The 30 Best Shoulder Exercises of All Time
© Peopleimages/E+/Getty ImagesAn extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.Overhead pressing and lateral raises can only do so much to build strong, functional shoulders. Here are 30 shoulder exercises to improve flexibility, add size, get stronger and complete your physique.
Barbell Overhead Press
© AMISet the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
Standing Dumbbell Fly
© AMIHold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.
Face Pull
© AMIAttach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
High Pull
© AMIGrasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
Seated Dumbbell Clean
© AMIHold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.
Trap Raise
© AMISet a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.
Clean and Press
© AMIStand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.
Snatch-Grip High Pull
© AMISet up as you did for the clean and press, but grasp the bar with hands double shoulder width. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor. Try to push your chest out as you lift the bar and contract your upper back completely.
Band Lateral Raise
© AMIStep on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.
Band Front Raise
© AMIStand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.
Band Bent-Over Lateral Raise
© AMIStand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.
Band W Raise
© AMIAttach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.
Suspension Trainer Pike Pushup
© AMIAttach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.
Suspension Trainer Y-Raise
© AMIGrasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
Suspension Trainer Rear-Delt Raise
© AMIShorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
Hindu Pushup
© AMIGet into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
Pike Press
© AMIGet into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
Dip
© AMIRest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
Lateral Plank Walk
© AMIGet into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
Dumbbell Neutral Grip Overhead Press
© AMIHold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.
Dumbbell Raise Complex
© AMIHold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.
Snatch-Grip Low Pull
© AMISet up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.
Snatch-Grip Shrug Pull
© AMIThis is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
Rack Deadlift
© AMISet up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.
Farmer's Walk
© AMIPick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
Dumbbell Deadlift/Shrug Combo
© AMIHold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.
Dumbbell Bent-Over Lateral Raise
© AMIHold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
Incline Bench Press
© AMISet an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.
Machine Shoulder Press
© AMIAdjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
Bent-Over Reverse Fly
© AMISet up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
More Muscle in Less Time
© AMIIn the first month of the New Year, you’ve probably got your hands full realizing lots of resolutions. And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.HOW IT WORKSIf you asked us, “What’s the least amount of work I can do in the gym to see results?” we’d hand you this program. It’s just five exercises but trains the whole body. You have only two set and rep schemes to remember: six sets of four reps and three sets of eight. Both add up to 24 total reps—a good volume goal for muscle and strength gains—but with vastly different effects.The four-rep sets target strength, while the eight-rep sets maximize size gains. Each session, you’ll switch them around so your body never has a chance to adapt. Your workouts may not take more than 45 minutes, but every one of them will count.DIRECTIONSPerform the workout twice a week, changing the sets and reps each session. The first time you do the routine, perform it as written. The next time, switch the sets and reps—that is, exercises you did for six sets of four reps the first time will now be done with three sets of eight, and vice versa. Rest three days between sessions.Perform the exercises as straight sets. On the exercises you do for six sets of four, choose a load that allows you six reps on your first set but perform only four.
GOBLET SQUAT
© JAMES MICHELFELDERSets: 6; Reps: 4Hold a dumbbell (or kettlebell) by one end under your chin with both hands. Stand with feet shoulder-width apart and toes turned out slightly. Take a deep breath and bend your hips back. Lower your body as far as you can without losing the arch in your lower back.PAIN FREE SQUATTINGThe goblet squat is the safest squat variant you can do, making it perfect for beginners. Because the weight is held in front of you, as opposed to behind your neck, it acts as a counterbalance, allowing you to sit back farther with your hips and lower into a deeper squat. This also activates your glutes and hamstrings better, and you can’t lose your balance.
DUMBBELL ROW
© JAMES MICHELFELDERSets: 3; Reps: 8 (each side)Kneel on a bench with one knee and rest the hand on that side on the bench for support. Grasp a dumbbell with your free hand and pull it up and back to your pants pocket. Keep your shoulders level.
