Caro Kyllmann

1 day ago | boxrox.com | Caro Kyllmann

Dumbbell shrugs are an excellent exercise to develop strong shoulders and upper trapezius muscles. There are many ways to target your trap muscles – which are the muscles that protrude up around your shoulders and neck – with back exercises, but the dumbbell shrug is straightforward and effective. Especially for people who spend a lot of time hunched over, strengthening your neck and shoulder muscles with the dumbbell shrug can be incredibly beneficial.

2 days ago | boxrox.com | Caro Kyllmann

How do rep ranges work, which are best for what purpose and what repetition range should you train in to achieve your fitness goals? Whenever you train, you’ll be dealing with rep ranges. These are the number that establishes how many repetitions you should do of a specific exercise. There are a bunch of different rep ranges you could do at the gym to get a wide variety of results.

Jan 22, 2025 | boxrox.com | Caro Kyllmann

Running around in circles, as you do during track workouts, has got a surprising number of benefits if you want to improve your running. Whether your session is designed around time or distance, track workouts offer a safe and structured way to run as fast as you can. They’re especially good because they allow you to measure distance accurately, with a precision no GPS device can yet offer. Each length of the track is 100m, making a lap around the track 400m exactly (if you run on the inside lane).

Jan 19, 2025 | boxrox.com | Caro Kyllmann

The new Upper Lower Split program by Jeff Nippard from the series Science Applied has the most effective workout for leg day. The way the new Upper Lower Split program works is by training 6 days a week, with alternating days between the full upper body and the entire lower body, for a total of 3 sessions per section per week.

Jan 18, 2025 | boxrox.com | Caro Kyllmann

Leg workouts at home with intensity and efficiency can help you get a bulletproof lower body. It is perfectly possible to increase your leg strength without access to external weights. Training your legs is important and comes with many benefits:Strong quads are useful for any pushing movement that requires your legs: think squatting, rowing and lunges. Strong hamstrings (a group of muscles located in the back of the thigh) help coordinate explosive hip and knee extensions.