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Dumbbells are a great, simple way to work out your upper body. Not only are free weights an extremely efficient way to build muscle, but they also don’t require a gym membership. Here are seven easy dumbbell workouts for chiseled arms:

1. Rockstar Arms Workout 

This dumbbell workout by Shape Magazine can be completed in all of five minutes, but the circuit can be repeated two or three more times, depending on what your schedule looks like. The workout involves 5 moves with 20 reps each, back to back, with little to no rest in between.

2. 5-Move Dumbbell Arms Workout 

In case the name didn’t give it away, this Buzzfeed workout has five moves. Each move has 10-12 reps, and the circuit is repeated four times total. You’re encouraged to use a challenging weight size, but one you feel comfortable with in order to achieve perfect form without injuring yourself. After completing 10-12 reps of each move, take a 30 second breather, and complete the circuit three more times.

3. 5 Easy and Effective Dumbbell Exercises For Your Arms 

Five seems to be the magic number in the beginner dumbbell workout world. This workout posted by Self has five easy-to-follow moves, and is to be completed with medium-weight dumbbells. They suggest starting with eight pounds. 

4. Beginner Arm Workout 

POPSUGAR calls this workout “The Very Best Arm Workout for Beginners.” The trick to this workout is to do two moves back to back to really “feel the burn.” So, you complete the first move 10 times to complete a set, and then the second move 10 times to complete a set, and then switch back and forth until you’ve completed 10 sets of each. Then, you do the same for the second and third circuit. 

5. 15-Minute Arm-Strengthening Dumbbell Workout 

This strengthening dumbbell workout by Men’s Fitness has six moves, and takes fifteen minutes to complete. You will need a flat bench for this one, as most of the moves are completed sitting or lying down, so you might want to head over to the gym if you don’t have one handy. The number reps for each move vary, and there is no specific set count—just work at it until you’ve completed a full fifteen minutes.

6. 4 Easy Arm Exercises 

Family Circle’s 4 Easy Arm Exercises, like many other arm routines, have the added benefit of also working out your shoulders, back, and chest, building muscle there as well as in your arms. Each move has 3 sets of 15 reps, and they encourage you to complete the workout two times a week.

7. Arm Dumbbell Workout Routine 

Building Muscle 101 explains the benefits of working out with dumbbells as opposed to using weight machines. It turns out dumbbells offer better weight balance, where machines distribute weight unevenly to your stronger muscles. They offer five simple moves to get you started, with between 2 and 3 sets of 12 each.

Now that you have the workout, get the gear! Check out Athlete Beyond’s collection of athletic apparel and get lifting.

You know what they say: breakfast is the most important meal of the day. A hearty breakfast will get your metabolism going, give you energy, and keep you feeling full, and therefore motivated, all day long. But mornings can be chaotic. Sometimes we can’t help but hit snooze a couple times. It’s tempting on those mornings to reach for a muffin or a sugary donut, but you don’t have to sacrifice a healthy diet for the sake of time.

Here are 5 easy & healthy breakfasts you can whip up in a jiffy:

1. Greek Yogurt Parfait with Banana, Granola and Chocolate Chips 

This recipe requires only four ingredients—Greek yogurt, granola, dark chocolate chips, and one banana—all things you probably already have on hand! Greek yogurt is packed with protein, calcium, potassium, vitamin D, vitamin A, vitamin B12, riboflavin, phosphorus and niacin. All of that protein and all of those vitamins keep you feeling fuller longer, which is part of the reason this breakfast recipe is so great. On top of that, the nuts and seeds in granola will provide you with plenty of healthy fats and fiber, giving you energy that will last all day.

2. Fried Egg and Avocado Toast 

Avocado toast has become pretty popular recently, and that’s because avocado is super good for you. Avocados are one of the few foods that contain monounsaturated fat (that’s the good kind.) These good fats can help lower cholesterol and make you feel energized. Add a fried egg for protein on top and presto. You’ll have a super easy, delicious, and healthy breakfast in all of five minutes.

3. Cake Batter Overnight Oats 

Don’t let the “cake batter” part scare you. These little overnight oats contain chia seeds, coconut milk, and fruit of your choice (no cake batter involved.) Oh yeah, that’s right. This is a five-for-one deal! The basic recipe can make five different flavors: Strawberry Shortcake, Orange Roll, Pineapple Upside Down Cake, Kiwi Colada, and Blueberry Muffin. Since these are “overnight” oats, they’ll be ready for you to chow down on in the morning with no extra prep. They’re perfect for those hectic Mondays.

