55 Fitness Instagram Accounts That Will Motivate the Hell Out Of You

55 Fitness Instagram Accounts That Will Motivate the Hell Out Of You

No matter where you are, you can always feel like you’re ready to hit the gym for a killer workout if you have a smartphone and an Instagram account.

The social media platform is the go-to space for everyone when they want to post about their health and fitness. Pro trainers and amateur jocks alike can share pics and videos of their workouts, training plans, fails, and triumphs. Gym buddies aren’t just for spotting anymore—since everyone wants their best shot for the ‘Gram, your training partners might double as photographers and videographers, too.

On those tough days when the demands of life make it impossible to get a workout in, or the difficult times when you struggle to fire up the willpower to work out, it helps to get some extra motivation from the pros. With that in mind, we’ve lined up the best fitness accounts you should be following on Instagram.

You’ll find a healthy mix of bodyweight exercises, cardio, mobility moves, strength training, and a whole lot of abs and sweat. These men and women don’t just show off their jaw-dropping muscle definition for their own gratification—they’ll inspire you to get moving, too.

DWAYNE JOHNSON

Simply put, The Rock is one of our fitness heroes. His workouts are brutal (and sometimes they include chains), he motivates his fans to work as hard as they can, and sometimes, he even shares his bonkers workout routines for those brave enough to give them a try. Look no further than his Instagram account if you need a kick in the ass today.

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MEN’S HEALTH MAGAZINE

Ok, ok, shameless plug, but the whole point of our jobs is to inspire you to be healthier. We’ve got you covered on all things fitness, health, weight loss, and nutrition.

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THOR BJORNSSON

Björnsson is famous for his role as “The Mountain” in Game of Thrones—but he’s also the reigning World’s Strongest Man. He can deadlift over 1,000 pounds and takes his fitness so seriously that he’s been known to down liquid chicken shakes. You don’t need to go that hard, but we’re pretty sure nothing will make you want to work out more than seeing The Mountain pump some iron.

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JEFF CAVALIERE

The ex-Mets trainer brings a scientific approach to training and continually shares new workout moves with followers. He’s almost always shirtless, too, highlighting how his exercises focus heavily on your core.

Try It: Need a new way to do face pulls for shoulder health? Lie on your back below a cable machine and grasp the rope handles that way. Pull down while lying on your back.

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There’s no better fan of ground based exercises. I want you on your feet as often as possible, especially when pressing. This is an exception. This “Z” press sit-up is a core annihilator! The action itself is incredibly functional. Often times, in sports and especially combat sports…you don’t get a choice of sitting up on your own. You usually have someone laying on your chest that you’ve got to get the hell off you! Enter the benefit of the additional weight. Once up, the demands required of the core to press the weight up overhead without destabilization of the torso are high!! Give this one a try. Guarantee you actually sorta like it…in one of those “punishing but you know it’s good for you” kinda ways! Let the gains begin… #shoulders #abs #corestability #trainlikeanathlete #gymlife #presson #groundbasedmovement #athleanx #jeffcavaliere #teamathlean

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There’s no better fan of ground based exercises. I want you on your feet as often as possible, especially when pressing. This is an exception. This “Z” press sit-up is a core annihilator! The action itself is incredibly functional. Often times, in sports and especially combat sports…you don’t get a choice of sitting up on your own. You usually have someone laying on your chest that you’ve got to get the hell off you! Enter the benefit of the additional weight. Once up, the demands required of the core to press the weight up overhead without destabilization of the torso are high!! Give this one a try. Guarantee you actually sorta like it…in one of those “punishing but you know it’s good for you” kinda ways! Let the gains begin… #shoulders #abs #corestability #trainlikeanathlete #gymlife #presson #groundbasedmovement #athleanx #jeffcavaliere #teamathlean

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There’s no better fan of ground based exercises. I want you on your feet as often as possible, especially when pressing. This is an exception. This “Z” press sit-up is a core annihilator! The action itself is incredibly functional. Often times, in sports and especially combat sports…you don’t get a choice of sitting up on your own. You usually have someone laying on your chest that you’ve got to get the hell off you! Enter the benefit of the additional weight. Once up, the demands required of the core to press the weight up overhead without destabilization of the torso are high!! Give this one a try. Guarantee you actually sorta like it…in one of those “punishing but you know it’s good for you” kinda ways! Let the gains begin… #shoulders #abs #corestability #trainlikeanathlete #gymlife #presson #groundbasedmovement #athleanx #jeffcavaliere #teamathlean

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EBENEZER SAMUEL

Eb is worth a follow beyond the fact that he’s our Fitness Director—although that certainly doesn’t hurt his case. He’s also a top-tier trainer who posts multiple new workouts per week (which you can find in our Eb & Swole series) and a Men’s Health program, New Rules of Muscle, under his belt. His specialty: moves that hit your core while you train other muscles.

Try It: Next time you do dumbbell curls, instead of standing, kneel so your hips are perpendicular to the ground. You’ll naturally contract your glutes and abs with every curl, and you won’t be able to rock to cheat the curling motion, either.

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Quick shoulder workout. Note on shoulder training: your shoulders are delicate joints at the mercy of other muscle groups and it’s easy to blow shoulder movements. They also get a ton of work on chest days and back days, depending how you train those larger groups. So pick your spots to train shoulders….and always always emphasize and own the torso and rib cage positioning ahead of weight. (Also, use a light weight on the last move here.) Moves for this one below, details and cues in audio. *************************** 1) half kneeling halos: 2 reps one way, 2 reps the other, 3-4 clusters per set. 4 sets (switch front leg every set. 2) half kneeling mixed style overhead press: 2 reps left, 2 reps right, 2 reps both, 3-4 clusters like that. 4 sets. (Switch front leg every set). 3) Incline bench double L to lateral raise: 2 L raises one way, 2 other way, 2 lateral raises, 3-4 clusters per set. 3-4 sets. **************************** Dig my training style but not sure where to start with it, or need a time-friendly version? Check out my new workout video program, The New Rules of Muscle. It’s 5 30-minute workouts that you can do at home with an adjustable bench and dumbbells. Time is tight in there, but the routines are super-dense and pack plenty of challenge for both beginners and vets. It’s available at the link in my bio, and it’s the perfect entry point into the workouts I deliver on IG. ************************** #fitness #training #newrulesofmuscle #shoulderworkout #fullworkout

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Quick shoulder workout. Note on shoulder training: your shoulders are delicate joints at the mercy of other muscle groups and it’s easy to blow shoulder movements. They also get a ton of work on chest days and back days, depending how you train those larger groups. So pick your spots to train shoulders….and always always emphasize and own the torso and rib cage positioning ahead of weight. (Also, use a light weight on the last move here.) Moves for this one below, details and cues in audio. *************************** 1) half kneeling halos: 2 reps one way, 2 reps the other, 3-4 clusters per set. 4 sets (switch front leg every set. 2) half kneeling mixed style overhead press: 2 reps left, 2 reps right, 2 reps both, 3-4 clusters like that. 4 sets. (Switch front leg every set). 3) Incline bench double L to lateral raise: 2 L raises one way, 2 other way, 2 lateral raises, 3-4 clusters per set. 3-4 sets. **************************** Dig my training style but not sure where to start with it, or need a time-friendly version? Check out my new workout video program, The New Rules of Muscle. It’s 5 30-minute workouts that you can do at home with an adjustable bench and dumbbells. Time is tight in there, but the routines are super-dense and pack plenty of challenge for both beginners and vets. It’s available at the link in my bio, and it’s the perfect entry point into the workouts I deliver on IG. ************************** #fitness #training #newrulesofmuscle #shoulderworkout #fullworkout

