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The document compiles Lindsey Bomgren’s expert answers to a series of journalist prompts for various fitness publications in 2025. Across seven distinct sections, she evaluates popular workout trends and provides programming guidance. She discusses the 10‑8‑4 Stairmaster routine, highlighting its cardio and lower‑body benefits while noting its limited efficiency compared to strength or HIIT work and suggesting modifications. She critiques several low‑value exercises and equipment (no‑repeat workouts, Smith‑machine back squats, hip‑abduction machines, inner‑thigh leg lifts, and shoulder shrugs), recommending more functional free‑weight alternatives. She analyzes the viral 100 kettlebell‑swing‑a‑day challenge, warning about injury risk, overuse, and the need for proper form, and proposes safer set/rep schemes. She reviews the 6‑6‑6 walking challenge, explaining its modest weight‑loss impact, the psychological appeal of numeric formats, and the importance of progressive overload. She examines the “Great Lock‑In” trend, emphasizing habit‑forming benefits of a 60‑plus‑day commitment while cautioning beginners to set realistic goals. She lists indoor winter activities (treadmill walking, push‑ups, mobility work) as practical options when outdoor exercise is limited. Finally, she provides an in‑depth primer on the Reps‑in‑Reserve (RIR) method, detailing its definition, suitability for different training levels, recommended RIR ranges, calculation examples, and practical tips. Throughout, she balances enthusiasm for movement with a measured, safety‑first perspective, offering concrete programming details, target audiences, and actionable recommendations.
Topics
10-8-4 Stairmaster Workout: Benefits, Drawbacks, and Practical Recommendations
Explains cardiovascular and lower‑body benefits, core activation, and step‑count efficiency; notes the trainer’s preference for higher‑intensity interval training; offers modifications (outdoor stairs) and guidance on pairing with strength work.
Critique of ‘No‑Repeat’ Workouts and Emphasis on Volume for Muscle Growth
Argues that single‑set, non‑repeating routines lack sufficient volume for hypertrophy; recommends 3‑4 sets per exercise and adequate load; acknowledges occasional novelty value.
Why Free‑Weight Squats Outperform Smith‑Machine Back Squats
Describes the Smith machine’s constrained bar path, reduced core and stabilizer engagement, and recommends barbell, dumbbell, or goblet squats for functional strength.
Effective Alternatives to Hip‑Abduction Machines for Glute Development
Points out the unnatural movement pattern of the hip‑abduction machine; suggests Bulgarian split squats, lateral lunges, hip thrusts, and banded squat walks as superior glute‑targeting exercises.
Replacing Bodyweight Inner‑Thigh Leg Lifts with Loaded Copenhagen Planks
Highlights that bodyweight adductor work lacks sufficient load; recommends Copenhagen planks or weighted adductor exercises for strength and injury prevention.
10‑8‑4 Stairmaster Workout Assessment
Evaluation of the viral 10‑8‑4 Stairmaster routine, covering cardiovascular, lower‑body, and core benefits, drawbacks, modifications, and how to integrate it with strength training.
Critique of Low‑Value Exercises and Equipment
Lindsey explains why certain popular exercises (no‑repeat workouts, Smith‑machine back squats, hip‑abduction machine, inner‑thigh leg lifts, shoulder shrugs) are inefficient or unsafe, and recommends functional free‑weight alternatives.
100 Kettlebell Swings‑a‑Day Trend Evaluation
Analysis of the 30‑day 100‑swing challenge, discussing effectiveness, injury risk, appropriate load, frequency, and safer programming alternatives (e.g., 10‑15 reps × 3 sets, 2‑3 times per week).