Finding the best duffel bags for the gym is easy—there are tons of them—but picking the right one for you? That’s a little more difficult, because we all have different needs and tastes. Some have a dedicated bag where their gym gear lives. Others like to use a variety of bags depending on the day, the type of workout, and what their post-workout plans are. The important thing is to buy the bag you’re comfortable with. Whether you need a duffle bag with a separate compartment for wet clothes or you’re looking for a simple drawstring sack to carry your wallet, keys, and phone, there’s a wide range of options to choose from.
Here, we’ve rounded up duffle bags for the gym from top brands like Nike and Under Armour, as well as smaller companies like Baboon to the Moon. No matter where you’re headed or how much gear you’re hauling, these picks will serve you well.
Under Armour Undeniable Duffle 4.0 Medium Duffle Bag
The newest version of UA’s Undeniable line is its most advanced yet. It’s big enough for all your gear yet small enough to stow out of sight, and it comes with a multitude of storage pockets, including a vented space that allows shoes or sweaty clothes to dry out. Plus, it’s available in nine different colorways.
This bag from Nike is perfect if you’re searching for a classic duffel bag look. The main compartment offers plenty of room for swallowing gear or even a weekend’s worth of clothing, it comes with a removable shoulder strap for easy toting, and there’s a hidden side pocket for storing smaller items, too.
With its 130-liter capacity, the Chasm is a fantastic pick for guys who need to lug around large, bulky items like hockey pads or baseball bats. It’s also available in smaller sizes if you don’t need quite so much space.
Get itPatagonia Ultralight Black Hole Duffel Bag 30L Courtesy Image
Patagonia Ultralight Black Hole 30L
Made of lightweight and durable ripstop nylon, this duffle has a large top opening for easy access to gear, and the “daisy chain” design on the strap webbing allows you to tie the bag down or clip on accessories. And thanks to its large handles, you can even wear it as a backpack.
Get itBaboon to the Moon Go-Bag Small Courtesy Image
Baboon to the Moon Go-Bag Small
For proof that duffle bags don’t have to be boring, look no further than Baboon to the Moon. The company offers the Go-Bag in three different sizes (the small has a 40-liter capacity), and it’s available in a range of bright, bold colors with limited-edition interior prints. This bag will definitely stand out at the gym—or wherever you take it.
Get itNike Brasilia Training Gym Sack Courtesy Image
Nike Brasilia Training Gym Sack
Sometimes all you need is a light and easy carryall for your shoes and keys. This drawstring satchel is perfect for quick trips to the gym, and it comes in four different colors.
Get itAdidas Defender II Duffel Bag Courtesy Image
Adidas Defender II Duffel Bag
One of the best budget-friendly duffel bags for the gym out there, the Defender II is highly rated, comes with a generous main compartment and two zippered end pockets, and is relatively small, so it’s easy to carry around or stuff into a locker.
Filson Medium Rugged Twill Duffel Bag Courtesy Image
Filson Medium Rugged Twill Duffel Bag
Meet the Rolls-Royce of duffels. If you need a bag that can go from the gym to the office to a long weekend away—and do it all in style—this duffel from Filson has you covered. The water-resistant twill fabric is tough enough to handle the bumps and scrapes of your commute, and the leather straps and accents elevate it from utilitarian storage solution to handsome accessory. When’s the last time you could say that about a duffel bag?
Before you add another day of cardio or drop even more calories, consider adding one of these well-supported supplements to help you with your shred goals.
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It’s one thing to have a dedicated moisturizer—which is one of the essential skincare products, up there with a cleanser and exfoliator. But it’s another thing entirely to have a dedicated night cream, and to use it in place of your daytime one.
The reasoning is simple: You may not need the same defenses at night time as you would during the day (against UV rays and pollution), but moreover, your slumber is the best time to charge your skin and treat it with targeted ingredients. That’s because your body regenerates itself while you sleep, and your skin cells turn over quickly. This means that if you apply the right products for your specific needs, you’ll maximize and expedite their benefits, especially if you’re getting 7-8 hours of sleep and staying hydrated and healthy.
Night creams tend to be denser than their daytime counterparts, both physically and in terms of ingredient concentration. That’s also because you don’t need to worry about excessive sweating so much, since you aren’t exerting any energy.
But no two night creams are the same, since they typically target specific needs like dryness, acne, signs of aging, and more. Browse our favorites below, which should include something particular to your own goals or skin type.