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Quick shoulder workout. Note on shoulder training: your shoulders are delicate joints at the mercy of other muscle groups and it’s easy to blow shoulder movements. They also get a ton of work on chest days and back days, depending how you train those larger groups. So pick your spots to train shoulders….and always always emphasize and own the torso and rib cage positioning ahead of weight. (Also, use a light weight on the last move here.) Moves for this one below, details and cues in audio. *************************** 1) half kneeling halos: 2 reps one way, 2 reps the other, 3-4 clusters per set. 4 sets (switch front leg every set. 2) half kneeling mixed style overhead press: 2 reps left, 2 reps right, 2 reps both, 3-4 clusters like that. 4 sets. (Switch front leg every set). 3) Incline bench double L to lateral raise: 2 L raises one way, 2 other way, 2 lateral raises, 3-4 clusters per set. 3-4 sets. **************************** Dig my training style but not sure where to start with it, or need a time-friendly version? Check out my new workout video program, The New Rules of Muscle. It’s 5 30-minute workouts that you can do at home with an adjustable bench and dumbbells. Time is tight in there, but the routines are super-dense and pack plenty of challenge for both beginners and vets. It’s available at the link in my bio, and it’s the perfect entry point into the workouts I deliver on IG. ************************** #fitness #training #newrulesofmuscle #shoulderworkout #fullworkout

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Quick shoulder workout. Note on shoulder training: your shoulders are delicate joints at the mercy of other muscle groups and it’s easy to blow shoulder movements. They also get a ton of work on chest days and back days, depending how you train those larger groups. So pick your spots to train shoulders….and always always emphasize and own the torso and rib cage positioning ahead of weight. (Also, use a light weight on the last move here.) Moves for this one below, details and cues in audio. *************************** 1) half kneeling halos: 2 reps one way, 2 reps the other, 3-4 clusters per set. 4 sets (switch front leg every set. 2) half kneeling mixed style overhead press: 2 reps left, 2 reps right, 2 reps both, 3-4 clusters like that. 4 sets. (Switch front leg every set). 3) Incline bench double L to lateral raise: 2 L raises one way, 2 other way, 2 lateral raises, 3-4 clusters per set. 3-4 sets. **************************** Dig my training style but not sure where to start with it, or need a time-friendly version? Check out my new workout video program, The New Rules of Muscle. It’s 5 30-minute workouts that you can do at home with an adjustable bench and dumbbells. Time is tight in there, but the routines are super-dense and pack plenty of challenge for both beginners and vets. It’s available at the link in my bio, and it’s the perfect entry point into the workouts I deliver on IG. ************************** #fitness #training #newrulesofmuscle #shoulderworkout #fullworkout

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MARCUS FILLY

The ex-CrossFitter has reworked his fitness regimen to incorporate what he calls “functional bodybuilding,” a marriage of CrossFit ideas, bodybuilding principles, and all-around badass fitness. He posts workouts that’ll make you stronger and build your conditioning too.

Try It: How’s your cardio? You’ll find out with this burner: Do 15 calories on the rowing machine, then 15 on the SkiErg, then 15 on the assault bike. Rest 90 seconds, and repeat 5 times.

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☄️ INTENSITY ☄️ . ? Been a few weeks but I did hit one of the Age Group Qualifiers from the 2019 CrossFit Games. Of course I pulled out the @wodproofapp to keep me accountable. I love the international support this app and company provides those of us that still love to measure ourselves from time to time. . ?I don't live for POINTS and PODIUMS like I did when I was in my 20's and early 30's. But I still like to see what I'm made of from time to time. Nothing like a good tester with countless others’ performances out there to compare yourself against to give you a good PUSH! . 3 Rounds for Time 15 deadlifts, 225 lb. 35 overhead squats, 75 lb. 90 double-unders – 7:46 . ? This was a good score. I know it can be better. I'll continue to play the Long Game but still search for ways to be more efficient. . #crossfit #intensity #crossfitgames #qualifier #fortime #tester #honestycommitmentpersistence

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☄️ INTENSITY ☄️ . ? Been a few weeks but I did hit one of the Age Group Qualifiers from the 2019 CrossFit Games. Of course I pulled out the @wodproofapp to keep me accountable. I love the international support this app and company provides those of us that still love to measure ourselves from time to time. . ?I don't live for POINTS and PODIUMS like I did when I was in my 20's and early 30's. But I still like to see what I'm made of from time to time. Nothing like a good tester with countless others’ performances out there to compare yourself against to give you a good PUSH! . 3 Rounds for Time 15 deadlifts, 225 lb. 35 overhead squats, 75 lb. 90 double-unders – 7:46 . ? This was a good score. I know it can be better. I'll continue to play the Long Game but still search for ways to be more efficient. . #crossfit #intensity #crossfitgames #qualifier #fortime #tester #honestycommitmentpersistence

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☄️ INTENSITY ☄️ . ? Been a few weeks but I did hit one of the Age Group Qualifiers from the 2019 CrossFit Games. Of course I pulled out the @wodproofapp to keep me accountable. I love the international support this app and company provides those of us that still love to measure ourselves from time to time. . ?I don't live for POINTS and PODIUMS like I did when I was in my 20's and early 30's. But I still like to see what I'm made of from time to time. Nothing like a good tester with countless others’ performances out there to compare yourself against to give you a good PUSH! . 3 Rounds for Time 15 deadlifts, 225 lb. 35 overhead squats, 75 lb. 90 double-unders – 7:46 . ? This was a good score. I know it can be better. I'll continue to play the Long Game but still search for ways to be more efficient. . #crossfit #intensity #crossfitgames #qualifier #fortime #tester #honestycommitmentpersistence

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JULIAN SMITH

Known as “The Quad Guy,” the bodybuilding-focused Smith has massive legs, of course, and an upper body to match. His workouts and exercises reinvent mainstay movements to help you build more muscle and focus on weak points.

Try It: You’ve done dumbbell curls, but you’ve never done them like this: Curl both dumbbells up to your chest, then take 10 seconds to lower them on each rep. Do 3 sets of 10 reps.

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Where are you from? My favorite thing about social media is how I’m able to interact with people from all over the world! Comment your country’s flag to represent! Julian Smith ?? – Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio – Two Handle Seated Cable Shoulder Press- Slow and controlled negatives, explosive positives with a brief pause on the full contraction! – Form tip: Starting seated, straddling a flat bench. I like doing shoulder pressing movements without a back supported military bench. It helps me focus that much more on the primary worked muscle using proper form, opposed to having my butt scooted forward and leaning too far back to utilize other muscles to help move the weight. Train smarter! – Gym ?? @armsracegym Clothing ?? @cliffordLenox Supplements ?? @armsracenutrition – Give this exercise a shot and tag me if you decide to post it! You may wind up getting featured on my page ?

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Where are you from? My favorite thing about social media is how I’m able to interact with people from all over the world! Comment your country’s flag to represent! Julian Smith ?? – Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio – Two Handle Seated Cable Shoulder Press- Slow and controlled negatives, explosive positives with a brief pause on the full contraction! – Form tip: Starting seated, straddling a flat bench. I like doing shoulder pressing movements without a back supported military bench. It helps me focus that much more on the primary worked muscle using proper form, opposed to having my butt scooted forward and leaning too far back to utilize other muscles to help move the weight. Train smarter! – Gym ?? @armsracegym Clothing ?? @cliffordLenox Supplements ?? @armsracenutrition – Give this exercise a shot and tag me if you decide to post it! You may wind up getting featured on my page ?

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Where are you from? My favorite thing about social media is how I’m able to interact with people from all over the world! Comment your country’s flag to represent! Julian Smith ?? – Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio – Two Handle Seated Cable Shoulder Press- Slow and controlled negatives, explosive positives with a brief pause on the full contraction! – Form tip: Starting seated, straddling a flat bench. I like doing shoulder pressing movements without a back supported military bench. It helps me focus that much more on the primary worked muscle using proper form, opposed to having my butt scooted forward and leaning too far back to utilize other muscles to help move the weight. Train smarter! – Gym ?? @armsracegym Clothing ?? @cliffordLenox Supplements ?? @armsracenutrition – Give this exercise a shot and tag me if you decide to post it! You may wind up getting featured on my page ?

