouts You Can Do Anywhere
Sticking to a fitness plan can be an immense challenge. Day in and day out you're hitting the gym, planning meals and showing incredible restraint when those cookies are being passed around the office. So why not shake things up a bit? With Spring here and Summer right around the corner, now is...
performance | By Scott Stohler | Apr 06, 2016
Becoming A Road Warrior
Fasten your seat belts, stow your bag, buckle in those muscles, and drink plenty of water as we review how to stay fit while on the road. In today's world, people are traveling more than ever. With ridiculous flight prices as low as $62 for an international flight from Miami to Colombia, there ...
performance | By Ian Jentgen | Mar 27, 2016
Becoming a 'Strongman' Through Odd Object Training
Functional fitness isn’t much of a fad anymore. It’s likely here to stay. With the growing popularity among people seeking a fast and effective workout, even the larger commercial gyms in the industry have started to accommodate for this shift, adding in functional equipment at every turn. One s...
performance | By Philip Levi | Feb 28, 2016
Sweat of the Week - No Gym Required
Staying in peak physical condition is a challenge for many a man on the go. I send this workout to many of my clients who frequently travel and find their business schedule presses them for time. You’ll notice the term “Pavel” will be referenced throughout these workouts. “Pavelling” should be d...