For Oily Skin:
Neutrogena Gel Moisturizer Courtesy Image
1. Neutrogena Gel Moisturizer
It’s still important for oilier skin types to use an overnight cream, since they deliver a proactive, skin-penetrating, corrective punch—and since oily skin can become dehydrated, too (especially in colder/drier months and climates, or after a night of drinking). While this gel hydrator from Neutrogena is touted toward people with dry skin, its oil-free recipe makes it terrific for guys with greasier conditions. It’s packed with hyaluronic acid, which significantly boosts your skin’s moisture retention, and wears lightly on the skin, so that your oil-happy pores don’t feel suffocated or become clogged underneath.
Dry skin is especially prone to rough patches, discoloration, dullness, and flaking. This moisturizer from Clinique is made with stearic acid to prevent moisture loss, as well as squalane to significantly boost those hydration levels. Salicylic acid keeps pores clear and dissolves dead/flaking surface cells, while a host of extracts from fruits, seeds, and herbs work to nourish and restore your skin.
Origins Resurfacing Cream with AHAs Courtesy Image
3. Origins Resurfacing Cream with AHAs
If your skin likes to sabotage you in the form of frequent pimples and lingering dark spots, then choose an overnight cream with gentle exfoliating hydroxy acids (alpha or beta, AHA/BHA). This Origins cream specializes in ‘resurfacing,’ which is to say that it helps lift dead, problematic skin cells away from the skin, so that they clear a path for your pores and healthier cells. The result is more frequent, healthy turnover (so, pesky dark spots disappear faster), and better yet, fewer pimples to begin with.
Dr. Jart+ Cicapair Tiger Grass Mask Courtesy Image
4. Dr. Jart+ Cicapair Tiger Grass Mask
If your skin is finicky against active ingredients, then Dr. Jart+’s lightweight overnight mask is a gentle, soothing solution. It calls on cica/tiger grass to calm and hydrate the skin, while niacinamide carefully mitigates inflammation and improves surface texture. An “overnight mask” is not all that different from a night cream; sometimes you can feel them a bit more prominently atop the skin, and you may have to cleanse them away come morning (but you’d do that anyway). More than anything, these masks give an even bigger assist to your cells’ regenerative cycle.
Plant-sourced rhamnose sugars are the hero ingredient in this skin-firming, collagen-boosting night cream from Vichy. It also utilizes Vitamin C to help brighten your complexion overall (bringing it from dull or hyper-pigmented to a more even-toned, sunny finish). It’s even great for a little neck tautness, if you feel any sagging there.
This is one of my favorite products lately. I wear it round the clock during winter, but see the biggest boosts overnight—though Adipeau will be the first to remind you that your long-term skincare goals cannot be achieved in one sleep. Still, I wake up with a genuine radiance on my face, while consistently seeing progress on my overall tone, texture, brightness, and everything in line with my goals. As for its fueling factors, Adipeau primarily utilizes oils of safflower and sunflower seed (which are ultra nourishing, counter inflammation, and are rich in antioxidants), as well as collagen-stimulating black ginger extract.
Retinol is the go-to ingredient for anyone who wants a proactive, long-term, anti-aging or anti-acne regimen. The Vitamin-A derivative resoundingly minimizes and prevents fine lines, breakouts, the appearance of enlarged pores, discoloration, and more. Now, you’ll want to consult a board-certified dermatologist for a prescription-grade retinol if you want to go full-court press with it. But you can find smaller doses in certain night creams and serums, like this terrific one from Clark’s Botanicals. It pairs retinol with skin-brightening Vitamin C, soothing colloidal oatmeal and jasmine, as well as collagen-defending algae extract.
Here’s a stellar high-performance product to deploy whenever you experience dehydration. It’s so good that it’s best saved for those ‘special’ occasions, wherein you really need to wake up looking alert, restored, and rested. (It’s best paired with actual adequate rest, though.) Chock full of skin-restoring vitamins and oils, it summons the resurfacing powers of citric acid to gently remove dead surface cells, to keep pores clear and complexion clear, radiant, and balanced.
It’s not a bad idea to target the eyes with a specific night cream of their own (and ditto for the daytime). That’s because the skin around your eyes is the most delicate and thin on your face. It wrinkles faster and quickly shows signs of dehydration, tiredness, stress, and the likes. Thus, eye creams tend to have even higher concentrations of nourishing ingredients, as is the case with this shea butter-based eye cream from Paual’s Choice. It plumps and firms the area with peptides (which stimulate collagen production), while Vitamin C promotes a brighter, even skin tone.
David felt trapped in his body and was determined to prove he was still a hardcore athlete. He lost over 120 pounds, going from a 5XL to a small, and gained invaluable perspective along the way.