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DON SALADINO

Ever wonder who helps to push celebrities into the ridiculously good shape needed to play a superhero at the movies? Don Saladino, an NYC-based fitness master, is one of the trainers behind the transformations of Ryan Reynolds, Blake Lively, Sebastian Stan, David Harbour, and others. He shares workout moves to his account daily to give his followers a chance to suit up for their own superhero bodies, too. Saladino also has a new workout video, Superhero Shred, which is designed to whip you into superhero shape, too.

Try It: Perfect your plank by placing your smartphone on your lower back. Don’t let the phone fall. You’ll need to keep your lower back perfectly balanced. Hold for 30 seconds.

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Here is your ab workout for today. Tag a friend and forward this to anyone you think might like it. ?? A1) hanging knee raises 4×10 B1) stir the pots 4×10 each direction C1) hollow holds 1×30 seconds immediately into 30 hollow rocks. Do 3 sets. Make sure that you stretch your hips as well as mobility in your mid back after doing ab work. Too much abdominal work can cause tightness in these areas. Always be aware of any decrease in range of motion. Playbook Subscribers: NEW SuitUp & ToneUp Programs have launched. It’s never to late to sign up! If you are not a Playbook Subscriber yet, click the link in my bio {MY PLAYBOOK APP} to Download my #PlaybookApp! Free 7 Day Trial. At any given time, I have a 6-week SuitUp Program, a 6-week ToneUp Program, and 10 individual workouts. www.donsaladinoapp.com

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Here is your ab workout for today. Tag a friend and forward this to anyone you think might like it. ?? A1) hanging knee raises 4×10 B1) stir the pots 4×10 each direction C1) hollow holds 1×30 seconds immediately into 30 hollow rocks. Do 3 sets. Make sure that you stretch your hips as well as mobility in your mid back after doing ab work. Too much abdominal work can cause tightness in these areas. Always be aware of any decrease in range of motion. Playbook Subscribers: NEW SuitUp & ToneUp Programs have launched. It’s never to late to sign up! If you are not a Playbook Subscriber yet, click the link in my bio {MY PLAYBOOK APP} to Download my #PlaybookApp! Free 7 Day Trial. At any given time, I have a 6-week SuitUp Program, a 6-week ToneUp Program, and 10 individual workouts. www.donsaladinoapp.com

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Here is your ab workout for today. Tag a friend and forward this to anyone you think might like it. ?? A1) hanging knee raises 4×10 B1) stir the pots 4×10 each direction C1) hollow holds 1×30 seconds immediately into 30 hollow rocks. Do 3 sets. Make sure that you stretch your hips as well as mobility in your mid back after doing ab work. Too much abdominal work can cause tightness in these areas. Always be aware of any decrease in range of motion. Playbook Subscribers: NEW SuitUp & ToneUp Programs have launched. It’s never to late to sign up! If you are not a Playbook Subscriber yet, click the link in my bio {MY PLAYBOOK APP} to Download my #PlaybookApp! Free 7 Day Trial. At any given time, I have a 6-week SuitUp Program, a 6-week ToneUp Program, and 10 individual workouts. www.donsaladinoapp.com

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Here is your ab workout for today. Tag a friend and forward this to anyone you think might like it. 😉👍 A1) hanging knee raises 4×10 B1) stir the pots 4×10 each direction C1) hollow holds 1×30 seconds immediately into 30 hollow rocks. Do 3 sets. Make sure that you stretch your hips as well as mobility in your mid back after doing ab work. Too much abdominal work can cause tightness in these areas. Always be aware of any decrease in range of motion. Playbook Subscribers: NEW SuitUp & ToneUp Programs have launched. It’s never to late to sign up! If you are not a Playbook Subscriber yet, click the link in my bio {MY PLAYBOOK APP} to Download my #PlaybookApp! Free 7 Day Trial. At any given time, I have a 6-week SuitUp Program, a 6-week ToneUp Program, and 10 individual workouts. www.donsaladinoapp.com

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KEVIN HART

Come for the laughs, stay for the fitness. Kevin Hart has quickly become one of our favorite online motivators. The comedian has no time for your excuses—so check out one of his killer Instagram workouts if you want to work up a sweat.

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EMILY SKYE

Meet Emily Skye—Australian trainer, fitness model, mom, and one of our favorite women in fitness. Her determination, positive attitude, and killer circuits go a long way when all you want to do is veg out on the couch. Don’t believe us? Try one of her bodyweight workouts for yourself.

Try It: The weighted 2-phase squat is the perfect move to do with a child. Hold your youngster (or a dumbbell) at your chest, then lower into a deep squat. Push back up until your thighs are just above parallel to the ground, then lower down again, and stand all the way up. That’s 1 rep; do reps for 30 seconds.

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SHOULDER WORKOUT! 💪🏼 . Ensure your form is correct! 👍🏼 . . 👉🏼My Meal & Exercise Programs👆🏼LINK IN BIO! 🏋🏽🍽 . . @emilyskyefitness @emilyskyebeauty . 💜 Fitness gear: @reebok / @reebokwomen ________________________________________ .

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ERIC LEIJA

Interested in untraditional workouts with dumbbells, clubs, and more? Eric Leija, aka primal.swoledier, is well worth a follow for routines that will get you moving in whole new ways.

Try It: Keep your shoulders healthy with the kneeling kettlebell halo. Kneel with your thighs perpendicular to the ground and a single kettlebell held at your chest. Tighten your core, then rotate the kettlebell around your head clockwise. Repeat twice, then rotate it around your head counterclockwise twice. Do reps for 30 seconds.

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My go to full body single kettlebell flow! Try it out this week 👊🏽💪🏽⚡️ -3 to 5 reps each side -6 sets -plenty of rest for quality reps #kettlebell #primalmethods #onnit #workout . Get my online Primal Kettlebell Course at EricLeija.com! Link in my bio! . ⚡️EricLeija.com⚡️

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BOBBY MAXIMUS

One of our go-to trainers and author of the Men’s Health book The Maximus Body, Maximus is a former policeman and UFC fighter who brings a no-excuses attitude to his fitness routine (and his Instagram presence). Follow him for those days you don’t think you’ll be able to make your goals work—because he’ll remind you he’s doing it every damn day.

Try It: Need a bodyweight workout? Try Bobby’s Holy Trinity workout. You have 30 minutes to do as many reps of pullups, pushups, and dips as you can, alternating each move until time runs out. Aim to get over 300 reps.

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GIDEON AKANDE

Gideon Akande has a charisma that can’t be beat. The former Golden Gloves champion and Men’s Health Next Top Trainer posts versatile training techniques that are high energy, super fun, and insanely effective. Try his workouts once and we promise you’ll be hooked.

Try It: Try Gideon’s pushup to kickthrough for a full-body burst. Get in position for a renegade row (pushup position with your hands on light dumbbells). Do a pushup. As you push back up, slide your left leg under your torso and to the right, and lift the right dumbbell off the ground and toward the ceiling. You’ll finish in a side plank. Return to pushup position. That’s 1 rep; do 10 per side.

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🎵Every-BODY, rock your body‼️🎼 ___ My #workoutwednesday was all bodyweight and lots of movement.😤💯 ___ It was simple – three speed-skaters followed by a few reps of whatever bodyweight variation came to mind.🤔💭🔥 ___ Would you try this flow? What’s your workout of choice? ___ @niketraining #bodyweight #bodyweightworkout #outdoorworkout #pushups #burpees #highknees #skaters #plankjack #squatjumps #PropelYeah #GideonAkande #wegotgoals #getfitwithgiddy

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KAISA KERANEN

Can you smile every moment of every workout? Somehow Keranen, a former track athlete, does exactly that as she showcases innovative workout after innovative workout. It’s not all in the gym, either; she’ll use everything from chairs to pillows to soup cans as training implements.

Try It: Have a chair nearby? Place your hands on it and get in pushup position. Do a pushup, and as you rise out of the pushup, tuck your knee to your chest. That’s 1 rep; do 8 to 10 per side.