4. Blueberry Banana Smoothie 

Smoothies are a great go-to for an easy, healthy breakfast. They’re so versatile—you can experiment with different flavor combinations and protein sources until you find your favorite. They’re pretty easy to throw together, and even easier if you prep them and stash the ingredients in your freezer so they’re ready to toss in the blender come breakfast time. This blueberry banana smoothie is relatively simple. It calls for seven ingredients, some of which you probably already have in your kitchen.

5. 2 Minute Omelet in a Mug 

It doesn’t get much easier than this, folks. This 2 Minute Mug Omelet only takes about 2-3 minutes to throw together, and you can customize what goes in it. You just mix together the ingredients in a mug and pop it in the microwave for about one minute. Spinach and chicken sausage? Sure! Salsa and shredded cheese? Absolutely. Mushrooms and feta? Toss ‘em in.

Don’t forget: the best companion to a healthy diet is regular exercise. Check out Athlete Beyond for athletic apparel and get your workout on!

Why should Athlete Beyond’s Women’s Hooded Shrug Top be the latest and greatest addition to your athletic wardrobe? Could it be its oversized hood? Its cropped top? Its stretchy material? Or simply its sleek, edgy style? This charcoal-colored wonder is calling your name and shouting words of encouragement. It’s the pep-talk you’ve been waiting for, the push for that final mile or rep or pose. Why? We have some theories:

Get your Best Workout

There’s a saying out there about “dressing for the job you want.” Well, what about the workout you want? A t-shirt and sweatpants might get the job done, but will it get the job done well? Can you truly put your best foot forward in the wrong attire? We don’t think so. We think it takes a perfect mixture of style, comfort, and fabric flexibility to achieve the ultimate workout. When you’re feeling like your best self, you’re going to push yourself further and work harder. You’re going to achieve those goals you set for yourself because they’ll feel within reach.

Look Good Doing It

When you dress like a couch potato, you’re going to work like a couch potato—but when you dress like athlete you’re going to work hard like an athlete. You’re going to feel motivated, stronger, and more capable. That strength has been there all along, and the right apparel will bring it forward. This hooded shrug top screams confidence, and the stretchy material and thumb holes work together to create comfort and flexible mobility. The charcoal color is sleek and stylish. You won’t want to take it off.

Be Unstoppable

This top’s greatest feature is its versatility. It can be worn to the gym, outside, or in your living room for an at-home work out. And it works for any type of activity, at any level: running, yoga, lifting. The cropped top sits above the breast making it a great companion to any sports bra, or wear it underneath your favorite workout shirt while the oversized hood offers protection from the elements and keeps you focused and motivated. You’ll find yourself pumped and ready to go no matter what kind of day you’re having, no matter where you are.

Make no excuses

Were you planning a run and the weather took a turn? Don’t just stay inside until the sun comes out. Get out there, flip your hood up, and do what you set out to. A little water never hurt anyone, and when you can push yourself through the worst, the rest only gets better. Neither rain nor cold nor abundant sun can stop you in this shrug.

What have you got to lose? Adding this hooded shrug to your closet is just the thing to take your workout to the next level. Have we gotten your attention? Buy it here for $45.00. This top’s neutral color makes it a perfect match for a number of items, so don’t forget to shop around at Athlete Beyond for matching compression tights, sports bras, and tops.

There’s an app for everything, and that includes getting in shape. Here are 5 fitness apps you should download now:

1. Nike Training Club

This super structured app is a personal trainer in your pocket, offering guidance for any and all experience levels. The app creates personalized 4-week training programs based on your needs. You’ll be asked to select an experience level (beginner, intermediate, advanced,) and then choose from three basic goals: get leaned, toned, or strong. The app will guide you through your workouts via audio, and you’ll also have the option to view videos for each exercise to double check you’re doing them correctly. And it’s free!