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YouTube fitness videos were great and all when we thought this whole novel coronavirus thing would stay, well, novel. But nearly a year into this, we’re still doing majority of our workouts at home. Like it or not, the uptick in new smart home gym equipment is reshaping how we look at fitness and could decimate the gym industry. If you’ve been stuck in a workout rut, we want you to sweat it—specifically with one of these stellar fitness apps and fitness platforms will snap you out of your funk and actually have you excited to throw on a sweatband and get to work. From VR experiences to a workout fit for a firefighter, we’ve got something for everyone. Read on and catch your breath…while you still can.
So your best friend wrote a novel during quarantine? Big deal—you’re getting in the best shape of your life from the comfort of home with this bevy of fitness apps.
Best Fitness Apps and Streaming Platforms to Get Fit From Home
1. FlexIt
Your muscles don’t have to atrophy like your social life, folks. Hook up with virtual personal trainers from 3,000 gyms across the country, including Blink, Gold’s, Physique 57, and more. (You don’t need to be a member of any studio to use the platform.) You’ll train with a trainer over video in a customized workout tailored to your goals. Take the Trainer Matching Quiz and get on the road to better health, whether you’re looking to improve flexibility, rehab an injury, lose weight, or improve overall fitness.
Take classes from pro boxers and NASM-certified trainers with on-demand workouts like Full Body Boxing and Full Body Kicking. There’s even a versus mode so you can challenge yourself or others from prior workouts to beat your personal record. To get set up you’ll need the FightCamp Personal or FightCamp Tribe package, which comprises a bag, quick wraps, mat, pair of gloves, and punch trackers that measure your speed, strength, and stamina throughout each cathartic jab and hook. FYI: The free-standing bag is 67 inches tall and 24 inches at its widest once assembled, so make sure you’ve got adequate space.
[From $430-$1,219 for equipment plus $39/month membership fee; joinfightcamp.com]
A diverse group of instructors guide you through a carefully curated collection of on-demand yoga, fitness, and mindfulness classes (try a sound bath if you’re in a slump or yoga nidra for restorative sleep) located in studio or naturals settings (we like Alo in the Wild Hawaii). With thousands of classes to choose from, use the handy filter to search by class duration, intensity, style, and more. Or, heed our sage counsel and treat your weary limbs to Yoga for Hikers with the talented Nicole Tsong or Quick HIIT if your quarantine sweats are getting tight.
If one-on-one virtual personal training is for you, join the Future Fit program, which pairs you with a fitness coach who creates custom training plans each week based on goals, available equipment, and time constraints, communicating via text message and video. To keep you accountable, Future sends you an Apple Watch so you and your coach can keep tabs on your progress. For a sample of the fun that’s in store, a recent week for one user consisted of Push Focus (three-position isometric hold pushups, lunge knee drives, scissors, T pushups, triceps dips, squat jumps, high plank, etc.) on Monday and Pull Focus (feet elevated pushups, hip lifts, pendulum legs, high side plank, pushups, etc.) on Wednesday.
This virtual reality fitness program is otherworldly (okay, not really, but man do Machu Picchu and Iceland boast some serious views) and makes torching calories fun, all the while tailoring your sessions to your ability level and desired intensity. It’s available exclusively on the Oculus Quest and Quest 2 headsets, with a mobile Companion App for iPhone and Android to track your progress. Explore the workouts library, connect with others, and pair with an optional heart-rate monitor. Workouts run the gamut but our two favorites are Quick Hits, which last two-to-three songs in length and can be completed in under 10 minutes, and the Meditation/Stretching options for a release at the end of a tough day.
They had us at LIMITLESS, a three-week program with Andrew Mariani, where all you need is dumbbells and a willingness to break a sweat. These days, after winter gluttony, we’re also fans of The Biggest Loser’s Bob Harper’s Weight Loss Starter Pack and kids’ workouts to keep the little ones entertained. Overall, NEOU lets you choose from live-streaming and on-demand classes from 100+ studios and instructors in categories like bootcamp, yoga, cycling, and nutrition. With something for all fitness levels, this is a great choice if you share your digs with a couch potato or triathlete, and need a service that caters to you both.
There’s no low-impact workout quite like rowing. Easy on your hips, knees, and low back, while delivering superb cardiovascular benefits, BYO rowing machine and get to work on building your endurance and muscles from wherever you are. Bonus: When lockdowns are behind us and your group books a lake house, you’ll be MVP for lakefront activities.