DUMBBELL ROMANIAN DEADLIFT
© JAMES MICHELFELDERSets: 6; Reps: 4Hold weights in front of your legs and stand with your feet shoulder-width apart. Take a deep breath and bend your hips back. Bend your knees as needed and continue lowering your torso until you feel you’re about to lose the arch in your lower back. Squeeze your glutes to extend your hips and return to the starting position.
DUMBBELL BENCH PRESS
© JAMES MICHELFELDERSets: 3; Reps: 8Lie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.
PLANK
© Courtesy of Men's FitnessSets: 3; Reps: Hold as long as possibleGet into pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© JAMES MICHELFELDERIf you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© gradyreese/E+/Getty ImagesDIRECTIONS:For each exercise, choose a load that allows you 10–15 reps. Set a timer for eight minutes. Alternate sets of “a” and “b” exercises, resting minimally between sets until time is up. On each set, perform two fewer reps than you’re capable of (leave a couple in the tank).21-Minute Lunchtime Workout >>>
WARMUP
© AMIJUMPING JACKS30 secondsPUSHUP10 repsHIP BRIDGE(Lie on your back on the floor, bend your knees, and drive through your heels to bridge up with your hips.) 10 reps. Repeat the series for five minutes.The Best Dynamic Warmup for Any Workout >>>
LEG PRESS/DUMBBELL ROW
© AMI1A LEG PRESSGet into a leg press machine and place your feet on the footplate shoulder-width apart with toes turned out 30 degrees. Lower your legs until your kneesare bent 90 degrees and then press back up.1B DUMBBELL ROWHold a dumbbell in your right hand and rest your left knee and hand on a bench. Retract your right shoulder blade and row the weight to your right hip pocket.Five Lunch Break Workouts for Fat Loss >>>
DUMBBELL BENCH PRESS/STEPUP
© AMI2A DUMBBELL BENCH PRESSLie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.2B STEPUPHold dumbbells and place one foot on a bench or box so your thigh is parallel with the floor. Step up onto the box, pushing through your heel, but let the trailing leg hang off the box.The Complete Guide to Quick Workouts >>>
SEATED OVERHEAD PRESS/BODYSAW
© AMI3A SEATED OVERHEAD PRESSHold dumbbells at shoulder level and brace your core. Press the weights overhead.3B BODYSAWPlace your feet on sliders (or a towel if on a waxed wooden floor). Get into a plank position with your body in a straight line and abs braced. Push your forearms into the floor to slide backward, then draw yourself forward again.The 30-Minute Abs Workout >>>
The 5-Minute Full-Body Blast
© AMIAn effective, full-body workout session crammed into the shortest conceivable amount of time.
The 5-Minute Full-Body Blast
© CorbisDIRECTIONS:Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown.Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress.WARMUP:High KneesSets: 3Reps: Work for 20 sec.Run in place, driving with your legs and pumping your arms. Each knee should rise above hip level. Rest 20 seconds after the first set, then 15, then 10.
Circuit 1A: Hindu Squat
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder width and get up on the balls of your feet. Exhale as you squat down, keeping your heels in the air. Extend arms forward for balance. Inhale as you stand up and rest your heels on the floor.
Circuit 1B: Pushup
© AMISets: 1Reps: Work for 20 secondsPlant your hands on the floor just outside shoulder width and extend your legs behind you. Brace your core so your body remains in a straight line. Lower until your chest is about an inch above the floor and then push back up.
Circuit 1C: Single-leg Glute Bridge Iso Hold
© AMISets: 1Reps: Work for 20 secondsLie on your back on the floor and bend both legs so your heels are close to your butt. Brace your abs and push through your heels to raise your butt into the air. From there, extend one leg so it’s in line with the other and keep your hips raised using only the one foot to support them. Hold 10 seconds and then switch legs and hold another 10.
Circuit 2A: Lateral Bound
© AMISets: 1Reps: Work for 20 secondsStand on one leg and jump to the opposite side, landing on the opposite foot. Allow your hips and knee to bend to absorb the impact, and quickly bounce back.
Circuit 2B: Chair Dip
© AMISets: 1Reps: Work for 20 secondsPlace your hands on the base of a chair and walk your legs forward so your body is suspended by the chair. Lower your body toward the floor until your upper arms are parallel to the floor and then push yourself back up.
