Whether you are traveling or you are sequestered, if you don’t have time and space, it seems impossible to improve your mobility and strength.

That is why I want to help you find your way to mobility and strength with just 5 minutes and your own body weight.

I have broken down 3 bodyweight workouts for you to improve your mobility and strength. Here they are:

Workout #1 - Strength in Motion

• 5 Push-ups
• 5 Squats
• 5 Hinges
• 5 Rock and Rolls
• 5 Supine Elbow Bridges
• Repeat for 5 minutes

Workout #2 - Elegantly Strong

• 1 Hindu Push-up to
• 1 Kick Sit to
• 1 Explosive Crawl Push-up to
• 1 Squat Jump
• 10 Second Rest and Repeat for 5 Minutes

Workout #3 - Grounded Mobile Strength

• Crawls 30 Seconds
• Crabs 30 Seconds
• Alternating Thoracic Bridge and Reach 30 Seconds
• Alternating Sit Through 30 Seconds
• Modified Alternating Neck Bridge and Reach 30 Seconds
• Repeat 1x

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Notice that each workout trains mobility and strength at the same time, while...

A common complaint with most kettlebell programs is the absence of horizontal pressing. Sure you’ll get some push-ups, but who doesn’t love that feel of pushing weight away from you multiple times?  

From a programming standpoint the lack of horizontal pressing is made up for in overhead pressing, but this can lead to imbalances. Chest presses aren’t just for the beach and mirror. It aids in your overall strength while building shoulder and triceps strength as well and putting more stress on bigger muscles like your chest.  

There are myriad tools you can use for chest exercises. At the end of the day a weight is a weight so anything that challenges you has the potential to build strength and size. With that said here are three movements specific to the kettlebell that offer unique benefits. At the end of this article there will be a chest workout you can incorporate into your training to supplement or replace what you currently do for a...

By: Venus Lau

Strength at every angle is a motto I train by because it’s truly the difference between the average gym goer and a high performance athlete… And I truly believe EVERYONE can elevate their fitness and move like a high performance athlete!

There are endless ways to get stronger at every angle but I’m doing to talk about 

5 basic ways you can start with:

1. TAKE ANY traditional exercise like a squat or lunge and EXPLORE DIFFERENT POSITIONS FOR THE FEET OR HANDS...  We all know front, reverse, and side lunges but I’m talking about changing the angle of the hips, slightly placing the foot 6 inches diagonally in ANY OTHER direction.  The challenge will be can you hold those new positions in full stable control?  Different is different even if it’s only 3 inches to the front or back.
2. LOAD YOUR WEIGHT UNEVENLY… In the real world outside of a gym you rarely hold equally balanced weight.  Example: a gym bag in...

Humans have been barefoot for most of their existence. It was only about 40,000 years ago humans began to wear shoes. Why does this matter? Is there any benefit to training barefoot as an athlete? Why is it essential for a non athlete to be barefoot? These are a few questions we will be examining. Training barefoot has many benefits to humans in performance and everyday health. The absence of shoes enhances proprioception, balance, stability, mobility, speed, force production, and overall health.

Before we dive into the specifics of barefoot training it's important to have a cursory knowledge of foot anatomy. Out of the body’s 206 bones, one foot contains 28 bones, 30 joints, and 100 plus nerves receptors. We have over 100 muscles, tendons, and bones in our feet. Our feet comprise over 1/4 over our bodies entire skeletal structure.  The feet can act as a rigid lever, mobile adapter, a spring, and as a damage detector.  It is sufficient to say the feet are an...

Kettlebells are still the new kid on the block in most big gyms. There are plenty of ellipticals and benches, dumbbells and mirrors, but still only a handful (a small rack if you’re lucky) of kettlebells. Even with ALL the information out there I’ll still see and hear some things being done with these versatile little cannonballs that make me shudder.

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What attracts most people to the kettlebell is its devious simplicity and how it can deliver incredible workouts in limited time just about anywhere. From complexes to flows and everything in between you can hit just about every muscle and movement pattern while adding a unique flavor to your sessions.

Here are a few things to avoid as you begin (or continue) your kettlebell journey and some ways to get the most from your training.

#1: Don’t figure it out on your own

The kettlebell is simple in nature and design, but delivers complex exercises. Cleans and...

My name is Adrianne Nina, I’m a fitness and wellness coach based in Los Angeles, CA. I created the brand WELL TRAINED, as a way to share and help others achieve a healthy body and lifestyle. Overall fitness is achieved through a combination of training elements. These are the seven principles for one to make their body well trained.

1. Breathwork
2. Ground Movement
3. Cold Exposure
4. Mindfulness (Body Awareness)
5. Nutrition
6. Resistance/Strength Training
7. Cardio/Aerobic Training

Breathwork

Breathing is the most essential act of all living organisms, but it’s usually the area which is the least focused. Our bodies are built for us to breathe innately without having to put much thought into the process. Overtime, without the proper attention, our breathing patterns can become dysfunctional and have adverse effects on our well-being. The ideal breathing pattern for a body in its neutral state is slow, quiet nasal inhale and exhale. This is the optimal way for getting oxygen flow...

Why not just use dumbbells?

“If you can do it with a kettlebell you can do it with a dumbbell!”

I hear this all the time from people who have zero experience with a kettlebell and it couldn’t be further from the truth. Most tools have a time and place in your training depending on the goal. If you’re just going to do deadlifts, farmer walks, rows or just use the weight to prop a door open then sure, kettlebells and dumbbells offer the same thing. However, if you plan on using the kettlebell for the things that make a kettlebell unique, then no.

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Before you think that this is a dumbbell-bashing article and kettlebells are superior in every way, you’re right. End of discussion.

Seriously though the intention here is to shed some light on why kettlebells are unique to dumbbells and what you can do to get the most from each tool. Let’s take a look at the...

The kettlebell snatch is a phenomenal movement at building strength, power, endurance and coordination. It’s a fairly complicated movement that can create a lot of pain and strife if done incorrectly so a focus on technique is crucial for success. Leaning on solid technique will allow you to do more, go heavier, and get a better overall session in. 

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The snatch is a powerful move with any implement, but a kettlebell allows for a couple main benefits. With a kettlebell you can work unilaterally as opposed to both hands on a barbell. This builds single arm strength, rotational power, and balance. The single arm snatch creates an  anti-rotational component that will create more stress on the trunk.

Typically with snatches the bar is dropped from the overhead position taking the eccentric out of the equation. The kettlebell snatch (single or double) creates added stress on...

“It makes you comfortable in uncomfortable positions” I said to my client who started complaining about the weird, contorted position I was having them get into. I had one of the pro fighters I trained performing a windmill with a light kettlebell and he was struggling. Not only was he a strong dude, but an insanely capable athlete. Even so, a kettlebell windmill was challenging because it wasn’t about brute strength. It’s about stability and flexibility in a pattern that most people rarely train. 

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The windmill challenges your shoulder stability, core strength, flexibility and glute strength all in one. It’s a move popularized by old school strength athletes like Arthur Saxon typically done as a bent press or side press, but morphed into the straight arm windmill. It’s a show of strength and balance that creates a more capable, resilient...