Learn MoreNordicTrack iFit Global Workout Mt Fuji Courtesy Image
8. iFit
Suffering from waning motivation and workout monotony? You’d be amazed what some dog sled action in Alaska or a spin around Bermuda can do for your spirit, even if you’re only staring at them on an HD flat screen in your basement. Explore a sprawling library of instructor-led studio classes and global training videos shot on location in 50+ countries (we’re talking hikes on Mt. Kilimanjaro, cycling the Swiss Alps, or rowing the Zambezi river) with iFit’s immersive, interactive app. It powers NordicTrack, ProForm, and Freemotion bikes, treadmills, and more cardio equipment. Even better, iFit-enabled machines can automatically adjust incline, resistance, and more, allowing you to focus on your burning calves instead of futzing with manual adjustments. When you want to mix things up, don’t miss the collection of off-equipment workout categories like bootcamp, boxing, HIIT, yoga, Pilates, and mindfulness. P.S. If you don’t have IFit-enabled equipment, but seek a globetrotter’s escape, prop your phone or tablet on your own equipment and follow along. Glacier National Park Climb Series we’re coming for ya.
[$15/month for individual plan, $39/month for up to five users on family plan, or $396/year; ifit.com]
Choose from 1,000+ live-streaming classes a week, running the gamut from cardio to yoga. (Not to be missed: Life Time’s CEO Bahram Akradi, frequently teaches cycle classes). For something more personalized, you can also take virtual 1:1 training. Got an Apple Watch? The app also features Apple Fitness+ programs. Our top class picks: Upper RX and XTREME. We’ll spare you the grueling details, so you don’t chicken out.
The newly launched Centr Fusion program from Chris Hemsworth’s fitness app merges high-octane workouts with mindful components to give your training a more holistic touch. The six-week progressive program has five unique 25- to 30-minute workouts that get harder week after week to help you grow stronger. Each week comprises three workout styles: BoxHIIT, Strength, and Power Flow. You don’t need a fancy home gym either—just a mat and dumbbells. This is great if you struggle with meditating, as it encourages you to take a moment post-workout to recalibrate and, yes, center yourself.
Got a pool? Don’t limit yourself strictly to floating and sipping beer; try this waterproof headset and accompanying app of on-demand water-based workouts. Billed as “The Peloton of the Pool,” there are 100 on-demand workouts paired with music; you can also stream your own tunes, podcasts, and audiobooks Some classes that piqued our interest include the 20-Minute Arm Intervals (a.k.a. “Angry Arms”) and Recovery Swims. For serious swimmers, live coaching is a separate capability that can be utilized by, say, a coach or personal trainer by working as a walkie-talkie. P.S. Yep, the headset works in a lake or ocean, too. Simply rinse off the headset after swimming in salt water.
Fans of the wall-mounted Tonal home gym can now take that experience when they’re away from home with its Mobile Workouts beta, available for Apple’s iOs (including the Apple Watch) or Android. Tonal members who have completed a digital weight assessment can access all off-Tonal Guided Workouts ranging from Core Strength and Recovery to Mobility and Kickboxing, and more. For type-As who can’t bear to see their 100-day workout streak ruined, rest assured all workouts get logged to your profile. Got 18 minutes? Six-Pack Attack, here we come.
[$3,740 plus $49/month for membership with unlimited membership accounts; tonal.com]
Embrace your childhood dream of being a firefighter with this stellar strength-and-conditioning system founded by CEO and Iraq War Veteran Sarah Apgar. It was originally designed for the fire service and centered on the patent-pending Steelhose free weights and an accompanying iOS app for Apple devices. Made in America from real firehose and steel shot, the accessory works as a dumbbell, kettlebell, sandbag, med ball, and sledgehammer—all in one. Pick either from an on-demand library of workouts or tune in for live-streamed workouts. A portion of FitFighter profits go to the Stephen Siller Tunnels to Towers Foundation, which honors firefighter Stephen Siller who died saving others on September 11, 2001.
[$150 for the Steelhose and a year of training or $65 for 5lb or 15lb set, $85 for 25lb set, and $10 a month or $100 a year for training; 30-day free trial available; fitfighter.com]
Yes, UA as in that UA. Hone your body’s greatest asset, your brain, with Under Armour’s digital hub. You’ll discover mental strength training knowledge, exercises, and tools used by the world’s top athletes; take audio and/or visual programming across Visualizing Success, Building Optimism, and Calming Your Mind. Rooted in scientific research, this program is inspired by world champions and elite athletes so you, too, can enhance your mental fortitude and wellness on and off the proverbial court.
We’ve all got pent-up steam to blow off these days. With Academy of Self Defense’s program, hone your skills at Krav Maga, the military self-defense and fighting method developed for the Israel Defense Forces and Israeli security forces virtually. Or, try Muay Thai, bootcamp classes, and combo/all-around fighter fitness options. All classes are taught by professional trainers who will have you feeling like you can star in your own martial arts flick in no time.
