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15-Minute Dumbbell EMOM: Full-Body Complex for Strength, Conditioning & Fat Burn

Your daily schedule may look like it’s completely full, but trust us: You still have time to move some weight. All it takes is 15 minutes and a set of dumbbells. Dumbbell complexes can help you toss out the office window any “no time to train” excuses you still may be latching onto. No racks, no machines, no wasted time— one pair of dumbbells, five moves, and a clock to keep you accountable. This 15-minute Every Minute On the Minute (EMOM) workout rotates through five dumbbell exercises, doing six reps of each at the start of every minute. The exercises challenge your balance, coordination, and strength without a single second of downtime. You’ll pack strength, conditioning, and grit into a 15-minute window. Ready to rock and roll? Let’s go. Why Dumbbell Complexes Work You’ll move from one exercise to the next without setting the weights down, stacking tension, fatigue, into a non-stop sweat fest. When time is short and the desire is strong, the intensity of the complex is your f...
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How N.O.R.E. Went From Rapping to Running: His Journey to Wellness & NYC Marathon Ambition

Many athletes can recall the first time they played a sport or did a workout and fell in love with it. That includes runners and the first time they felt that “runner’s high.” Hip-hop star and podcaster N.O.R.E. recalled his first run for two reasons. First, he made the snap decision to start and wasted no time acting on it. “I looked at myself in the mirror and didn’t like what I saw,” he recalled. “Most people see themselves and say that they are going to start on Monday or Tuesday. I told myself to start right now.” The other reason was that he did in Timberland’s. He didn’t even give himself a chance to go find sneakers or running shoes. He was moving from one house to another in the same community, and he ran from one to the other and back. By the time he was finished, he ran five miles total – not bad for a first timer. “I just didn’t care what I had on. I didn’t want no excuses,” he said. That would be the first of many runs for him, but he has since moved on from the boots....
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Tonio Burton’s Heavy Incline ISO Press Routine for Max Chest Gains Before Olympia 2025

Tonio “The Predator” Burton grew up in Nevada and is looking forward to treading the boards in Las Vegas where he’ll go to war with the greatest names on the bodybuilding stage. Just weeks out from the 2025 Oympia final, Burton showed that he’s going all-in with his training, choosing a heavy incline press to pump up his pecs. Here’s how, and why he does it. “5 sets of tried to be 20,” quipped Burton in a recent Instagram post for his 200,000 followers. While he may have been joking, his words reveal a serious mentality of heading towards failure in the gym to find success in competitive bodybuilding. That’s because Burton is a firm believer in taking himself to the limit and wearing down his muscles so that they will build back bigger. Why Workout With the Plate Loaded ISO Press Machine? The incline press machine focuses the load onto the upper pectoral muscles (source: https://ift.tt/d4vUgIl) , providing mass and definition to that “upper shelf” area of the chest. In the video, Bu...
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Stefan Kienzl Shares the Moment He Knew Urs Kalecinski Could Win in Open Bodybuilding

Episode 249 of The Menace Podcast saw host Dennis James joined by Milos Sarcev, Chris Cormier, and special guest Stefan Kienzl, who is coach to the Open division’s newest standout, Urs Kalecinski. And, while the German bodybuilder put it all on the line to transition from the Classic Physique category, there was a moment that Keinzl knew his protégé was in the right place, as he revealed to the panel. Urs Kalecinski surprised the bodybuilding world when he opted out of the Classic Physique division sighting a wish to stop dropping so much weight and focus on his full potential. It was a risk, not least because Chris Bumstead retired ahead of this year’s Olympia, meaning that the odds of “The Miracle Bear” winning in Classic greatly improved. Still, Kalecinski explained that he was struggling to maintain a lighter physique for Classic and hoped that even if the road to an Open category win would take some time, it would help him to “fall in love with the sport again.” The move to b...
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Jay Cutler Shares How Double-Bicep Curl Machine Is Boosting His Arm Pump Post-Retirement

Four-time Mr Olympia Jay Cutler remains in super-shape post-retirement thanks to his ability to adjust and adapt, and in a recent Instagram post explained how embracing the advances in machines has him stretching his shirt sleeves to this day. If you need to take your arm growth to the next level, follow his epic advice. “We’re always focused on those crazy pumps, especially with the arms,” noted Cutler in a video for his 5.8 million IG followers, explaining that he’d observed many advancements in the machine’s you’ll find in the gym nowadays. Of course, when it comes to competing, Cutler has tried it all. Building those 22-inch arms required him to rep it out with a variety of tools. “When I started back in Worcester, Massachusetts, we did a lot of free weight movements,” he recalled. “Fast forward, there’s so many different machines now, that take the place of some of those free weights, which will give you the same feel.” View this post on Instagram ...
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Terence Crawford vs Canelo Álvarez: Super-Middleweight Showdown Preview & Training Secrets