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HANNAH EDEN

We can’t get enough of Hannah Eden. Not only does she run PumpFit Club, a personal group training facility in Florida, but she also keeps her followers motivated by posting full-body workouts that will leave you dripping in sweat.

Try It: Can you handle Eden’s reverse burpee to regular burpee? To do it, lie on your back, then tuck your knees to your chest and roll to your shoulder blades. Roll back, landing on your feet, then do a standard burpee. That’s 1 rep; do 3 sets of 8 to 10.

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Feels SO good to be back at it and onto our regular training program @pumpfit_club I have never missed a #MonsterMonday so much in my life! It’s only Thursday and I’m already dreaming of the Monday SWEATS! ✋😮 If you want to access my training program I have an online #Tribe that are are pretty inspiring and following it too! You should join us all. You can find the link in my bio xo HannahEdenFitness.com/sign-up #HannahEdenFitnessONLINE #HannahEdenFitness #HannahEden #PumpFit #PumpedAF #PumpFitClub #Fitness #SWEAT #HEF #FYR #FindYourReason #PumpFit #PUMP #SWEAT #SereneSoldier #RedefineFearless

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MASSY ARIAS

The inked-up, super-shredded trainer and super-fit mom ends every single workout post with a dance, just to remind you that fitness isn’t always hard work—and she shares her plans with followers in English and Spanish.

Try It: Need an abs burner and have some socks? Get in pushup position, then shift your feet forward so your knees are below your hips. Squeeze your core. Now explosively slide your right foot backward so it’s straight. Pause. Return to the start and do the same with the left foot. That’s 1 rep; do reps for 40 seconds.

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It’s Friday tribe & I’m ready to bring it. Tag a friend, here’s your full body circuit challenge. Here we are working our whole body, but because we load the kettlebell on only one side of the body, your core and hips resist rotation to stabilize the movement . This means, this whole circuit will strengthen your legs, core, glutes, shoulders, and spinal muscles. Get ready to get sweaty. If you try it, tag me. Perform 3 sets of three reps per movement progression. ? Mustard.Migos #purewater www.massyarias.com #childofGod #ma60day _________________________________________________ Es viernes mi tribu y estoy lista para rwtarlos. Etiqueta a un amigo, aquí está tu desafío de circuito de cuerpo completo. Aquí estamos trabajando todo nuestro cuerpo, pero debido a que cargamos la pesa rusa en solo un lado del cuerpo, nuestra pared abdominal y las caderas resisten rotación para estabilizar el movimiento. Esto significa que todo este circuito fortalecerá tus piernas, abdominales, glúteos, hombros, y músculos espinales. Prepárate para ponerte sudar. Si lo intentas, me etiquetas. 3 series de 3 repeticiones por progresión. Dale!

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It’s Friday tribe & I’m ready to bring it. Tag a friend, here’s your full body circuit challenge. Here we are working our whole body, but because we load the kettlebell on only one side of the body, your core and hips resist rotation to stabilize the movement . This means, this whole circuit will strengthen your legs, core, glutes, shoulders, and spinal muscles. Get ready to get sweaty. If you try it, tag me. Perform 3 sets of three reps per movement progression. ? Mustard.Migos #purewater www.massyarias.com #childofGod #ma60day _________________________________________________ Es viernes mi tribu y estoy lista para rwtarlos. Etiqueta a un amigo, aquí está tu desafío de circuito de cuerpo completo. Aquí estamos trabajando todo nuestro cuerpo, pero debido a que cargamos la pesa rusa en solo un lado del cuerpo, nuestra pared abdominal y las caderas resisten rotación para estabilizar el movimiento. Esto significa que todo este circuito fortalecerá tus piernas, abdominales, glúteos, hombros, y músculos espinales. Prepárate para ponerte sudar. Si lo intentas, me etiquetas. 3 series de 3 repeticiones por progresión. Dale!

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It’s Friday tribe & I’m ready to bring it. Tag a friend, here’s your full body circuit challenge. Here we are working our whole body, but because we load the kettlebell on only one side of the body, your core and hips resist rotation to stabilize the movement . This means, this whole circuit will strengthen your legs, core, glutes, shoulders, and spinal muscles. Get ready to get sweaty. If you try it, tag me. Perform 3 sets of three reps per movement progression. ? Mustard.Migos #purewater www.massyarias.com #childofGod #ma60day _________________________________________________ Es viernes mi tribu y estoy lista para rwtarlos. Etiqueta a un amigo, aquí está tu desafío de circuito de cuerpo completo. Aquí estamos trabajando todo nuestro cuerpo, pero debido a que cargamos la pesa rusa en solo un lado del cuerpo, nuestra pared abdominal y las caderas resisten rotación para estabilizar el movimiento. Esto significa que todo este circuito fortalecerá tus piernas, abdominales, glúteos, hombros, y músculos espinales. Prepárate para ponerte sudar. Si lo intentas, me etiquetas. 3 series de 3 repeticiones por progresión. Dale!

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CHARLEE ATKINS

If you train at home with little to no equipment, you have to check out Charlee Atkins’ workouts. The SoulCycle Master Instructor and strength and conditioning specialist is a maestro of minimalism, posting routines to IG (and sharing them with us through the Try Her Move series) that can work for just about anyone, anywhere.

Try It: Need a simple shoulder move you can do anywhere? Try Atkins’ Dolphin Hold. Get in plank position, and tighten your shoulder blades. Then walk your feet forward and push your butt high in the air, aiming to create a straight line from elbows through torso. Hold for 30 seconds.

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▪️TOTAL BODY▪️ Happy Friday! Here’s one of my go-to routines. It’s pretty straight forward but super fun and definitely hits the total bod! Hope you’re active and inspired in the new year! 💪🏼❤️💦 Check out my app for some follow-along workouts 👇🏼 www.LeSweatApp.com

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DYLAN WERNER

You’ve never seen yoga like this before. If you’re looking to improve your mobility, let LA-based yoga instructor Dylan Werner be your inspiration. His body tends to defy gravity and he’s the king of casually balancing his entire body weight on one arm.

Try It: You won’t be able to pull off Werner’s moves, but start your yoga training by mastering child’s pose. Sit with your thighs on your shins and lean forward. Push your butt back as you do this, while simultaneously driving your hands and arms as far forward as possible. You’ll feel a friendly stretch in your lower back; hold for 10 seconds.

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It’s about sensation, never about destination.

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It’s about sensation, never about destination.

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It’s about sensation, never about destination.

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It’s about sensation, never about destination.

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MATHEW FRASER

The three-time reigning Crossfit Games champion shows off his training on his Instagram in unique ways, routinely reminding fans to train both mobility and strength and flashing his favorite training drills.

Try It: Here’s your nightmare workout. Every minute on the minute, do 3 power cleans, 3 front squats, and 3 overhead presses. Survive for as many rounds as you can.

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#hardworkpaysoff #HWPO

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#hardworkpaysoff #HWPO

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#hardworkpaysoff #HWPO

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#hardworkpaysoff #HWPO

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ALEXIA CLARK

The self-described “Queen of Workouts” posts multiple workouts daily, most involving moves that challenge multiple muscle groups and hone your coordination. She posts plenty of fitspiration too, delivering healthy meal recipes and even cheat-day diet advice.

Try It: Grab a slider and try her slider lunge. Squat until your thighs are parallel with the ground, right foot on the slider, left foot on the ground a few feet behind. Keeping your torso steady, slide your right foot back until it’s straight; shift it back forward. That’s 1 rep; do 10 per side.

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Summer Sunday Circuit 40seconds on 20seconds rest 3-5 round www.alexia-clark.com #alexiaclark #queenofworkouts #workout #sundayfunday #workout #fitness #fitforHisreason

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SHAUN T

The creator of the Insanity workouts is a must-follow on Instagram. After scrolling through his feed, you’ll receive a daily reminder that Shaun T’s six-pack is unreal. You’ll find everything from workouts tips, his clients’ before and after transformations, and inspiring captions to fuel your fitness fire. (Check out the one lesson that turned Shaun T into a fitness mogul.)

