Fitness Focus

Muscle & FitnessThe Ultimate 8-Minute Workout

The Ultimate 8-Minute Workout

BY EBENEZER SAMUEL, C.S.C.S. You’ve trained hard and pushed yourself throughout all of 2024 (especially if you’ve followed all our SMRTFT workouts). But how exactly do you navigate the final weeks of the year, when the mind is overwhelmed with...

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Muscle & FitnessEmbrace the Fitness Snack

Embrace the Fitness Snack

BY EBENEZER SAMUEL, C.S.C.S. Between the holidays and last-minute work projects, and winter weather issues, the last thing you have time for in December is a body-slamming, sweat-inducing, hour-long workout every single day. But that doesn’t mean you have to...

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Muscle & FitnessTHE ULTIMATE GO-HEAVY DUMBBELL WORKOUT

THE ULTIMATE GO-HEAVY DUMBBELL WORKOUT

BY EBENEZER SAMUEL, C.S.C.S. To get the most out of your strength training, at some point, you’ll need to train heavy. Pushing the limits of what you can lift is critical to building strength. It helps in other ways, too,...

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Muscle & FitnessAVOID THESE BEGINNER GOBLET SQUAT MISTAKES

AVOID THESE BEGINNER GOBLET SQUAT MISTAKES

BY EBENEZER SAMUEL, C.S.C.S. Few exercises build compete leg strength better than the goblet squat. The most underestimated of squat variations, the goblet squat has you holding a dumbbell at your chest as you lower into the bottom of a...

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Muscle & FitnessCAN YOUR WORKOUT HELP YOU DESTRESS?

CAN YOUR WORKOUT HELP YOU DESTRESS?

BY EBENEZER SAMUEL, C.S.C.S. You know that a good workout can help build muscle and strength. But one forgotten training benefit: It can help you decrease stress. Proper training helps alleviate stress by driving mood-boosting endorphins and providing an outlet...

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Muscle & FitnessTHE ULTIMATE DUMBBELL BACK WORKOUT

THE ULTIMATE DUMBBELL BACK WORKOUT

Curated By Ebenezer Samuel, C.S.C.S. The glamour body parts to train are generally chest, arms, and abs. But if you want to bulletproof yourself against injury, clean up your posture, and have a truly complete physique? Then you want to...

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Muscle & FitnessMASTER THE DUMBBELL SWING

MASTER THE DUMBBELL SWING

Curated By Ebenezer Samuel, C.S.C.S. The ultimate key to NFL-caliber athleticism (and any high-level athleticism, really) is a mechanic called “hip extension”. Whether you’re running or jumping or throwing a football, explosive power starts with driving your hips forward. It’s...

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Muscle & FitnessAVOID THESE HAMMER CURL MISTAKES

AVOID THESE HAMMER CURL MISTAKES

Curated By Ebenezer Samuel, C.S.C.S. One of the finest arm-growing exercises out there is the hammer curl. Not only does it challenge your biceps and blast your forearms, but it also trains your brachialis, a muscle that essentially lies between biceps...

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Muscle & FitnessTHREE EXPLOSIVE EXERCISES YOU SHOULD DO

THREE EXPLOSIVE EXERCISES YOU SHOULD DO

Curated By Ebenezer Samuel, C.S.C.S. Whether it’s receivers streaking down the sidelines or pass-rushers bolting past offensive linemen or running backs taking it to the house, the NFL season is always a showcase for explosive strength. And yes, it’s a...

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Muscle & FitnessTHE ULTIMATE TOTAL-BODY WARMUP

THE ULTIMATE TOTAL-BODY WARMUP

Curated By Ebenezer Samuel, C.S.C.S. Before the best athletes in the world hit the gym, whether they’re training or competing for medals and championships, they always warm up. Yes, really. And yes, I know what you’re thinking. A few sets...

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Muscle & FitnessWhy the World’s Best Athletes Use Contrast Training

Why the World’s Best Athletes Use Contrast Training

Curated By Ebenezer Samuel, C.S.C.S. You’ve lifted weights before. But never like this. When the world’s best athletes head to the weight room, instead of simply pounding out reps and sets with heavy weights, they’ll often employ a next-gen training...

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Muscle & FitnessThe Best Summer Mobility Moves

The Best Summer Mobility Moves

Curated By Ebenezer Samuel, C.S.C.S. Few concepts in fitness are more misunderstood than the mobility exercise. Very often, it’s the part of our training we’re most prone to leave out, in part because we think it amounts to basic “stretching.”...

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Muscle & FitnessTHE ULTIMATE BODYWEIGHT WORKOUT

THE ULTIMATE BODYWEIGHT WORKOUT

Curated By Ebenezer Samuel, C.S.C.S. The beauty of a bodyweight workout isn’t simply that you can do it anytime, anywhere. Bodyweight exercises provide two critical benefits missing from standard weight work. First off, they force you to use your core...

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Muscle & Fitness3 Underrated Exercises for Abs

3 Underrated Exercises for Abs

Curated By Ebenezer Samuel, C.S.C.S. You’ve done situps and planks before. But if you truly want a strong, durable core (that also looks great for the summer), it may be time to rethink your approach. Often, the best exercises for...

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Muscle & FitnessThe 20-Minute Shred Workout

The 20-Minute Shred Workout

Curated By Ebenezer Samuel, C.S.C.S. It’s all come down to this. Over the last few months, we’ve helped you build functional muscle, get athletic, and add power that will keep you healthy for years. But now, summer is around the...

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Muscle & Fitness3 WAYS TO SPICE UP YOUR WORKOUTS

3 WAYS TO SPICE UP YOUR WORKOUTS

Curated By Ebenezer Samuel, C.S.C.S. Few things can short-circuit gym gains like boredom. Boredom can creep into our workouts easily, too, because we often fall into a repetitive rhythm of counting reps and sets and weights of the same movements...

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Muscle & FitnessTHE ULTIMATE STAY-FOCUSED WORKOUT

THE ULTIMATE STAY-FOCUSED WORKOUT

Curated By Ebenezer Samuel, C.S.C.S. When it comes to building strength and muscle, the basics are what get you jacked. Unconventional exercises, however, are what keep you interested. And now that April has arrived, staying interested is critical to reaching...

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Muscle & FitnessTRAIN THESE MUSCLES FOR A WELL-ROUNDED PHYSIQUE

TRAIN THESE MUSCLES FOR A WELL-ROUNDED PHYSIQUE

Curated By Ebenezer Samuel, C.S.C.S. Building your summer body does not require you to do every exercise in the book. Yes, Instagram and TikTok deluge you with new moves that layer muscle on here and build strength there, but as...

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