Circuit 2C: Plank
© AMISets: 1Reps: Work for 20 secondsGet into a pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Circuit 2D: Burpee
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder-width apart and bend your hips back to squat to the floor. Touch your hands down and then jump your feet back so you end up in the top of a pushup position. Reverse the motion to come back up to standing.
Circuit 2E: Jumping Jack
© AMISets: 1Reps: Work for 30 secondsJump and spread your legs and clap your hands together overhead. Jump again and slap your hands against your sides as you bring your feet together.
8 Cardio Workouts for the Guy Who Hates Cardio Workouts
© AMIYou work hard to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we're here to change that mindset. Sure, if you run 80 miles a week and never touch a weight, you'll certainly drop muscle—and fast. But, a certain amount of strategic cardio is not only safe, it's smart. In fact, cardio can boost cognition and add three years to your life.We found eight ways to make cardio more "fun" (or at least not quite as mentally painful)—each with a fat-burning (and muscle building) workout routine, all designed by certified personal trainer Kenneth Valentin. "The key to getting lean and sustaining your muscle mass, is by performing exercises that combine strength training and cardio," says Valentin.From flipping tires to pushing sleds, these killer cardio workouts will build muscle, boost endurance, and shred that layer of excess fat—for good.
1. Sled Push and Pull (with Rope)
© AMIDirections: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.Reps: 10 lapsWeight:Lap 1: Weight of just sledLap 2-5: Increase weight each lap by 15-45 poundsLap 6-9: Decrease weight each lap by 15-45 poundsLap 10: Weight of just sledRest:Lap 1: 15 secondsLap 2-5: Increase by 5 seconds each lapLap 6-10: Decrease by 5 seconds each lapSets: 2-3
2. Weighted Box Jumps
© AMIDirections: Stand in place with feet shoulder-width apart, and jump onto a box with either a weighted vest or holding a dumbbell. Step back down to land softly and safely, but remember to focus on going as fast as you can while maintaining proper form.Reps: 15 jumps as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 jumps in the one minuteSets: 2
3. Sledge Hammer to Tire
© AMIDirections: With a sledge hammer, place one hand on the top of the handle and one on the bottom, then hit the tire (or rubber plate if no tire available). “Slide your hands together to the bottom of the hammer in mid-swing—this will generate the most power,” says Valentin. Reset your hands for each swing.Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes of sledge hammer tabata. Use a timer and switch sides half way through at 5 minutes.
4. Agility Ladder & Suicides Sprints
© AMIDirections: Step fast through an agility ladder, and then go straight into suicide sprints. Sprint out 15 feet, then sprint back to the starting point. Then sprint out 30 feet, back to the start, then out 45 feet, and back to the starting line.Reps: 4Rest: 1 minuteSets: 5
5. Battle Ropes
© AMIDirections: Hold onto the ropes and move your arms as fast as you can while switching up your swing variations: rope slams, rope circles, and over-unders (one hand over, one hand under alternated).Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes
6. Farmer Carry Figure 8's
© James MichelfelderDirections: Set up two cones about 15 feet apart, and carry kettlebells or dumbbells with arms to your side (like carrying a suit case), and posture upright as you walk around each cone in a figure 8 pattern.Reps: 15 laps as fast as possibleRest: 2 minutes after each full set; rest in-between each rep only if necessarySets: 3
7. Resistance Tether work
© James MichelfelderDirections: Attach one end of a tether band to a heavy object (like a tire or sled) and tie the other end around your waist; set up three cones 10 feet away from you, each equally apart from each other. Now, lay down on the floor, and then start: Explode up from the ground and sprint to each cone (but once you touch a cone go back quickly to the starting point).Other variations: Side shuffling, back peddling, and bear crawling.Reps: 5 minutesRest: 1 minuteSets: 3
8. Tire Flips
© AMI“This is a good way to maintain a decent load on the posterior chain so you don't lose those gains from all of the deadlifts you have been doing,” says Valentin.Directions: “Force a thoracic extension (chest up and back arched) to help give you a neutral spine (straight back), and then keeping that neutral spine, pick up the tire and flip to the other side,” says Valentin.Reps: 15 flips as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 flips in the one minuteSets: 2
8 Ways to Stay Motivated During the Holidays
© AMIIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
More Muscle in Less Time
