You'll need to dial in your training for the gains you want—and that starts by structuring your workouts right.

Stand tall holding your dumbbells with straight arms by your sides. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ...

The debate over whether to prioritize more reps or heavier weights in workouts is longstanding in the fitness community. On ...

“Start with weights that allow you to complete the rep range comfortably while having two or three reps in reserve,” says Saima. “As the movement becomes easier and the final reps feel less ...

c) Press through your glutes to swing the weights overhead, then lower down carefully and jump your feet back into a plank position. That's one rep. a) Lie on your back with your knees bent at 90 ...

Complete 10 reps. Why it rocks: This move needs more stabilization to execute than a tricep dip or kick back because it requires you to lay down holding the weights overhead, giving your core some ...