Try It: Need a new back move? Here’s one: Lie on your belly and lift your chest and legs off the ground. Put your hands on your forehead, palms facing down. Squeeze your glutes, extend one arm forward, and extend the other toward your thighs. That’s 1 rep; do 10 reps per side.

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They’re more than just words #DigDeeper

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They’re more than just words #DigDeeper

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They’re more than just words #DigDeeper

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They’re more than just words #DigDeeper

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RON “BOSS” EVERLINE

Everline’s best known for being Kevin Hart’s trainer, but he’s carved his own niche on Instagram, delivering workouts and workout challenges for both the gym and at home.

Try It: Ready for some couch abs? Place your butt on the edge of your recliner or couch, and don’t let your back rest on the back. Lift your legs off the ground. You’ll feel your abs tense; this is the start. Now alternately cycle your knees back and forth between your chest. Do reps for 40 seconds.

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HEBA ALI

There’s fitspiration, and then there’s Heba Ali, who delivers electric workout highlight reels that’ll leave you stunned. What do we mean? Think L-sits on dumbbells followed by pushup dumbbell taps followed by V-ups on a bench. She never stops working, so you won’t either.

Try It: It’s not all complicated. Try this simple foam roller plank: Place your forearms on a foam roller while in plank position. Keeping your core tight, slowly roll your forearms along the roller. Do this for 30 seconds.

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TONY SENTMANAT

There’s training, and then there are the wild circuits that ex-cop Sentmanat posts, essentially gauntlets of toughness and strength. Need an example? Try jumping over a car (yes, really), then jumping over a hurdle and doing a burpee.

Try It: Grab a trap bar and load it with weight, then tie a weighted sled to your back. Do a farmer’s walk like this for 30 seconds; you’ll strengthen your grip and your core.

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Crazy training day with @wwesheamus how many overhead tire throws in a minute can you do??? I did 7 with the big tire and stopped… next time I’ll do 10. Killler YouTube video coming soon of our entire training session!! _ _ Apparently Sheamus didnt like my intro to my YouTube channel while sipping on my @monsterenergy drink he wanted to wrestle it out!!!! let’s see what happens!!!!! _ _ #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #strength #usmc #swat #combatathlete #trainharderthanme #realworld_tactical #wwe #tireflips

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Crazy training day with @wwesheamus how many overhead tire throws in a minute can you do??? I did 7 with the big tire and stopped… next time I’ll do 10. Killler YouTube video coming soon of our entire training session!! _ _ Apparently Sheamus didnt like my intro to my YouTube channel while sipping on my @monsterenergy drink he wanted to wrestle it out!!!! let’s see what happens!!!!! _ _ #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #strength #usmc #swat #combatathlete #trainharderthanme #realworld_tactical #wwe #tireflips

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Crazy training day with @wwesheamus how many overhead tire throws in a minute can you do??? I did 7 with the big tire and stopped… next time I’ll do 10. Killler YouTube video coming soon of our entire training session!! _ _ Apparently Sheamus didnt like my intro to my YouTube channel while sipping on my @monsterenergy drink he wanted to wrestle it out!!!! let’s see what happens!!!!! _ _ #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #strength #usmc #swat #combatathlete #trainharderthanme #realworld_tactical #wwe #tireflips

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ANDY SPEER

This Men’s Health Next Top Trainer and Peloton Tread instructor will help you switch things up when your routine gets dull. Speer, a certified strength and conditioning specialist, has abs so impressive it’s hard to believe they’re real—seeing those results alone should have you packing your gym bag now.

Try It: Grab a single kettlebell and crank out this abs-shredding pushup variation. Put your right hand on the kettlebell, left hand on the ground. Lower into a pushup, then press back up. As you do this, remove your left hand and touch it to your right shoulder. Pause. That’s 1 rep; do 10 per side.

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If you ever feel like the sand is washing out from underneath you… hold strong, trust yourself and keep your eye on the bell. #speerstrength 📷 @lisahaefnerphoto

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MARCUS MARTINEZ

You can guess Martinez’s specialty from his handle. He’s emerged as one of the smartest presences in the kettlebell training community, and delivers workouts that hit every part of your body, frequently explaining the nuances of how to do basic moves.

Try It: Forget doing kettlebell moves with both arms. Hone single-arm squats, cleans, and snatches, and you’ll smoke your core with every single rep.

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RICH FRONING

The four-time CrossFit Games champ is now retired from competition, and that’s only made him more active on social media, where he routinely posts vicious workouts for you to try.

Try It: Froning’s latest nightmare workout: 30 power snatches, followed by 5 minutes of rest. Then 30 clean-and-jerks, followed by a 5-minute rest. Finish with 30 muscle-ups.

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2 sets 18-14-10 Assault bike cals 9-7-5 Sandbag over the shoulder 200# Rest 5:00 b/t sets w/ coach Gipper @whatsrichdoing (follow along link in bio)

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BEN BRUNO

The California-based Bruno posts plenty of exercises that utilize one of his favorite tools: the landmine. But he keeps it loose, too, letting his personal fitness opinions fly on everything from CrossFit to the training profession to his hate of burpees.

Try It: Need a new way to squat? Grasp a barbell in a landmine and stand in front of it. Lower down until your thighs are parallel with the ground, then push back up; that’s 1 rep. Do 3 sets of 10.

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KENNETH GALLARZO

There’s a reason Kenneth Gallarzo, vice president of the World Calisthenics Organization, has nearly half a million Instagram followers. His posts will show you how to use your own body weight to work out harder and longer to give you the muscle definition you’re after—even if you don’t have access to pricey equipment.

Try It: Have a friend check your plank. Have them try to push your knees or torso into the ground, and have them lift your hips skyward. If you don’t keep your core tight, they’ll be able to break your plank. Don’t let them.

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JEREMY SCOTT

Arizona-based trainer Jeremy Scott has the ultra-lean, muscular body most guys would kill for—and his Instagram is a documentation of the hard work required to achieve it. He posts daily about what he’s up to in the gym and what he puts on his plate—usually simple meals that consist of only protein and vegetables. It clearly works for him.

Try It: Scott’s ultra-simple, go-anywhere chest blast: Do 10 pushups with your feet on a bench, then immediately do 10 pushups with your hands on the bench. Rest a few moments, then repeat. Do 10 sets.

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The “Triathlon” Challenge ~ Scroll for videos and my times on each exercise ~I stole this from @bobbymaximus ~ They quoted it as the “Hardest Workout you can do in 5 Minutes” (my 2 cents if it’s not the hardest it’s damn close) ~ The Setup: 1. Ski 500M 2. Fan/ Assault Bike 50 Cals 3. Row 500M all in 5 Minutes or Less. Took me 4:57 start to finish to complete …and I was on the ground for a good 15 Minutes in the fetal position felt like ? to be honest. I went Bike first at 1:31- Ski second at 1:40 and Row last at 1:41 ~ I picked this order because the bike is the hardest for me Row is the easiest…this is not only a crushing physical challenge but mentally to see how deep of waters you are willing to go and test what your true capacity is. Enjoy and tag me at #jeremyscottfitness if you give this a try the goal is 5 Minutes or less but for most people under 7 Minutes I think is a legit effort. @menshealthmag #assaultbike #concept2 #rowing #row #skierg #cardio #challenge #scottsdale #arizona #phoenix #az #86400 #workoutmotivation #fitnessmotivation #fitness #fitspo #fitfam #personaltrainer #fitspiration #fitstagram #workout #workouts #puke #gymjones #menshealth #womenshealth #onlinecoaching #saturday