© Peopleimages/E+/Getty ImagesIn the first month of the New Year, you’ve probably got your hands full realizing lots of resolutions. And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.HOW IT WORKSIf you asked us, “What’s the least amount of work I can do in the gym to see results?” we’d hand you this program. It’s just five exercises but trains the whole body. You have only two set and rep schemes to remember: six sets of four reps and three sets of eight. Both add up to 24 total reps—a good volume goal for muscle and strength gains—but with vastly different effects.The four-rep sets target strength, while the eight-rep sets maximize size gains. Each session, you’ll switch them around so your body never has a chance to adapt. Your workouts may not take more than 45 minutes, but every one of them will count.DIRECTIONSPerform the workout twice a week, changing the sets and reps each session. The first time you do the routine, perform it as written. The next time, switch the sets and reps—that is, exercises you did for six sets of four reps the first time will now be done with three sets of eight, and vice versa. Rest three days between sessions.Perform the exercises as straight sets. On the exercises you do for six sets of four, choose a load that allows you six reps on your first set but perform only four.
GOBLET SQUAT
© JAMES MICHELFELDERSets: 6; Reps: 4Hold a dumbbell (or kettlebell) by one end under your chin with both hands. Stand with feet shoulder-width apart and toes turned out slightly. Take a deep breath and bend your hips back. Lower your body as far as you can without losing the arch in your lower back.PAIN FREE SQUATTINGThe goblet squat is the safest squat variant you can do, making it perfect for beginners. Because the weight is held in front of you, as opposed to behind your neck, it acts as a counterbalance, allowing you to sit back farther with your hips and lower into a deeper squat. This also activates your glutes and hamstrings better, and you can’t lose your balance.
DUMBBELL ROW
© JAMES MICHELFELDERSets: 3; Reps: 8 (each side)Kneel on a bench with one knee and rest the hand on that side on the bench for support. Grasp a dumbbell with your free hand and pull it up and back to your pants pocket. Keep your shoulders level.
DUMBBELL ROMANIAN DEADLIFT
© JAMES MICHELFELDERSets: 6; Reps: 4Hold weights in front of your legs and stand with your feet shoulder-width apart. Take a deep breath and bend your hips back. Bend your knees as needed and continue lowering your torso until you feel you’re about to lose the arch in your lower back. Squeeze your glutes to extend your hips and return to the starting position.
DUMBBELL BENCH PRESS
© JAMES MICHELFELDERSets: 3; Reps: 8Lie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.
PLANK
© Courtesy of Men's FitnessSets: 3; Reps: Hold as long as possibleGet into pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© JAMES MICHELFELDERIf you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© gradyreese/E+/Getty ImagesDIRECTIONS:For each exercise, choose a load that allows you 10–15 reps. Set a timer for eight minutes. Alternate sets of “a” and “b” exercises, resting minimally between sets until time is up. On each set, perform two fewer reps than you’re capable of (leave a couple in the tank).21-Minute Lunchtime Workout >>>
WARMUP
© AMIJUMPING JACKS30 secondsPUSHUP10 repsHIP BRIDGE(Lie on your back on the floor, bend your knees, and drive through your heels to bridge up with your hips.) 10 reps. Repeat the series for five minutes.The Best Dynamic Warmup for Any Workout >>>
LEG PRESS/DUMBBELL ROW
© AMI1A LEG PRESSGet into a leg press machine and place your feet on the footplate shoulder-width apart with toes turned out 30 degrees. Lower your legs until your kneesare bent 90 degrees and then press back up.1B DUMBBELL ROWHold a dumbbell in your right hand and rest your left knee and hand on a bench. Retract your right shoulder blade and row the weight to your right hip pocket.Five Lunch Break Workouts for Fat Loss >>>
DUMBBELL BENCH PRESS/STEPUP
© AMI2A DUMBBELL BENCH PRESSLie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.2B STEPUPHold dumbbells and place one foot on a bench or box so your thigh is parallel with the floor. Step up onto the box, pushing through your heel, but let the trailing leg hang off the box.The Complete Guide to Quick Workouts >>>
SEATED OVERHEAD PRESS/BODYSAW
© AMI3A SEATED OVERHEAD PRESSHold dumbbells at shoulder level and brace your core. Press the weights overhead.3B BODYSAWPlace your feet on sliders (or a towel if on a waxed wooden floor). Get into a plank position with your body in a straight line and abs braced. Push your forearms into the floor to slide backward, then draw yourself forward again.The 30-Minute Abs Workout >>>
The 5-Minute Full-Body Blast
© AMIAn effective, full-body workout session crammed into the shortest conceivable amount of time.