[$19/month for a specific class subscription or $39/month for extensive, on-demand access; two-week free trial available; academyselfdefense.com]
If you’re looking for something geared toward supporting your well-being, we’re all for these yoga classes coupled with purposefully curated wellness programs. They make use of research-based techniques with a therapeutic focus led by celebrated yogi Tiffany Cruikshank and other talented instructors. Two classes we keep coming back to—Strength & Resilience: Whole-Body and Lung Capacity& Longevity.
You’ve probably heard of turmeric by now, the golden spice that’s been promoted for a host of health boons. But what exactly is it? Can turmeric benefits make a difference in your day-to-day life? And what are the best ways to consume it? Here’s everything you need to know.
What Is Turmeric
Turmeric is a spice that’s derived from the curcuma longa root, which is part of the ginger family. In fact, it looks remarkably similar to ginger root. The major difference, however, is turmeric has an intense golden-yellow color. That pigment comes from its active compound, curcumin (more on this below). The spice is used worldwide, but is especially common in Indian cuisine and as a remedy to treat certain health conditions such as arthritis and heart conditions.
Turmeric contains many plant-based substances that have a number of proposed health benefits. One group of these substances is called curcuminoids, which provides the greatest health-promoting benefits. That includes the powerhouse we mentioned before, curcumin, which is revered for its anti-inflammatory, anti-aging, and antioxidant properties. In fact, it’s arguably the most potent, naturally occurring, anti-inflammatory agent around.
Now post-workout, inflammation increases in your body as a healing measure. But excess inflammation can be disruptive to healthy cellular processes, like metabolic function, and can damage certain cellular structures, like arteries. By prioritizing a spice like turmeric—and nixing bad behaviors like smoking, being sedentary, and consuming foods that are processed or high in saturated fat—you can boost recovery and overall well-being by lowering inflammation.
The downside to curcumin is that it isn’t absorbed very well in the gut when consumed. To get the dosage that’s going to be most beneficial, supplementation is often needed. Luckily there are many methods that can help increase absorption. Two of the most common: Pair turmeric with piperine (or black pepper extract), or combine it with fats. We’ll show you how below.
How to Consume Turmeric for the Greatest Health Benefits
It’s easier to combine fats and turmeric than you’d think. Add the spice with black pepper, avocado oil or coconut oil, and veggies, tofu, and/or chicken to boost its bioavailability. Golden lattes have also become incredibly popular: heat together coconut oil, almond milk, fresh turmeric, honey, and cinnamon. (Make it at home so you know you’re getting high-quality turmeric.) You can even blend turmeric into your post-workout or morning smoothie; just make sure you use almond milk or full-fat dairy as your liquid to get those healthy fats to bind to the turmeric. There’s one caveat: When you add the spice to meals, it might contain as little at 3 percent curcuminoids, the beneficial active compound. In this case, supplementation is your best bet to get the benefits of turmeric and curcumin.
Take 1,500 mg of curcumin with 60 mg of piperine per day. Or, try supplementing with Meriva, a patented form of curcumin; take 400–1,000 mg per day. Extracts like these are the most potent forms and yield the greatest health benefits.
Solti Turmeric SuperShot: Incorporate one shot daily on an empty stomach or with food to get 17 grams of turmeric enhanced with black pepper extract. Thorne Meriva-SF (Sustained Release): Take 2 capsules once or twice daily (500 mg) to get a sustained release of curcumin that’s easily absorbed. Life Extension Super Bio-Curcumin BCM-95: Take 1 capsule daily (400 mg) with food to get a patented combination of curcumin with essential oils.
Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
In June 2020, depression and anxiety were up threefold across America compared to the same time last year, reports the CDC. The knee-jerk reaction is too often popping a pill. What if we looked at food more methodically to engineer homeostasis within? Eating healthier can improve symptoms like headaches, fatigue, and nausea, says psychiatrist Leela Magavi. Feeling more alert and energetic can domino into other mood-boosting behaviors like exercise and self-care. What’s more, a growing body of research suggests certain nutrients may help rein in anxious feelings and curb depression.
Fatten Up Your Diet
People who eat a Mediterranean-like diet—high in omega-3-rich fish, vegetables, nuts, and whole grains, but low in meat and dairy—are the least likely to develop anxiety. Healthy fats lower inflammation (linked to depressive symptoms) and boost production of a specific brain protein (BDNF) that influences neuroplasticity—the brain’s ability to form new connections and communicate effectively, says Jody Bergeron, RN.
Try it: Eat fatty fish, flaxseed, walnuts, chia seeds, and avocados, or take a supple-ment with EPA and DHA to get up to 2,000 milligrams of omega-3 per day.