2. FitStar Yoga

FitStar Yoga is an app that provides you with personalized yoga sessions. The free version of the app offers one yoga session per week based on your goals, while the Premium version ($7.99/month) offers unlimited as well as exclusive sessions. The sessions come in the form of detailed HD videos. You can determine the intensity and the duration of each workout, choose your own music, track your progress and unlock new features as you improve, and connect with your Health app to track burned calories.

3. MyFitnessPal

MyFitnessPal is a free all-in-one fitness tool that counts your calories and helps you lose or maintain weight. Based on the idea that keeping a food log encourages weight loss, the app asks you to log in the foods you eat throughout the day, as well as your exercise. From there, it will calculate the calories burned and/or consumed based on a database of over 5 million foods. The app allows you to create personalized daily calorie goals, so you can set up a healthy plan to lose weight. This app would pair great with a workout app like Nike Training Club.

4. Sworkit

Sworkit is a fitness app built around your schedule, encouraging and allowing you to squeeze in workouts whenever you have even just a handful of minutes. This app is by far the most customizable of fitness apps. It allows you to choose what part of your body you would like to work on, what type of workout you’d like to do (cardio, stretching, strength,) and the duration of each work out. You can even create your own. The app takes you through each exercise using both audio and video, so you know you’re doing each exercise correctly. The app offers both free and premium features.

5. Zombies, Run!

One of the most important things to remember when you’re working out is to have fun, and if running from flesh-eating zombies (virtually!) sounds like fun to you, this is definitely your fitness app. This creative, incredibly unique fitness app uses audio to create a story where you’re the hero in a zombie apocalypse running adventure. Evade incoming mobs of the undead by speeding up, and gather virtual supplies to keep humanity alive along the way. The app is free for the first few sessions, but then charges $20/year for a membership. 

Now that your phone is full of useful fitness apps, fill up your closet with some quality fitness apparel from Athlete Beyond, and get your workout started!

Are you looking to start getting in shape, or in the process and stuck in a bit of a rut? If you need some inspiration, why not turn to the professionals? Whether you’re facing a mental block or a physical block, we have some tips to help you get through your next workout. Here are seven fitness tips from the pros:

1. Plan

Having a plan will get you motivated, and developing a routine is essential if you want to keep up the good work. Start by making a to-do list and setting up a calendar. Create a schedule that you know you can maintain. If you know you struggle with early mornings, don’t fool yourself into trying to commit to AM workouts that will make you hate working out. That’s not a good plan. Try to mix things up and keep your routine as fresh as possible—this will help keep you motivated and on schedule.

2. Set goals

This tip goes hand in hand with planning. Setting goals is another way to stay on track and motivated. Make your goals specific and realistic. If you’re trying to lose weight, set a number. If you’re trying to up your reps, set a number. Being vague isn’t going to get you anywhere. Just make sure your goals are attainable. If you set your goals too high, and push yourself too hard, you run the risk of injury.

3. Understand why you’re doing it

Trainer Jonathan Angelilli stresses the importance of asking yourself, “why?”. If you’re a beginner to fitness, or even just starting a new routine, it’s important to know exactly why you’re doing it. Ask yourself, and be specific. Will a healthier lifestyle make you happier? Will you evolve as a person from this experience? These are the important questions.

4. All or nothing is not the answer

An all-or-nothing approach to working out will only lead to injury. Pushing yourself is a good thing, but pushing yourself too hard isn’t going to get you anywhere. It’s tempting to try to rush, but you need to work at a reasonable, steady place in order to reach your goals in a healthy way.

5. Try bribing yourself

Seriously. Research has shown that “bribing” yourself can help you stick to an exercise program. Give yourself some incentive. For each goal that you reach, treat yourself. Pick a reward that works for you, and set up a system. Just make sure it’s a healthy system.

6. Keep a training log

Fitness trainer, Jackie Warner, keeps a fitness log to keep on top of her goals. She marks each completed training session with a smiley face to keep herself motivated. This is an especially useful tip if you struggle maintaining a schedule and reaching your goals.

7. Make it fun

The most unanimous tip among fitness professionals is to enjoy what you’re doing! If you hate your current routine, it’s probably just not working for you. It is possible to enjoy working out, and it’s essential if you want to stick to your plan and reach your goals. Try out different routines until you figure out what works for you. Don’t settle until you find something you love.

Another great way to get motivated? Stocking up on workout gear so you can look great while you’re getting active. Check out our stylish athletic wear and get moving.