How to Do a Tree Pose (Vrksasana): Muscles Worked, Benefits, and Variations by Matthew Magnante

Tree pose, also known as Vrksasana is a body posture reminiscent of a healthy, tall, and resilient tree. Rooted down by the feet, and supported by the pelvis and core muscles, this yoga technique combines balance, coordination, flexibility, pelvic stability, core strength, and upper body mobility. But you’re also reaping the rewards of increased focus, […]

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Downward Facing Dog (Adho Mukha Svanasana) – How-To, Muscles Worked, Benefits, and Variations by Matthew Magnante

As the name implies, there is a similarity between the downward facing dog and a common habit of our favorite furry sidekicks. Also called Adho Mukha Svanasana in yoga words, this pose is akin to how a dog stretches itself by leaning back onto the legs and lengthening its spine (svana). And this full-body technique […]

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Calves Stretch Guide: How-To, Calves Anatomy, Benefits, and Variations by Matthew Magnante

Whether you like it or not, stretching is part of the body’s necessary maintenance routine. It alleviates stress, keeps our muscles and surrounding tissues healthy, prevents avoidable injuries, and allows us to move every day, even in our older years. Tight muscles are a problem, and today we want to focus on the calves stretch. […]

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Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations by Matthew Magnante

Pesty tight quads can wreak havoc not just on the front thigh but the effects can also be felt in the lower back, knees, and even the hip flexors. It’s an issue that many of us ignore but the good news is the quadriceps stretch is one way to prevent, combat, and reverse those ailing […]

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Band Seated Row Exercise Guide: Muscles Worked, How-To, Benefits, and Variations by Matthew Magnante

Resistance bands and (back) home workouts go together like peanut butter and chocolate. Especially because of the space and money needed for a good home gym setup. Exercises like band seated rows and similar variations take up no space (a band weighs little and can fit anywhere) and cost no more than a Jackson ($20 […]

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Cable Reverse Crunch: Muscles Worked, How-To, Benefits, and Variations by Matthew Magnante

The cable reverse crunch is not a familiar exercise to most of us (admit it, you’ve never tried it). Hopefully, that will change as we’re convinced it’s one of the most potent variations for bringing out those stubborn and oftentimes invisible lower abs.  Effective core training is not just doing a few weighted crunches, and […]

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Vertical Mountain Climber: How-To, Benefits, Muscles Worked, and Variations by Matthew Magnante

You don’t need to be a mountaineer to benefit from vertical mountain climbers. A little coordination and hip/shoulder mobility is all that’s required to do this beginner-friendly bodyweight cardio activity. Similar to jumping rope or doing box jumps, you’ll get a leg and butt workout while shredding through calories. A jack of all trades, you […]

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Weighted Bench Dip Exercise Guide: How-To, Benefits, Muscles Worked, and Variations by Matthew Magnante

A favorite of bodybuilding legend Arnold Schwarzenegger back in the day, weighted bench dips are just as effective and relevant decades later. Whether you desire more upper arm mass, better triceps tone and definition, or building up your pressing strength, the benefits of this bodyweight compound movement cannot be ignored.  However, we recommend this exercise […]

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Suspended Row Exercise Guide: How-To, Benefits, Muscles Worked, and Variations by Matthew Magnante

While called suspended rows, this uber-effective movement is more similar to bodyweight pull-ups. Although it’s much easier to do a suspended row than a conventional pull-up. Plus there are also many other advantages of suspended rows like a more muscular back, stronger arms, and better joint integrity and stability.  In this guide, we explain why […]

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Sled Hack Squat Guide: Tips, Benefits, Variations, Programming and More by Matthew Magnante

If there was an official list of best-loved machine leg exercises, we’re confident sled hack squats would rank near the top. That’s not because they’re any better than freeweight barbell squats or the many other notable variations, per se. But perhaps it’s the combination of an angled design (pretty much a reclined squat), full body […]

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How To Do The Smith Bench Press – Benefits, Variations, Workout Tips, Optimal Sets and Reps by Matthew Magnante

The freeweight barbell bench press may be hailed as the king of chest exercises but we’d argue that Smith machine presses are better in many ways. So if you were ever under the impression that Smith presses (or any Smith machine exercise) are cheating because of some gym bro or an online forum, we’re here […]

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How To Do Side Lunge Stretches – Tips, Benefits, Variations, Common Mistakes, Optimal Sets and Reps by Matthew Magnante

Combo exercises like the side lunge stretch should be a staple in everyone’s daily and/or weekly fitness regime. They’ll benefit everyone from sports athletes to gym goers and those who desire to maintain mobility and structural health for years to come. Side lunge stretches incorporate a deep lower body stretch when done right, the fundamental […]

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How To Do Side Plank – Tips, Benefits, Variations, Sets and Reps by Matthew Magnante

Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and hips, side planks are great for shoulder stability and challenging your mental fortitude. The great thing about this exercise is that if you find it too easy, there are some awesome variations that you can […]

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How To Do Side Bridges – Tips, Benefits, Variations, Sets/Reps by Matthew Magnante

Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body. Isometric in nature, bracing your midsection and keeping the hips strong will have carryover to functional activities and everyday tasks. Whether you’re young or old, bodyweight and weighted bridge variations can offer many physiological benefits, […]

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How To Do The Single Leg Hip Bridge (Straight Leg) – Tips, Benefits, Variations, Sets/Reps by Matthew Magnante

The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It’s a long lever based (vertical leg) bodyweight movement that combines a unilateral element and the weight of your working leg to challenge the core and lower body muscles. You also need decent hip and knee […]

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How To Do The Side Push-Up: Tips, Benefits, variations, Sets and Reps, Programming by Matthew Magnante

At first glance, the side push-up appears as a beginner or rehabbing exercise. But it’s not recommended for either. In fact, you need to have a good level of upper body pushing strength to do it. It’s a great bodyweight triceps and chest movement that can be done anywhere to challenge your upper body and […]

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How To Do Single Arm Push Up – Tips, Benefits, Variation and Alternatives, Programming by Matthew Magnante

Once upon a time, the single arm push-up was a feat thought to have only been achieved by exceptional humans. However, while still a very challenging variation of the basic two-arm chest push-up, it’s not as hard as it seems so long as you practice. But you do need to have an advanced level of […]

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How To Do Seated Leg Raises – Tips, Benefits, Variations and Muscles Worked by Matthew Magnante

Some exercises are iffy as to whether they’re effective or not, but seated leg raises will have your abs burning almost immediately. It’s one of those timeless classic moves that you can always fit into your midriff sessions and you’ll never be disappointed. Involving both the upper and lower body to target both ends of […]

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How To Do The Rear Deltoid Stretch by Matthew Magnante

Stretching a muscle effectively requires just as much attention to detail as training it. All too often, people think they’re getting a great stretch, when, in fact, they’re not. The rear deltoid stretch is a prime example of a common technique that’s often either misused, ineffective or does more damage than anything. Frequent stretching helps […]

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How To Do Rope Climbs – Tips, Benefits, Variations, and More by Matthew Magnante

Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You can typically find dedicated hanging ropes for climbing at most CrossFit gyms as it’s a technique used in both local and regional competitions as well as the CrossFit Games.  Most people would be surprised to […]

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