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The “Triathlon” Challenge ~ Scroll for videos and my times on each exercise ~I stole this from @bobbymaximus ~ They quoted it as the “Hardest Workout you can do in 5 Minutes” (my 2 cents if it’s not the hardest it’s damn close) ~ The Setup: 1. Ski 500M 2. Fan/ Assault Bike 50 Cals 3. Row 500M all in 5 Minutes or Less. Took me 4:57 start to finish to complete …and I was on the ground for a good 15 Minutes in the fetal position felt like ? to be honest. I went Bike first at 1:31- Ski second at 1:40 and Row last at 1:41 ~ I picked this order because the bike is the hardest for me Row is the easiest…this is not only a crushing physical challenge but mentally to see how deep of waters you are willing to go and test what your true capacity is. Enjoy and tag me at #jeremyscottfitness if you give this a try the goal is 5 Minutes or less but for most people under 7 Minutes I think is a legit effort. @menshealthmag #assaultbike #concept2 #rowing #row #skierg #cardio #challenge #scottsdale #arizona #phoenix #az #86400 #workoutmotivation #fitnessmotivation #fitness #fitspo #fitfam #personaltrainer #fitspiration #fitstagram #workout #workouts #puke #gymjones #menshealth #womenshealth #onlinecoaching #saturday

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The “Triathlon” Challenge ~ Scroll for videos and my times on each exercise ~I stole this from @bobbymaximus ~ They quoted it as the “Hardest Workout you can do in 5 Minutes” (my 2 cents if it’s not the hardest it’s damn close) ~ The Setup: 1. Ski 500M 2. Fan/ Assault Bike 50 Cals 3. Row 500M all in 5 Minutes or Less. Took me 4:57 start to finish to complete …and I was on the ground for a good 15 Minutes in the fetal position felt like ? to be honest. I went Bike first at 1:31- Ski second at 1:40 and Row last at 1:41 ~ I picked this order because the bike is the hardest for me Row is the easiest…this is not only a crushing physical challenge but mentally to see how deep of waters you are willing to go and test what your true capacity is. Enjoy and tag me at #jeremyscottfitness if you give this a try the goal is 5 Minutes or less but for most people under 7 Minutes I think is a legit effort. @menshealthmag #assaultbike #concept2 #rowing #row #skierg #cardio #challenge #scottsdale #arizona #phoenix #az #86400 #workoutmotivation #fitnessmotivation #fitness #fitspo #fitfam #personaltrainer #fitspiration #fitstagram #workout #workouts #puke #gymjones #menshealth #womenshealth #onlinecoaching #saturday

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The “Triathlon” Challenge ~ Scroll for videos and my times on each exercise ~I stole this from @bobbymaximus ~ They quoted it as the “Hardest Workout you can do in 5 Minutes” (my 2 cents if it’s not the hardest it’s damn close) ~ The Setup: 1. Ski 500M 2. Fan/ Assault Bike 50 Cals 3. Row 500M all in 5 Minutes or Less. Took me 4:57 start to finish to complete …and I was on the ground for a good 15 Minutes in the fetal position felt like 💀 to be honest. I went Bike first at 1:31- Ski second at 1:40 and Row last at 1:41 ~ I picked this order because the bike is the hardest for me Row is the easiest…this is not only a crushing physical challenge but mentally to see how deep of waters you are willing to go and test what your true capacity is. Enjoy and tag me at #jeremyscottfitness if you give this a try the goal is 5 Minutes or less but for most people under 7 Minutes I think is a legit effort. @menshealthmag #assaultbike #concept2 #rowing #row #skierg #cardio #challenge #scottsdale #arizona #phoenix #az #86400 #workoutmotivation #fitnessmotivation #fitness #fitspo #fitfam #personaltrainer #fitspiration #fitstagram #workout #workouts #puke #gymjones #menshealth #womenshealth #onlinecoaching #saturday

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CORY GREGORY

This former coal miner is now all about iron. Gregory was a competitive powerlifter and fitness model who now serves as an online trainer and entrepreneur—but that doesn’t mean that he’ll ever miss a workout.

Try It: Gregory’s latest project will smoke your legs every day: He does at least 400 meters of walking lunges daily.

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GUNNAR PETERSON

If there’s a bangin’ celebrity body out there, Gunnar Peterson probably had something to do with it. He’s worked with countless NFL and NBA athletes and big name celebrities like Khloe Kardashian. Also, J Lo says he’s the best trainer she ever had—and who are we to argue with those results?

Try It: Upgrade your farmer’s walk by doing a shrug with every fourth step.

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Multi-planar, ankle mobility, glute intensive, cardiovascular demand, core and more… basic weekend stuff, ya know? @reactive_training @inertiawave @mbslingshot @torque.fitness @function.first

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JEANETTE JENKINS

Jeanette Jenkins is all about athleticism. Her clientele includes NFL stars, NBA champions, and Olympic gold medalists. You don’t have to be a pro to follow her workouts, though. Her feed is full of step-by-step workouts that anyone can try.

Try It: Jenkins’ best abs exercise is a fun one. Sit on the ground holding a pillow overhead and raise your straight legs to shoulder height. Raise your torso 6 inches off the ground. Maintain this position as you repeatedly slam the pillow into your shins. Work for 40 seconds, then rest for 20; do 3 sets.

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Abs & Booty 8Exercise Mini Band Circuit! 💪My booty is still sore these are the truth! 🔥🔥🔥9 More Bonus Exercises in my #InstagramStories 💯It’s week3 of our #SummerBody Bootcamp in the club @hollywoodtrainerclub www.TheHollywoodTrainerClub.com make sure you login & complete todays’s workout! It’s never too late to join us, all 30Days of this bootcamp are in the #VirtualGym under the #Exercise section so you can start today! 😊Here’s a BONUS #MiniBand Circuit that focuses on your #Abs and #Booty 30-45sec of each, 2-3sets! Give it a try! (Song #GetBusy by @duttypaul ❤️💯🎶) #MiniBands #Bootcamp #WorkoutMotivation

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BRET CONTERAS

Bret Conteras is no joke: He’s a certified strength and conditioning specialist with a Ph.D. in sports science. And yes, people call him the “Glute Guy,” so we know who you’ll be turning to on your next leg day.

Try It: Here’s an easy glute burner. Place your right foot on a coffee table, left foot in the air, and your upper back on your couch, butt on the ground. Now lift your butt off the ground slightly. Pulse in this position for 30 seconds; repeat on the other side.

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I’m receiving numerous questions about the staggered stance (aka b-stance) hip thrust. It’s a mostly single leg exercise so you don’t have to use nearly as much loading as you do with double leg hip thrusts. But it’s much more stable than pure single leg where you raise one leg off the ground, so you use more loading than you would with single leg hip thrusts. Start with your weaker leg and then match the number of reps with your stronger leg. If you have an EZ-bar, use it preferably. The smith machine works great for these too. Begin with around 30% of your hip thrust 1RM and adjust from there. We like 3 sets of 10 at Glute Lab. Thanks to @benbrunotraining for this gem. #thethrustisamust #gluteguy #glutelab

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I’m receiving numerous questions about the staggered stance (aka b-stance) hip thrust. It’s a mostly single leg exercise so you don’t have to use nearly as much loading as you do with double leg hip thrusts. But it’s much more stable than pure single leg where you raise one leg off the ground, so you use more loading than you would with single leg hip thrusts. Start with your weaker leg and then match the number of reps with your stronger leg. If you have an EZ-bar, use it preferably. The smith machine works great for these too. Begin with around 30% of your hip thrust 1RM and adjust from there. We like 3 sets of 10 at Glute Lab. Thanks to @benbrunotraining for this gem. #thethrustisamust #gluteguy #glutelab

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I’m receiving numerous questions about the staggered stance (aka b-stance) hip thrust. It’s a mostly single leg exercise so you don’t have to use nearly as much loading as you do with double leg hip thrusts. But it’s much more stable than pure single leg where you raise one leg off the ground, so you use more loading than you would with single leg hip thrusts. Start with your weaker leg and then match the number of reps with your stronger leg. If you have an EZ-bar, use it preferably. The smith machine works great for these too. Begin with around 30% of your hip thrust 1RM and adjust from there. We like 3 sets of 10 at Glute Lab. Thanks to @benbrunotraining for this gem. #thethrustisamust #gluteguy #glutelab

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I’m receiving numerous questions about the staggered stance (aka b-stance) hip thrust. It’s a mostly single leg exercise so you don’t have to use nearly as much loading as you do with double leg hip thrusts. But it’s much more stable than pure single leg where you raise one leg off the ground, so you use more loading than you would with single leg hip thrusts. Start with your weaker leg and then match the number of reps with your stronger leg. If you have an EZ-bar, use it preferably. The smith machine works great for these too. Begin with around 30% of your hip thrust 1RM and adjust from there. We like 3 sets of 10 at Glute Lab. Thanks to @benbrunotraining for this gem. #thethrustisamust #gluteguy #glutelab

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JAY T. MARYNIAK

After New-York based personal trainer Jay Maryniak placed first in a CrossFit competition, he was diagnosed with Type 1 diabetes—but that didn’t stop him from pursuing his love for fitness. The man loves to mix things up with kickboxing, gymnastics, strength training, cardio, and more.