The 5-Minute Full-Body Blast
© CorbisDIRECTIONS:Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown.Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress.WARMUP:High KneesSets: 3Reps: Work for 20 sec.Run in place, driving with your legs and pumping your arms. Each knee should rise above hip level. Rest 20 seconds after the first set, then 15, then 10.
Circuit 1A: Hindu Squat
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder width and get up on the balls of your feet. Exhale as you squat down, keeping your heels in the air. Extend arms forward for balance. Inhale as you stand up and rest your heels on the floor.
Circuit 1B: Pushup
© AMISets: 1Reps: Work for 20 secondsPlant your hands on the floor just outside shoulder width and extend your legs behind you. Brace your core so your body remains in a straight line. Lower until your chest is about an inch above the floor and then push back up.
Circuit 1C: Single-leg Glute Bridge Iso Hold
© AMISets: 1Reps: Work for 20 secondsLie on your back on the floor and bend both legs so your heels are close to your butt. Brace your abs and push through your heels to raise your butt into the air. From there, extend one leg so it’s in line with the other and keep your hips raised using only the one foot to support them. Hold 10 seconds and then switch legs and hold another 10.
Circuit 2A: Lateral Bound
© AMISets: 1Reps: Work for 20 secondsStand on one leg and jump to the opposite side, landing on the opposite foot. Allow your hips and knee to bend to absorb the impact, and quickly bounce back.
Circuit 2B: Chair Dip
© AMISets: 1Reps: Work for 20 secondsPlace your hands on the base of a chair and walk your legs forward so your body is suspended by the chair. Lower your body toward the floor until your upper arms are parallel to the floor and then push yourself back up.
Circuit 2C: Plank
© AMISets: 1Reps: Work for 20 secondsGet into a pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Circuit 2D: Burpee
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder-width apart and bend your hips back to squat to the floor. Touch your hands down and then jump your feet back so you end up in the top of a pushup position. Reverse the motion to come back up to standing.
Circuit 2E: Jumping Jack
© AMISets: 1Reps: Work for 30 secondsJump and spread your legs and clap your hands together overhead. Jump again and slap your hands against your sides as you bring your feet together.
8 Cardio Workouts for the Guy Who Hates Cardio Workouts
© AMIYou work hard to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we're here to change that mindset. Sure, if you run 80 miles a week and never touch a weight, you'll certainly drop muscle—and fast. But, a certain amount of strategic cardio is not only safe, it's smart. In fact, cardio can boost cognition and add three years to your life.We found eight ways to make cardio more "fun" (or at least not quite as mentally painful)—each with a fat-burning (and muscle building) workout routine, all designed by certified personal trainer Kenneth Valentin. "The key to getting lean and sustaining your muscle mass, is by performing exercises that combine strength training and cardio," says Valentin.From flipping tires to pushing sleds, these killer cardio workouts will build muscle, boost endurance, and shred that layer of excess fat—for good.
