Barry’s bootcamp classes have the proverbial secret sauce: an effective 50/50 split of cardio (on the tread) and strength training à la high-intensity interval training. Halle Ahlin-Lyons, a Barry’s San Diego instructor, adapted the OG studio workout into a snack-size session you can do at the beach or anywhere you like. It’s a full-body circuit with AMRAP conditioning at the tail end. “It keeps your heart rate elevated with a focus on muscle burnout while giving active recovery moments,” says Ahlin-Lyons. Since this is a time-based workout, your goal is to maximize the number of reps. At the same time, this allows you to control the intensity based on your fitness level. Ready to do Barry’s at home?
Warmup
1. Broad Jump to Reverse Duck Walk x 1 min.
Stand with feet at hip width. Hinge at hips to lower into a squat, then jump forward 3 to 4 feet. Land softly in a squat position, then walk backwards staying at around 90 degrees, and take 4 steps back.
2. Inchworm to Runner’s Lunge x 1 min.
Stand with feet at hip width. Soften knees and bring hands to floor, then walk them out until you’re in a high plank, shoulders over wrists. Engage core, then step right foot outside right hand. Twist torso to swing right hand toward sky, allowing head and neck to follow. Return to start, then repeat on opposite side.
Directions: After a dynamic warmup, repeat 2 rounds of the main circuit, then an AMRAP finisher (as many rounds as possible), resting only as needed. Tack on 25 to 30 min. of running intervals (bonus points for sand sprints) to truly recreate a Barry’s class.
Chris Wellhausen
1. Pushup to Pike to Mountain Climber x 1 min.
From a high plank position, lower your body one inch off the ground. Push up, then raise hips into the air as high as possible into a pike (shown), pausing briefly before returning to a plank. Immediately do 6 mountain climbers, alternating sides, with left knee meeting left elbow followed by right knee to right elbow.
Chris Wellhausen
2. Squat to Reverse Lunge x 2 min.
Stand with feet at shoulder width. Hinge at hips to lower your body down until thighs are parallel to the ground, keeping your core engaged (shown). Drive through heels to return to start, then step back with right foot into a reverse lunge until knee is one inch off the ground. Switch sides after 1 min.
Chris Wellhausen
3. Dynamic Reverse Lunge Series x 2 min.
Stand with feet at shoulder width. Take a big step back with right foot, lowering until thigh is parallel to floor. Hold bottom position for 20 sec., then pulse (2 to 3 inches up and down) for 10 sec. Next, perform jumping lunges for 30 sec, by pushing off left foot while driving right knee up (shown). Use momentum to jump off the ground with left foot, then land softly, immediately bringing right leg into reverse lunge. Switch sides after 1 min.
Chris Wellhausen
4. Narrow Pushup to Alternating Toe Tap x 1 min.
Assume a high plank position with hands slightly narrower than shoulder width. Lower body down, keeping elbows in line with ribs, until you’re one inch off the floor. Push up, then raise hips high into the air to touch right hand to left foot. Return to plank. Repeat, alternating sides on each rep.
5. Dynamic Pushup Series x 1 min.
Assume the bottom position of a pushup for 20 sec., keeping core engaged and elbows tight to ribcage. Pulse (1 to 2 inches) for 10 sec., then complete triceps pushups for 30 sec.
Chris Wellhausen
6. Toe Touch to Leg Raise x 1 min.
Lie on your back with legs in tabletop position, knees bent at 90 degrees, shins parallel to ground. Engage core to bring shoulders off ground and crunch up to touch toes. Keeping arms and shoulder blades off floor, slowly straighten and lower legs one inch off the ground, then raise. Return to start and repeat.
Lie on the ground with arms and legs extended. Bring both legs and arms together, squeezing abs as you connect hands to feet. Release and extend to start position. Next, engage core to come into a “V” position, leaning back slightly. Keep legs extended, then twist your torso from side to side, performing 6 total Russian twists. Repeat.
Chris Wellhausen
8. Hollow Body Hold to Alternating Toe Tap x 1 min.
Lie on back. With core engaged, extend arms and legs 3 to 4 inches off the ground. Hold for 30 sec. From here, fully extend one arm to touch opposite foot, keeping core engaged. Alternate sides for 30 sec.
FINISHER AMRAP x 4 min.
To cap off this signature Barry’s class at home, empty the tank and do the following three exercises for as many rounds as possible.
Opposite Elbow-to-Knee Situp x 10 reps: Lie on ground with knees bent, feet close to glutes. Engage core to sit up and rotate torso to tap elbow to opposite knee, alternating sides each rep.
Pushup x 5 reps: From high plank position, lower body one inch off floor, then push up.
Burpee x 5 reps: Stand with feet at shoulder width. Squat down and place hands on floor, then jump back into a high plank. Do a pushup, then jump feet to hands and land in a squat position. Explosively jump up with hands overhead and hips extended. Land and repeat.
There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
Courtesy image
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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