Try It: Old-fashioned wall-sits are boring, so Maryniak spices them up by adding in biceps work. Get in wall-sit position with two dumbbells, then do hammer curls for 30 seconds. Do 3 sets.

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What are your calisthenics goals?? What moves do you aspire to master? Or what’s your favorite calisthenics movement? Leave a comment below👇🏻👇🏻👇🏻 #wheninrhone @rhone

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MICHAEL ECKERT

This U.S. Marine will remind you just how cool pullups can be. Sure, they’re brutal, but master them and they’ll lead to the out-of-this-world variations that Eckert regularly pulls off, everything from archer pullups to one-arm pullups and muscle-ups.

Try It: Build your grip strength for the pullup by grabbing a rubber weight plate in one hand. Flip the plate, then catch it. Do 3 sets of 8 to 10 reps.

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DIAMOND OTT

This former Men’s Health cover boy has built a reputation as one of the military’s strongest, most creative fitness presences. He almost always does workouts in camo fatigues—and almost always accomplishes things mere mortals could never pull off.

Try It: Want to carve your inner chest? Stand holding two light plates against each other at your chest. Tighten your core. Press them out, keeping them flush against each other and squeezing your chest. Return them to your chest. That’s 1 rep; do 10.

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DA RULK

Joe Sakoda, better known as Rulk, has worked with Chris Hemsworth and Josh Brolin, among others, and is the creator of Raw Functional Training, a brutal military-style brand of working out that builds toughness, strength, and muscle, and he regularly posts about it on his Instagram.

Try It: You’ve run on a treadmill, but have you bear-crawled on one? Leave the treadmill powered off, place your hands off the belt, and let your legs push the belt. Go for 3 minutes, 40 seconds on, 20 off.

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10 Solid Rounds. #RFT #DaMovement #AlwaysCan

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10 Solid Rounds. #RFT #DaMovement #AlwaysCan

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10 Solid Rounds. #RFT #DaMovement #AlwaysCan

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STEVE WEATHERFORD

The ex-NFL punter has swiftly transitioned into life after football and embraced bodybuilding, continually aiming to add inches to his arms. He shares that journey with his followers, posting new arm exercises that push your biceps and triceps training to new heights.

Try It: You’ve done lunges before, but not like Weatherford does them. After stepping forward into each lunge, pulse twice at the bottom, then pop back up and do the next rep.

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↗️ Bookmark this workout??⠀ (tap the ribbon to save this for later)⠀ ⠀ Try this in your next “off day” if you wanna see what your balance of strength and endurance are. ⠀ ⠀ Most bodybuilders have tons of endurance but less than impressive strength, and conversely, “most” explosive athletes are stronger lifters, but have a tough time meeting the endurance built through bodybuilding. ⠀ ⠀ This is a great way to see where you’re at. ⠀ ⠀ It’s a total of 50 reps, no rest ⠀ ⠀ Take 70% of your max bench ⠀ ⠀ X5 reps⠀ ⠀ Reduce weight by about 20% ⠀ ⠀ X10⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X15⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X20⠀ ⠀ If you can complete this with good “ish” form (I cheated quite a bit) you have very good endurance ⠀ ⠀ It’s all calculated off our your specific Mac bench, so it’s a fun challenge for anyone, regardless of your fitness level ⠀ ⠀ Make sure you have a spotter.⠀ ⠀ Always practice safe sets ?⠀ ⠀ Tag a buddy to this challenge ✊?

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↗️ Bookmark this workout??⠀ (tap the ribbon to save this for later)⠀ ⠀ Try this in your next “off day” if you wanna see what your balance of strength and endurance are. ⠀ ⠀ Most bodybuilders have tons of endurance but less than impressive strength, and conversely, “most” explosive athletes are stronger lifters, but have a tough time meeting the endurance built through bodybuilding. ⠀ ⠀ This is a great way to see where you’re at. ⠀ ⠀ It’s a total of 50 reps, no rest ⠀ ⠀ Take 70% of your max bench ⠀ ⠀ X5 reps⠀ ⠀ Reduce weight by about 20% ⠀ ⠀ X10⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X15⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X20⠀ ⠀ If you can complete this with good “ish” form (I cheated quite a bit) you have very good endurance ⠀ ⠀ It’s all calculated off our your specific Mac bench, so it’s a fun challenge for anyone, regardless of your fitness level ⠀ ⠀ Make sure you have a spotter.⠀ ⠀ Always practice safe sets ?⠀ ⠀ Tag a buddy to this challenge ✊?

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↗️ Bookmark this workout??⠀ (tap the ribbon to save this for later)⠀ ⠀ Try this in your next “off day” if you wanna see what your balance of strength and endurance are. ⠀ ⠀ Most bodybuilders have tons of endurance but less than impressive strength, and conversely, “most” explosive athletes are stronger lifters, but have a tough time meeting the endurance built through bodybuilding. ⠀ ⠀ This is a great way to see where you’re at. ⠀ ⠀ It’s a total of 50 reps, no rest ⠀ ⠀ Take 70% of your max bench ⠀ ⠀ X5 reps⠀ ⠀ Reduce weight by about 20% ⠀ ⠀ X10⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X15⠀ ⠀ Reduce weight the same amount ⠀ ⠀ X20⠀ ⠀ If you can complete this with good “ish” form (I cheated quite a bit) you have very good endurance ⠀ ⠀ It’s all calculated off our your specific Mac bench, so it’s a fun challenge for anyone, regardless of your fitness level ⠀ ⠀ Make sure you have a spotter.⠀ ⠀ Always practice safe sets ?⠀ ⠀ Tag a buddy to this challenge ✊?

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PAUL SKLAR

For anyone over age 45 who’s not sure whether they can still be ripped, there’s Paul Sklar, 47 years young, a 26-year personal trainer built like a superhero. The former duathlete and rower posts a variety of muscle-building workouts that men half his age might not survive.

Try It: Ready for a vicious dumbbell biceps curl? Grab two dumbbells. Curl the right one until your forearm is parallel with the ground; stay here. Now do 10 curl reps with the right dumbbell. Do 3 sets like this per arm.

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MICHAEL COUNIHAN

This New York City police officer has made it his mission to prove that cops don’t just eat donuts, so he posts regular workout content. He’s also upfront about his injuries and training struggles, consistently admitting that it’s a battle to stay fit.

Try It: Counihan constantly reminds you that “fitness doesn’t happen overnight.” Repeat that line over and over, even when your training is a struggle.