Terence Crawford may have dominated four divisions already, but his next bout will be the biggest test of the balance between his muscularity and conditioning to date. Fortunately, this fighter, who already holds the WBA Super-Welterweight title is feeling more energized than ever ahead of his super-middleweight WBC, WBA, IBF, and WBO championship challenge against Canelo Álvarez. Here’s why. When Muscle & Fitness last talked to Terence Crawford , shortly before his WBA Super-Welterweight championship clash with Israil Madrimov in April 2024, the unbeaten boxer shared that he was having a display cabinet built to house his many belts. Going on to beat Madrimov by unanimous decision, Crawford had defied critics once again, moving up in weight by several divisions since he won the WBO Lightweight title in 2014. So, did he get that cabinet built? “I did, I actually, did,” shares the fighter with a record of 41 fights and 41 wins.. That cabinet is likely packed with the medals picke...
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Dr. Pierre ‘Nelven’ Nel Shares His Iron Therapy Workout—and New Song

Dr Pierre Nel is an oncologist by day, but when it comes to staying in shape, the man that music fans simply call “Nelven” prescribes a large dose of “Iron Therapy.” M&F made an appointment with the singing doctor to learn more about his approach to building body and mind, and we still can’t get his new song; ‘Melody’ out of our heads. Nelven was born in a town in South Africa called Tzaneen before moving to the bright lights of Pretoria. Here, as a doctor, he looks after cancer patients by day. “It requires a lot of heart in order to break bad news in a way that really comes across as caring and not just clinical,” he explains. “But the good news is that it’s also very rewarding. When you do have victories, it’s worth it.” No doubt, his day job requires exactness and logic, but there’s another side to Nelven that helps him let of steam in the P.M. “Music is definitely my creative outlet,” he says. “I think it’s very important to be aware of your own mental health. Performing mus...
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Exercise May Reverse Your Epigenetic Age, Leading to Biological Rejuvenation, According to Study

Many of us hit the gym in the hopes of looking and feeling younger, but new research is shedding new light on the benefits of getting your sweat-on. It appears that getting those reps in with some intense physical activity can do more than improve your reflection in the mirror, it could reverse your age at a molecular level too. The groundbreaking new study, led by Tohoku University in Japan , aimed to show the relationship between exercise and epigenetic aging to find out if physical activity can slowdown, or even reverse ageing, and if so, what type of exercise is best suited for longevity. What is Epigenetic Aging? While chronological age is simply the number of years lived, epigenetic studies are more detailed and provide a clearer story on how an individual’s cells and tissues are performing as they mature. Epigenetic aging is the process by which our DNA changes at a molecular level, and scientists measure this benchmark of aging by referring to ‘epigenetic clocks.’ A research...
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Urs Kalecinski Wins 2025 Promuscle Show to Qualify for 2025 Mr. Olympia Open Division

Urs Kalecinski was full of trepidation before making the move from Classic Physique to the Open division, but victory in Milan has shown that he has enough muscle to compete for bodybuilding’s top prize. Now, icons of the industry are weighing-in with support. The German competitor shocked many with his recent announcement to move from Classic to Open , not least because with Chris Bumstead retired, the field in the Men’s Classic division is more open than ever, but “The Miracle Bear” explained that cutting his weight for Classic had become more and more challenging, so he decided to see how big he could get instead. And, although Kalecinski entered himself into the 2025 Promuscle show in Italy, he had no expectations to win so early into his transition. Instead, the big man hoped that the beginnings of this new chapter would help him to “fall in love with the sport again.” The package that The Miracle Bear brought to the stage over the weekend was simply too great for the judges to i...
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Kane Brown Shares Back and Shoulder Workout Behind His 5-Month Fitness Transformation

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Kane Brown is readying for the European and U.K. legs of his epic “The High Road Tour” with a renewed passion for working out, and as this back and shoulder session illustrates, the ‘Heaven’ hitmaker will be raising the roof for his fans, thanks to strong showings like this plan, shared by the singer himself. The top-selling country music songwriter and vocalist tells M&F that he builds his solid back and shoulders in order to keep strength and stamina levels up for the stage while perfecting his posture for performing. You don’t have to be a country music superstar to try it, just a desire to dig deep and stand tall. Interviews Kane Brown Posts Jaw-Dropping 5-Month Fitness Tran... The country music star is no “Backseat Driver” when it comes to fitness. Read article Kane Brown’s ‘The High Road’ Back and Shoulder Workout Warmup Incline Treadmill — 25 minutes at 12 degrees The Workout (3-4 sets of 12-15 reps for each exercise) Seated Single Arm Cable Rows Lat Pulld...
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