Fitness

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

Published

12 months ago

November 19, 2024

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.

That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.

Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.

Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.

Jonathan Daviss’s Outer Banks-Ready Workout

Warmup

Resistance Band Stretch and Floor Work

The Workout

Barbell Bench Press

3 sets of 10 to 12 reps

Single, Double Leg Box Jump

3 sets of 10 to 12 reps each

Barbell Back Squat

3 sets of 10 to 12 reps

Cable Kickbacks

3 sets of 10 to 12 reps per arm

Core Superset

Farmers Carry

5 sets of 20 yards

Hanging Knee Raise

30 second hold, then reps to failure

Want more celebrity workout routines? Check out all of our Train Like videos.

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Fitness

How much exercise should you do to protect your heart | The Jerusalem Post

Published

17 hours ago

November 9, 2025

Press Room

How much exercise should you do to protect your heart | The Jerusalem Post

Physical activity saves lives, but now it turns out there’s a “precise dosage” at which it becomes especially effective in preventing heart disease.

A man doing push-ups

(photo credit: SHUTTERSTOCK)

ByWALLA! HEALTH

NOVEMBER 9, 2025 14:00

Fitness

A Doctor Says This Is the Number-1 Exercise Women Over 50 Should Add to Their Routine

Published

1 day ago

November 8, 2025

Press Room

A Doctor Says This Is the Number-1 Exercise Women Over 50 Should Add to Their Routine

Exercising is key to longevity; it’s been associated with everything from improved cardiovascular health to increased strength to a longer life. But there’s one exercise, in particular, that a doctor says women over 50 should add to their routine.

Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People

Daily strength workouts may help boost all aspects of life, Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People, previously told Prevention. Physical fitness makes functional tasks like carrying grocery bags from the car, opening jars, and lifting heavy items easier.

There are plenty of moves to try, but Dr. Bowers says the one that should get top billing in your routine is the plank.

While planks challenge your whole body, they’re particularly great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” he previously said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.

Wondering how long to hold a plank, and the proper form? First, place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press your hands and toes into a mat on the ground, lifting your body, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.

Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Dr. Bowers noted. It’s that simple! Whether you’re a pro or want to test your plank skills, adding the simple move to your routine may be what your core has been waiting for.

Fitness

Dull ache in your shin when running? Try these five osteopath-approved exercises

Published

2 days ago

November 8, 2025

Press Room

Dull ache in your shin when running? Try these five osteopath-approved exercises

Shin splints are one of those nagging aches and pains most runners encounter at some point in their training—but that doesn’t mean you should just grin and bear it.

“We see it all the time in the clinic,” osteopath and clinical lead at The Livewell Clinic, Danny Sayandan tells Fit&Well.

Common themes, he says, are runners in worn-out shoes, heel striking instead of landing midfoot, or overstriding.

“It’s often linked to the least stretched muscle in the body—your calves—and most neglected muscle—the tibialis anterior—found on the front of the shin,” says Sayandan.

When they’re tight or undertrained, the impact of every footstrike gets pushed straight into the shins, triggering a dull ache down the front or inside of your shins.

The solution? Add these five exercises from Sayandan to your weekly workouts to stretch and strengthen these often overlooked muscles.

5 exercises to try if you get shin pain when running

1. Toe raise

Toe Raises – Ask Doctor Jo – YouTube

Watch On

Sets: 2 Reps: 12-15 each side

Why: Lifting your toes strengthens the front of your shin.

How:

Stand with your feet hip-width apart.
Lift your toes.
Hold for two seconds.
Lower your toes to the start.

2. Calf raise

Sets: 2 Reps: 12-15

Why: Build strength and endurance in the lower legs.

How:

Stand with your feet together.
Lift your heels to rise onto your toes and the balls of your feet.
Pause, then lower slowly.

You can also perform these with your heels off a step (as in the video above), lowering your heels below the step to add a stretch to your calves.

As you get stronger, progress to single-leg calf raises, then begin to add weight with a dumbbell or kettlebell held in one hand.

3. Soleus wall hold

Sets: 2 Reps: 12-15 / Time: 30sec

Why: This bent-knee heel raise targets the deep-lying soleus muscle in your calves.

How:

Stand with your feet hip-width apart, holding a bannister or other sturdy anchor point for support (an alternative is to rest your back on a wall, as in the video above).
Bend your knees and push your hips back to lower into a squat, with your knees bent at 90˚.
Hold this position and either perform 12-15 calf raises (see above), or rise up onto the balls of your feet and hold for 30 seconds.

4. Tibialis stretch

Anterior Tibialis Stretch Kneeling – Ask Doctor Jo – YouTube

Watch On

Sets: 2 Reps: 8-10

Why: This is a gentle stretch for the muscles in the front of the shin.

How:

Kneel with your feet together, sitting on your heels with your hands or forearms on the floor to help control the load through your ankles.
Push through your hands or forearms and carefully lift your knees to increase the stretch in the front of your shins.
Hold for a few seconds, then lower.

Rather than an exercise, try to practice this continuously—and certainly as you move from exercise to exercise in this workout. Concentrate on landing softly through your midfoot to retrain your gait and reduce impact through your heel, ankle, calves and shins.