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Hey guys, here’s a few short clips from my last back workout. I want to stress the importance of getting good contractions when training back. Focus on the muscles you’re training and exactly what those muscles do. When training back, think of your hands as hooks attached to the weight. You should be pulling from your elbows and keep your shoulders DOWN! Don’t let them ride up and cause your traps to get all jacked up!!! . Don’t get caught up in the ego lifting game. Drop the weight and focus on what you’re doing!!!! Tag some one that needs this tip for their back training!! . . Tips like this every day in my private Facebook group. You’re automatically entered into the group when you join the transphormation challenge VIA THE LINK IN MY BIO!!! #focus #fitness #training #backday #1stphorm #iam1stphorm #legionofboom #nyc #fitfam #fitspo #grind #fitnessmotivation #gym #knowledge #facts #strong #fit #fitnessaddict #motivation #inspire #inspiration #thinblueline #nodonuts

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Hey guys, here’s a few short clips from my last back workout. I want to stress the importance of getting good contractions when training back. Focus on the muscles you’re training and exactly what those muscles do. When training back, think of your hands as hooks attached to the weight. You should be pulling from your elbows and keep your shoulders DOWN! Don’t let them ride up and cause your traps to get all jacked up!!! . Don’t get caught up in the ego lifting game. Drop the weight and focus on what you’re doing!!!! Tag some one that needs this tip for their back training!! . . Tips like this every day in my private Facebook group. You’re automatically entered into the group when you join the transphormation challenge VIA THE LINK IN MY BIO!!! #focus #fitness #training #backday #1stphorm #iam1stphorm #legionofboom #nyc #fitfam #fitspo #grind #fitnessmotivation #gym #knowledge #facts #strong #fit #fitnessaddict #motivation #inspire #inspiration #thinblueline #nodonuts

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Hey guys, here’s a few short clips from my last back workout. I want to stress the importance of getting good contractions when training back. Focus on the muscles you’re training and exactly what those muscles do. When training back, think of your hands as hooks attached to the weight. You should be pulling from your elbows and keep your shoulders DOWN! Don’t let them ride up and cause your traps to get all jacked up!!! . Don’t get caught up in the ego lifting game. Drop the weight and focus on what you’re doing!!!! Tag some one that needs this tip for their back training!! . . Tips like this every day in my private Facebook group. You’re automatically entered into the group when you join the transphormation challenge VIA THE LINK IN MY BIO!!! #focus #fitness #training #backday #1stphorm #iam1stphorm #legionofboom #nyc #fitfam #fitspo #grind #fitnessmotivation #gym #knowledge #facts #strong #fit #fitnessaddict #motivation #inspire #inspiration #thinblueline #nodonuts

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AUSTIN CURRENT

This technique-focused trainer regularly posts on the nuances of critical gym movements, showing you the differences between, say, a perfect back squat rep and one that can get you injured. Watch his videos, and you’ll gradually improve your training form.

Try It: Current’s latest focus is tempo. Try this the next time you do a cable row: Take 2 seconds to bring the bar to your chest, and 4 seconds to return it back to the start.

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First time under the bar in quite some time for me. It was a mix of feeling great to be there and also asking why I felt like I was being crushed by this weight (which relatively isn’t that heavy). You’re going to be as strong as the tension you’ve been able to resist and overcome. This going for training. This goes for life. I’d say my life has seen more tension or resistance as of late. I have given a 15 minute speech over how squatting applies to life. My professor at the time was very confused, but I think understood when I was finished explaining why! ?? . Wedges to help me overcome my questionable ankle mobility are from @primefitnessusa. . #barbellworkout #squats #squatworkout #squat #legworkout #legworkouts #lowerbodyworkout #glutesworkout #gluteworkout #workoutoftheday #workoutoftheweek

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First time under the bar in quite some time for me. It was a mix of feeling great to be there and also asking why I felt like I was being crushed by this weight (which relatively isn’t that heavy). You’re going to be as strong as the tension you’ve been able to resist and overcome. This going for training. This goes for life. I’d say my life has seen more tension or resistance as of late. I have given a 15 minute speech over how squatting applies to life. My professor at the time was very confused, but I think understood when I was finished explaining why! ?? . Wedges to help me overcome my questionable ankle mobility are from @primefitnessusa. . #barbellworkout #squats #squatworkout #squat #legworkout #legworkouts #lowerbodyworkout #glutesworkout #gluteworkout #workoutoftheday #workoutoftheweek

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First time under the bar in quite some time for me. It was a mix of feeling great to be there and also asking why I felt like I was being crushed by this weight (which relatively isn’t that heavy). You’re going to be as strong as the tension you’ve been able to resist and overcome. This going for training. This goes for life. I’d say my life has seen more tension or resistance as of late. I have given a 15 minute speech over how squatting applies to life. My professor at the time was very confused, but I think understood when I was finished explaining why! ?? . Wedges to help me overcome my questionable ankle mobility are from @primefitnessusa. . #barbellworkout #squats #squatworkout #squat #legworkout #legworkouts #lowerbodyworkout #glutesworkout #gluteworkout #workoutoftheday #workoutoftheweek

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DAVE DURANTE

The former U.S. Olympic gymnast is now the co-owner of Power Monkey Fitness and a gymnastics coach, and he regularly showcases electric exercises on his Instagram.

Try It: Grab a Swiss ball and hold it in your hands while lying on your back. Do a V-up, and pass the Swiss ball to your feet. Do another V-up and pass the Swiss ball back to your hands. Do 50 reps.

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JEN WIDERSTROM

Widerstrom once replaced Jillian Michaels as a lead trainer on The Biggest Loser, and she’s since rocketed to stardom. She’s a versatile fitness presence, embracing everything from bodybuilding to cardio to CrossFit to powerlifting.

Try It: Widerstrom’s 3-round shoulder burner goes like this: 12 to 15 Arnold presses, followed by 12 lateral raises, followed by 15 dumbbell curls. Rest a minute, then repeat.

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The ultimate #TBT! This week was a big anniversary for my #BL17 team. The memories and moments behind each photo are forever golden for us and I know I speak for the team when I say how happy it made us to have you all along with us on the journey. To my team, you brought out my best and loved me like only you could. I love you all and will always be on your team. ?⚡️ . In the words of @colbywrightbl17: ❝ 3 years ago today I was at standing on #biggestlosernbc stage. It’s been a world wind ride that’ll probably never be duplicated. I thank God for opportunities BL has given me & all the great memories. People ask me all the time how it all went. All I could ever say was “It’s just another day in paradise “. Make everyday a little better than the last & you’ll be surprised just how bright your light will shine. ❞ CHECK OUT MY STORIES FOR MORE PICS!! #teamjen #widerstrong #biggestloser #family

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The ultimate #TBT! This week was a big anniversary for my #BL17 team. The memories and moments behind each photo are forever golden for us and I know I speak for the team when I say how happy it made us to have you all along with us on the journey. To my team, you brought out my best and loved me like only you could. I love you all and will always be on your team. ?⚡️ . In the words of @colbywrightbl17: ❝ 3 years ago today I was at standing on #biggestlosernbc stage. It’s been a world wind ride that’ll probably never be duplicated. I thank God for opportunities BL has given me & all the great memories. People ask me all the time how it all went. All I could ever say was “It’s just another day in paradise “. Make everyday a little better than the last & you’ll be surprised just how bright your light will shine. ❞ CHECK OUT MY STORIES FOR MORE PICS!! #teamjen #widerstrong #biggestloser #family

A post shared by Jen Widerstrom (@jenwiderstrom) on

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The ultimate #TBT! This week was a big anniversary for my #BL17 team. The memories and moments behind each photo are forever golden for us and I know I speak for the team when I say how happy it made us to have you all along with us on the journey. To my team, you brought out my best and loved me like only you could. I love you all and will always be on your team. ?⚡️ . In the words of @colbywrightbl17: ❝ 3 years ago today I was at standing on #biggestlosernbc stage. It’s been a world wind ride that’ll probably never be duplicated. I thank God for opportunities BL has given me & all the great memories. People ask me all the time how it all went. All I could ever say was “It’s just another day in paradise “. Make everyday a little better than the last & you’ll be surprised just how bright your light will shine. ❞ CHECK OUT MY STORIES FOR MORE PICS!! #teamjen #widerstrong #biggestloser #family

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LUKE ZOCCHI

Chris Hemsworth’s personal trainer doesn’t just post workouts. He’ll give you food tips, workout challenges, jokes and humor, and much more. Oh, and every so often, he’ll post a pic of himself with Hemsworth.

Try It: Place a dumbbell on the ground. Get in bear crawl position and push it 10 steps. Pick it up and do rows from the bear crawl position, 10 with each arm. That’s 1 set; do 3.