Twelve key vitamins and minerals—including iron, omega-3s, magnesium, zinc, plus vitamin C, B6 and 12—help prevent and treat depressive disorders. An international meta-analysis concluded that ingesting a full spectrum (30+) can ease mood dysregulation, ADHD, aggression, and anxiety. Your gut and brain have a direct line of communication, so micronutrients impact inflammation levels and mood, Bergeron says. Vegetables and whole grains keep your gut microbiome diverse and healthy—necessary since nearly 90 percent of the happiness hormone serotonin is produced in the GI tract, she adds.
Try it: Every day, load up on leafy greens, fresh herbs, whole grains (oats, farro, wild rice), quinoa, beans, nuts, cruciferous vegetables (Brussels sprouts, broccoli, cabbage), berries, and other colorful produce. Get more probiotic foods like miso, kimchi, kombucha, and yogurt, too.
Ditch the Sugar to Dampen Depression
Men who consume a lot of sugar are nearly a quarter more likely to develop anxiety or depression over five years, while the low-sugar DASH diet helps older adults stave off depression. Too much sweet stuff creates insulin resistance, which increases inflammation and releases chronic stress hormones, Magavi explains. Higher glucose levels slow brain cell growth and lower overall connectivity.
Try it: Cut back on added sugar, at least to the RDA of 6 percent of daily calories.
The U.S. Fish and Wildlife Service just announced the birth of a black-footed ferret named Elizabeth Anne. If your first thought was whoop-de-do, bear with us. This is the world’s first cloned black-footed ferret, one of the most endangered mammals in North America.
Black-footed ferrets were thought to be extinct until a single colony was discovered in 1981. A breeding program was started from that colony, and now thousands are roaming the wild. Elizabeth Ann, who’s the genetic copy of a wild ferret that died in 1988, can help increase the black-footed ferret gene pool and create a more biodiverse population that’s resistant to disease.
For Revive & Restore, a biotechnology nonprofit that partnered with the USFWS, Elizabeth Anne wasn’t just a successful science experiment. She’s part of a greater movement toward “de-extinction.” The company believes advances in biotechnology will make it possible to bring back extinct species, or at the very least introduce proxy species that include traits of extinct animals.
Revive & Restore is currently working with the Woolly Mammoth Revival Team at Harvard to identify the genes that enabled mammoths to live in extreme cold, and is transferring those genes into the DNA of Asian elephants. While this work is being done solely in labs at this point, it infers the possibility for future elephants to harbor woolly mammoth genes, making them more robust. There’s even a place for them to go when they arrive: Pleistocene Park in northeastern Siberia was founded by a Russian ecologist who’s trying to turn tundra into grasslands—and and he needs mammoths to keep down the trees.
While the birth of a single ferret might not directly lead to herds of woolly elephants stomping across sweeping Russian grasslands, some scientists believe it’s a step in the right direction and a chance to bring back what the world has lost.
The best EMOM workouts don't leave you in a puddle on the floor, they make you work just hard enough while giving you enough rest to keep going. Meet the best way to do a whole lot of quality work in the gym.
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Leg days are typically the most demanding for lifters—and also the most effective. Because you’re hitting some of the biggest muscles in your body, these workouts generate the greatest hormonal response, sending your testosterone levels through the roof. But if you don’t have access to a full gym—squat rack, barbell, plates, machines—you’ve got to get creative. You might not be able to build the kind of mass that, say, heavy squats and deadlifts create, but you can get some great conditioning and build muscle with at-home leg workouts.
For those reasons, it’s useful to make do with what you’ve got—even if it’s just free weights and a bench. What matters most is that you’re still training the lower body well, hard, and consistently. Try these at-home leg workouts on for size. Muster up some gumption, because these are killer.
Equipment needed: A pair of light and heavy dumbbells, and one medium-tension resistance band.
Directions: Perform as many trisets as possible in 40 minutes (if you can complete 7, that’s a great indicator of your overall fitness).
1A. Dumbbell Pause Squat x 6 reps: Hold the heavy dumbbells at shoulder level and stand with feet shoulder-width apart. Slowly descend into the full depth of a squat (do a proper warmup so your hips are mobile). Pause at the bottom for 2 seconds, then return to the top position. 1B. Reverse Lunge x 12 reps per side: Hold the lighter dumbbells by your sides, then lunge backward so both knees form 90-degree angles and back knee hovers just above the floor. Drive through heel of leading leg to rise. Alternate legs on each rep. 1C. Banded Leg Extensions x 25 reps: Come on all fours, then wrap a resistance band around the back of your knees and loop ends around wrists. Assume a bear stance by hovering knees off floor, then extend knees so legs are straight, working on contracting the quads to power the movement. Watch a video demonstration here.
James Michelfelder
Workout 2: Posterior Chain Attack
Workout needed: Heavy kettlebell, medium or heavy pair of dumbbells, and a workout bench.
