Hop Into Spring With This 30-Minute Workout

It's finally springtime. The weather is getting warmer, the sun is shining brighter, and people are all around feeling happier. What a wonderful time of year.  When the beginning of this year started...

Get Outside with This Spring Bench Workout

Get out of the gym, and get moving outside with this killer bench workout.  I'll be the first to admit: I am a gym rat. I eat, sleep, and dream in my university's gym.  While there's nothing wrong ...

HIIT VS Steady State: What You Need To Know

Exercise releases endorphins, and endorphins make you happy... While excessive amounts of cardio might leave you feeling drained and overworked, a certain amount of cardiovascular exercise can...

This Leg Workout Will Leave You Sore For Days

Being sore is one of those things everyone in the fitness community complains about but secretly loves. Being sore just proves to you that your body is breaking down and rebuilding itself to become even better....

Why You Should Foam Roll

Foam rollers have gained immense popularity in recent years due to the benefits they easily provide any athlete. Rollers are an easy way to achieve self-myofascial release (SMR), which is a technique used by ma...

Ab Attack Workout

It's time to attack your abs. Who's ready to get abs of steel?   Time: ~25 minutes Type of workout: Strength and cardioSh*t you need: None (optional: medicine ball or du...

HIIT: Fall In Love With Your Warm-up

Pump up the jam and get ready to HIIT it! For some people, running a mile or two on an elliptical or treadmill is their idea of a killer warm-up. But for me, it's HIIT. As I began to really li...
partner ab workout

A Partner Ab Workout You Can Do with Your Valentine

Why hit the gym alone? Get in a great sweat session and spend time with someone you love with this ab workout. Planning to hit the gym with your special someone on Valentine's Day? Or maybe you're...

4 Training Moves for Athletes That Anyone Can Do

Train like an athlete with Xplosive Performance Academy. These 4 exercises are some of the basic Warm Up exercises used in the Xplosive Performance Academy program, a facility that uses athlete-level trai...

Countdown to Christmas Workout: 12 Days of Fitmas

As Christmas draws near, the days are filled with friends, family, joy, and amazing food. With all the craziness that goes on, you probably don't have a ton of extra time, but you still want...

Do This Outdoor HIIT Workout Anywhere

No time for the gym? Here's a quick outdoor HIIT workout to get your heart rate up. Bonus points if it's a sunny day (gotta get that vitamin D.)  Time: 20 minutes (or complete twice for 40 minutes)  ...

The 5 Stages of Your First Barre Class

Ever heard of Physique 57, Pure Barre, The Bar Method, or Barre3? I thought so. In the last few years, barre classes have been popping up, well, everywhere. And ballet dancers are in killer shape, so why wouldn...

Can’t Stop Won’t Stop HIIT Workout

Do the holidays have you tied down at home with no time to hit the gym? No problem. Give this quick, no-equipment HIIT workout a try. Time: 20-30 minutes  Type of workout: Hig...

The Guns-Building Workout for Guys AND Gals

Who says guys and gals can't train their arms the same? #EQUALITY Ladies, skip the super high rep "toning", and fellas lay off the 1RM barbell curls. Going to one extreme or the other won't give you killer b...
partner workout

Grab A Friend For This Short Partner Workout

When you don't got time..grab a friend for this partner workout. Have you been struggling to stick to your workout routine? Try this quick full body partner workout to get you up and on your feet. We'll k...

The Plyo Leg Workout You Can Do in Your Dorm

No gym, no problem. Try this quick, no-equipment plyo workout that will make your legs scream (in a good way, I promise).  Time: 20 minutes Type of Workout: Plyometric/cardio  Sh*t You Need:&nb...
A Circuit Workout To Do When You're Crunched For Time

A Circuit Workout To Do When Crunched For Time

There have been so many times where I'm running from class to work to errands and really not in the mood to spend an hour or so at the gym. However, I really want to get a quick sweat in or release so...

A Killer Dumbbell Workout for Your Shoulders

All about them delts, baby.  To see examples of these exercises, and to help with form, check out the video above before you get to it. Time: 45-60 minutes Type of Workout: Strength ...

Kick-A$$ (and Legs) Workout

Kicking a$$ and taking names.  Time: 45 minutes Type of Workout: Strength/conditioning Sh*t You Need: Squat rack, bench, weights, bosu ball Intensity: High (like dripping sweat and...

TRX Tabata: Total Body Workout

If you haven't tried TRX, now's the time. Time: 25 minutes Type of Workout: Strength and HIIT Sh*t You Need: TRX and a timer Intensity: High Body Target: Full body The W...

Grow Your Glutes With This Intense Workout

Get dem glutes growin. Time: 60 minutes Type of Workout: Strength conditioning mixed with HIIT Sh*t You Need: Dumbbells or weighted bars, bench or step, mini loop resistance band Intens...

A Powerlifting Workout ANYONE Can Do

You've probably seen the powerlifting team working out in your gym...ever wanted to join in?  Well here's your chance. Powerlifting could be just what you need if you are looking for something n...

Do This Workout to Boost Self-Love

Move, love, and work your body.  As college students, we all go through tough times. Whether we're facing heartbreak from a relationship, stressing out about school, or feeling down about our ap...

Burn Out Your Legs in Less than 10 Minutes

Finish leg day like a champ.  This is meant to be a finisher for a leg workout, meaning you will feel completed exhausted both during and after this set. Keeping that in mind, it's probably not a great wa...

HIIT the Wall Workout

The great thing about walls? They're everywhere. Do this workout outside if it's nice out, or next to a wall inside if it isn't. Time: 16 minutes Type of Workout: HIIT, strength/conditioning ...

This Track Workout is the Opposite of Boring

Explosive cardio, strength moves, and some quick laps in between. This workout is no joke; when you're done, the track will never seem dull again. Time: 45 minutes - 1 hour Type of Worko...

Mix Up Your Routine With This Rowing Workout

From the row machine to strength moves, this upper body workout leaves no muscle untouched. Time: 60 minutes Type of Workout: Strength and conditioning Sh*t You Need: Row machine, resistant ban...

High Five! Total Body Workout

5 exercises. 5 times. 5 rounds. You'll deserve a huge high five when you're done. Time: 20 minutes Type of Workout: Total body HIIT Sh*t You Need: Some space to move around and approximate...

The 10 Minute “Get Off the Couch” Workout

10 minutes is all you need for this energy-boosting workout.  We all have those days. Sometimes, all I need to feel better is a little movement. So if you're feeling restless and like you want to mov...

Total-Body Tabata Workout

10 seconds of rest never seemed so quick.  You've probably heard of HIIT training. These workouts are all the rage, and for good reason. 20 seconds of intense work, followed by 10 seconds of rest. An...
posture

A Workout to Improve Your Posture

Prevent back pain, get strong doing it.  This strength workout is best performed at a gym and works your chest and back muscles from various angles, helping to improve posture and decrease back pain. ...

500 Squats of Summer

500 moves, as fast as you can. Ready, set, GO.  Shoutout to Joseph Gordon Levitt and rom coms. This workout is great for anyone because it can be done anywhere, with no equipment and very little s...