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Surviving The Zombie Apocalypse: A Strength & Conditioning Guide
As fans all over the country enjoy The Walking Dead among other zombie related shows, movies and video games we all find ourselves wondering what we would do in that type of situation. What would be our weapon of choice? What’s the safest building? What would we eat? Well, being a zombie fan myself,...
Women’s Fitness Trainer: 6 Week Women's Workout for Strength
In these modern times the term strength has become synonymous with women. More women are enthusiastically stepping into the resistance training realm whether it is power lifting, cross-training, or any other weight training practice. But strength training should be universal. Woman or man; it’s far...
Women's 3-Day Glute Building Workout
Getting in a solid training session can be hard. Making time to go to the gym five or six days a week can be very difficult for many people. There are jobs, family, and other commitments that have to be considered. Even if you can get in three workouts a week, there are some areas that you want to...
The Weekend Warrior Workout
Are you the weekend warrior type? Do you work all week and then ramp-up your competitive drive on the weekends in hopes to blow off some much needed stress? Or do you simply have little time during the work week and the weekends are your “safe haven” for getting out from behind the desk and shifting...
Vampire Hunter Training Guide: Wooden Stake & Garlic Not Required
What would it take to track down a fast, agile, strong creature such as a vampire? Would it take a lot of the same traits and then some? Would you need strength, speed, stamina and as little extra baggage as possible to contend? Could training this way also produce a pretty badass physique in the me...
4 Day Upper/Lower Bodyweight Split Workout
I compete in Powerlifting, my fiancée knits — our levels of and outlooks on fitness couldn’t be further from one another. But, like millions of people around the globe, our lives have evolved over the course of the last month due to a pandemic and an order encouraging us to “stay at home.” After onl...
Upper/Lower (At Home) Kettlebell Workout
There’s a lot of good things going for kettlebells. The size of the kettlebell (even heavier ones) make them convenient to store in your home gym. The anatomy of the kettlebell requires your accessory muscles and grip to work to stabilize. The majority of exercises you can perform with kettlebells w...
4 Day Upper/Lower Women's Dumbbell Only Workout
As 2020 has proved, you never know when your situation may change. Aside from life in general, this also applies to your training. Your gym may go out of business, something may restrict your travel, or any other life situation that is out of your hands may take place. This is why you should prepare...
Ultimate Bench Press Workout: Increase Strength And Chest Size
The first question anyone asks when they find out a person lifts weights is always the same: “What do you bench?” A growing number of meatheads at local gyms are spreading the trend of bench press being the most important exercise everyone should do. Even though I believe that's far from truth, I wi...
Upper/Lower 4 Day Bodybuilding Workout
Upper/lower workouts are thought to be the most optimal training style for those looking to build lean muscle naturally. It takes full advantage of the three factors needed within workout routines to increase hypertrophy: Mechanical tension Muscle damage Metabolic stress By splitting y...
Training for the Older Athlete: Making Gains After 40
Getting older doesn’t have to suck. Many athletes in various sports have stayed in the game long after they were “supposed to” retire. With the increasing focus on training and nutrition, as well as supplementation advancements, individuals are not only living longer, but thriving as they get older....
Total Body Torcher: 8 Week Full Body Fat Loss Workout
This past year has forced a lot of us re-invent our "normal" training routine. Gyms may be closed, travel might be restricted, or you're forced to workout at home. Don't let that be an excuse to keep you from reaching your weight loss goals. Fortunately, you don’t need too much to have a great fat b...
Total Body Sabotage: Blast Plateaus, Get Big & Strong, Fast!
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. This April the likes of Arnold Schwarzenegger, Joe Manganiello and Sam Worthington will star in the action-thriller Sabotage playing elite DEA task force agents. This collection of actors makes a con...
Three 30 Minute Fat Burning Weekly Workouts
Who has time now-a-days? Between work, family, having something that resembles a social life and keeping up with what’s happening on social media, it’s almost impossible to get a decent workout in. When you skip a workout what’s the number one excuse? More than likely it’s time. Hitting the gym for...
Three Muscle Toning Arm Workouts For Women
The word "toning" means to improve muscle definition. To do so you either need to lose fat, increase muscle tissue, or both. If you try to lose fat without building some muscle, odds are your arms will end up thin, but still flabby. No woman wants flabby, unaesthetic arms. The following three arm wo...
The Butt Builder Workout: Women's Workout For Bigger Glutes
One of my coaches once told me that my genetic gift is my legs. I am lucky that I am blessed with long, naturally lean legs. However, they once attached themselves to the typical “white girl butt”…flat. They were also “skinny” once the body fat was stripped away. I used to buy into the belief that t...
The Complete Squat Program: Build Strength & Muscle in 8 Weeks
If you want to build serious lower-body strength, a structured squat program is your best tool. This 8-week plan is designed to help you add weight to the bar, improve your technique, and grow your legs using a mix of heavy squats, speed work, and full-body training. Whether you're a beginner aiming...
The Best 15-Minute Warm-Ups
Everyone that commits to being fit and strong wants to perform at his or her best when it comes time to train. No one has great workouts 100 percent of the time, but there is no feeling greater than leaving the gym or weight room knowing you got a good one in. It should make sense that taking every...
The Body Fat Beat Down: 10 Week Fat Loss Workout Routine
At times, I feel conflicted about some of the titles we choose to use for workout routines (other media companies too). Beating down body fat seems slightly silly. It’s also a little harsh on the whole body image side of things. But would you have clicked through if the title was something like “10...
The Best Upper Body Workout Routine
For years fitness magazines and online media outlets put out body-part specific workouts. If you wanted a chest workout, it was easy to find. Back workout? Plenty of those too. “X Weeks for Massive Shoulders” – you better believe there were plenty of those. And arm days galore! But what about a whol...
Take It To The Stairs Workout
Head to your nearest set of stairs (your house, stadium or Local Park) for this intense, calorie blasting workout! Take It To The Stairs Repeat Until Dead Exercise Reps 4 runs up the stairs (single step) Incline Pushups 20 Tricep...
Tactical Tabata: 30 Day High-Intensity Workout
If you are into high intense interval training then you must have heard of the Tabata Training Protocol. These workouts are designed to get your heart rate up in a short period of time and train all the energy systems together. Tabata workouts will make you fit; you will be burning calories during a...
Short on Time? Try This Tabata Workout for Fat Loss
Tabata. Might sound like Ciabatta, but we’re not talking fast food burger buns here. We’re talking quick and effective workouts to condition your entire body. And nothing tastes as good as fit feels anyway. So exactly what is tabata? Well, it’s my favorite way to get in a quick and intense workout....
Swole Factory: 6 Week Athletic Lean Muscle Workout
Going for more of an “athletic” look and don’t want to spend all of your time doing traditional bodybuilding exercises? I get that. Not everyone wants to look like a bodybuilder and most want to function at a higher level than a traditional bodybuilder is able to. This program will be slightly diffe...