Directions: This workout deals with supersets and compound sets to obliterate your posterior chain (glutes and hamstrings) in the best way.
1A. Kettlebell Swing x 25 reps 1B. Glute Bridge Walks x 10 reps each side: Lie on your back with knees bent, feet flat on the ground, hip-width apart. Keep arms at your sides, palms pressing into the floor. Raise hips off floor by pushing through heels. Step one foot out at a time, coming into a long-lever bridge, feet flexed and heels digging into the floor. Keep a soft bend in your knees (hyperextending can cause injury) and a posterior tilt (front of pelvis rises) to protect your low back. Move slowly. Watch a video demonstration here.
Perform as a superset for 4 rounds. Rest 1 minute between rounds.
2A. Rear-Leg Elevated Split Squats x 10 reps each side: Hold dumbbells by your sides, then place one foot back on a bench, laces down. Lower until front leg forms 90-degree angle, then drive through heel to return to start. Perform all reps on one side, then switch. 2B. Kettlebell Single-Leg Deadlift x 10 reps per side: *Before you add weight, master this with just your body weight first.* Stand with feet hip-width apart, then shift weight onto one foot. Hinge at hips and send your butt back, extending rear leg. Only lower as far as you can control, maintaining alignment from rear leg to hips, shoulders, and head. Keep a soft bend in your standing knee. Squeeze the glute of your standing leg to stand. Once that’s familiar, hold a moderately heavy kettlebell in the hand opposite the working leg (good if your hips tend to twist) or on the same side for a greater core challenge; hold a heavy kettlebell in both hands to work on unilateral strength.
Perform as a superset for 4 rounds. Rest 1 minute between rounds.
3. Copenhagen Plank– 3 x 30-second holds each side: Position a bench or stool down by your feet (you don’t want it to be too tall since you’re performing an elevated side plank from your elbow). Lie on your right side, right forearm planted on the floor, inside of your left foot resting on the bench. Raise your body off the floor, supporting your weight with your left foot and right forearm. Switch sides after all 3 sets.
Equipment needed: none Directions: This bodyweight workout is geared toward developing the front side of your leg (aka your quads). Perform straight sets, completing all sets for each exercise before moving on to the next. Rest for 90 seconds between rounds.
1. Foot-Overs – 4 x 10 reps each side: Sit with a kettlebell (or any object) by the inside of your right foot. Place your hands on the floor straddling this working leg. Engage your hip flexor and quad to lift your foot up and over the kettlebell. Complete all reps on one side, then switch. Watch a video demonstration here. 2. Shrimp Squats – 4 x 10reps each side: Stand with feet shoulder-width apart, then grab an ankle as if you were performing a quad stretch. Extend your other arm out to counterbalance. Hinge at your hip and lower into a squat until your rear knee touches the floor. Drive through your heel to stand. Perform all reps on one side, then switch. Watch a video demonstration here. 3. Reverse Nordic Curls – 4 x 12 reps each side: Kneel on a mat (knees about hip-width apart for beginners, wider for advanced) with hips pushed forward. Begin the reverse curl by bending at knees and leaning torso back toward heels. Keep your core and quads engaged the entire time to maintain hip extension. Lower until you can no longer maintain control, then squeeze quads to return to start. If you’re heavier, use a resistance band to assist a greater range of motion; watch a video demonstration here.) 4. Duck walks – 4 x 20 meters: Stand with feet shoulder-width apart. Hinge a little at hips and squat as low as you can (work toward getting lower and deeper as you progress). Position your arms out in front of you or behind your head for balance. Keep a proud chest and sink your weight into your heels as you slowly walk in the bottom of the squat.
Equipment needed: Heavy kettlebell, Swiss ball, and a medium or heavy pair of dumbbells.
Directions: This workout takes advantage of partial ranges of motion to help ingrain technique and to give the lower body musculature twice the pump for each rep performed.
1A. 1.5-Rep Goblet Squat x 8 reps: Lower to the bottom of a full-depth goblet squat, then come up to the halfway point and pause for 1 count. Lower yourself again to full depth, then stand. That’s one rep. Watch a video demonstration here. 1B. Swiss Ball 2-1 Hamstring Curl x 8 reps each side: Lie face-up and rest your feet on the ball. Bend your knees 90 degrees, rolling the ball toward you by bending your knees, then remove one leg and perform a slow eccentric curl with the leg that’s left on the ball. Return to a two-legged stance for your next rep, and repeat. Watch a video demonstration here. Don’t have a Swiss ball? Put your feet on sliders or towels and work on a wood or tile floor).
Perform as a superset for 4 rounds. Rest 90 seconds between rounds.
2A. Paused-Rep Romanian Deadlift x 10 reps: Perform a standard dumbbell Romanian deadlift, but add this twist: Pause on the way up at knee level for 2 seconds on each rep. This will add time under tension and enforce a straight spine and braced core. 2B. Pulsing Walking Lunges x 12 reps each side: Hold a kettlebell or two dumbbells and perform a classic walking lunge, but before making your next stride, pulse twice. This doubles up on the quad and glute activity and leaves your legs burning. Watch a video demonstration here.
Equipment needed: Heavy kettlebell and a pair of heavy dumbbells.
Directions: The goal of contrast training is to pair or group loaded movement patterns with similar patterns that are unloaded and explosive in nature. This will effectively train the fast-twitch muscle fibers and potentiate more power and strength.
1A. Heavy Goblet Squat x 10 reps 1B. Bodyweight Squat Jump x 10 reps: Give these jumps everything you’ve got. Try to use your whole squat depth and vertical jump capability on each rep, landing with soft knees for slow eccentrics into your next jump.
Perform as a contrast set for 5 rounds. Rest 90 seconds between rounds.
2A. Dumbbell Romanian Deadlift x 8 reps 2B. Kettlebell Swing x 12 reps 2C. Standing Broad Jump x 10 reps
Perform as a contrast triset for 4 rounds. Rest 90 seconds between rounds.
3A. Dumbbell Split Squat x 8 reps each side 3B. Jump-and-Switch Split Squat x 8 reps each side
Perform as a contrast set for 3 rounds. Rest 90 seconds between rounds.
Equipment needed: TRX or suspension trainer, medium dumbbells or kettlebells, and workout bench.
Directions: You’ll be exercising in the lateral plane, making use of side-to-side training rather than just forward and backward. You’ll complete supersets and straight sets in this routine.
1A. Cossack Squat x 8 reps each side: Stand with feet very wide apart, holding dumbbells or kettlebells racked at shoulders. Turn left foot out so the back of the heel is on the floor, toes pointed up. Now squat on your right leg, keeping the right foot glued to the floor and left leg absolutely straight. Don’t lean forward. Ensure you open up your hips to maximize mobility before this exercise. Watch a video demonstration here. 1B. TRX Single-Leg Burpee x 8 reps each side: Start in a pushup position, and place left foot (laces down) into the strap of a TRX. Lift your right leg off the floor by 10-12 inches. Perform a pushup, then immediately thrust your right leg in toward your chest, driving hips forward, planting foot on the ground. Steady yourself on your right leg, stand up straight, then jump up, landing softly. Bend back down at your waist and reverse the motion, jumping back with your right leg, keeping your left off the ground, and bracing yourself as you meet the ground with both hands. Perform all reps on one side, then switch.
Perform as a superset for 4 rounds. Rest 2 minutes between rounds.
2A. Rear-Foot Elevated Kang Squat x 8 reps each side: Set up as you would for a rear-foot elevated split squat, holding two dumbbells at sides. Perform a single-leg Romanian deadlift. At the bottom of the exercise, lower your knee into a traditional single-leg squat, shifting dumbbells back to your sides. Really emphasize the distinct hip hinge before descending into a split squat. The better you can segment this, the more you’ll attack your posterior chain. Watch a video demonstration here. 2B. TRX Glute Bridge x 15 reps
Perform as a superset for 4 rounds. Rest 90 seconds between rounds.
3. Dumbbell Rotational Stepup – 3 x 10 reps each side: Hold a dumbbell by its end at your chest and stand parallel to a workout bench. Step your right foot onto the bench, then pivot as you drive through foot to stand. Reverse the motion, rotating back to start position. Perform all reps on one side, then switch. Watch a video demonstration here.
Nordic curl Justin Steele
Workout 7: Nordic Triset
Equipment needed: none (weight plate or dumbbell optional)
Directions: This three-move beast of a triset requires nothing but bodyweight and a place to secure your feet. Clock out 30 minutes and rest as long as needed after each triset. See how many rounds you can crack out in 30 minutes. Aim for 6 rounds.
1A. Eccentric Nordic Curl x 8 reps: Kneel on a mat or pad and anchor feet with a bench (or have a partner hold your heels down). Engage your core and glutes, maintain a tall torso, and don’t let your low back arch as you slowly lower yourself down toward the ground, slow and controlled for a count of three. Press your hands into the ground to propel yourself back up to the starting position. 1B. Nordic Curl Hip Hinge x 10 reps: From the same setup position described above, optionally hold a weight plate to your chest. Lean forward at knees to engage your hamstrings, then curl torso toward floor with or without weight. Watch a video demonstration here. 1C. Reverse Nordic Curl x 12 reps: Follow instructions from Workout 3.