1. Sled Push and Pull (with Rope)
© AMIDirections: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.Reps: 10 lapsWeight:Lap 1: Weight of just sledLap 2-5: Increase weight each lap by 15-45 poundsLap 6-9: Decrease weight each lap by 15-45 poundsLap 10: Weight of just sledRest:Lap 1: 15 secondsLap 2-5: Increase by 5 seconds each lapLap 6-10: Decrease by 5 seconds each lapSets: 2-3
2. Weighted Box Jumps
© AMIDirections: Stand in place with feet shoulder-width apart, and jump onto a box with either a weighted vest or holding a dumbbell. Step back down to land softly and safely, but remember to focus on going as fast as you can while maintaining proper form.Reps: 15 jumps as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 jumps in the one minuteSets: 2
3. Sledge Hammer to Tire
© AMIDirections: With a sledge hammer, place one hand on the top of the handle and one on the bottom, then hit the tire (or rubber plate if no tire available). “Slide your hands together to the bottom of the hammer in mid-swing—this will generate the most power,” says Valentin. Reset your hands for each swing.Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes of sledge hammer tabata. Use a timer and switch sides half way through at 5 minutes.
4. Agility Ladder & Suicides Sprints
© AMIDirections: Step fast through an agility ladder, and then go straight into suicide sprints. Sprint out 15 feet, then sprint back to the starting point. Then sprint out 30 feet, back to the start, then out 45 feet, and back to the starting line.Reps: 4Rest: 1 minuteSets: 5
5. Battle Ropes
© AMIDirections: Hold onto the ropes and move your arms as fast as you can while switching up your swing variations: rope slams, rope circles, and over-unders (one hand over, one hand under alternated).Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes
6. Farmer Carry Figure 8's
© James MichelfelderDirections: Set up two cones about 15 feet apart, and carry kettlebells or dumbbells with arms to your side (like carrying a suit case), and posture upright as you walk around each cone in a figure 8 pattern.Reps: 15 laps as fast as possibleRest: 2 minutes after each full set; rest in-between each rep only if necessarySets: 3
7. Resistance Tether work
© James MichelfelderDirections: Attach one end of a tether band to a heavy object (like a tire or sled) and tie the other end around your waist; set up three cones 10 feet away from you, each equally apart from each other. Now, lay down on the floor, and then start: Explode up from the ground and sprint to each cone (but once you touch a cone go back quickly to the starting point).Other variations: Side shuffling, back peddling, and bear crawling.Reps: 5 minutesRest: 1 minuteSets: 3
8. Tire Flips
© AMI“This is a good way to maintain a decent load on the posterior chain so you don't lose those gains from all of the deadlifts you have been doing,” says Valentin.Directions: “Force a thoracic extension (chest up and back arched) to help give you a neutral spine (straight back), and then keeping that neutral spine, pick up the tire and flip to the other side,” says Valentin.Reps: 15 flips as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 flips in the one minuteSets: 2
8 Ways to Stay Motivated During the Holidays
© AMIIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© Peopleimages/E+/Getty ImagesIf you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.
Get Fit @ Work: The Perfect Lunch-Hour Workout
© gradyreese/E+/Getty ImagesDIRECTIONS:For each exercise, choose a load that allows you 10–15 reps. Set a timer for eight minutes. Alternate sets of “a” and “b” exercises, resting minimally between sets until time is up. On each set, perform two fewer reps than you’re capable of (leave a couple in the tank).21-Minute Lunchtime Workout >>>
WARMUP
© AMIJUMPING JACKS30 secondsPUSHUP10 repsHIP BRIDGE(Lie on your back on the floor, bend your knees, and drive through your heels to bridge up with your hips.) 10 reps. Repeat the series for five minutes.The Best Dynamic Warmup for Any Workout >>>
LEG PRESS/DUMBBELL ROW
© AMI1A LEG PRESSGet into a leg press machine and place your feet on the footplate shoulder-width apart with toes turned out 30 degrees. Lower your legs until your kneesare bent 90 degrees and then press back up.1B DUMBBELL ROWHold a dumbbell in your right hand and rest your left knee and hand on a bench. Retract your right shoulder blade and row the weight to your right hip pocket.Five Lunch Break Workouts for Fat Loss >>>
DUMBBELL BENCH PRESS/STEPUP
© AMI2A DUMBBELL BENCH PRESSLie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.2B STEPUPHold dumbbells and place one foot on a bench or box so your thigh is parallel with the floor. Step up onto the box, pushing through your heel, but let the trailing leg hang off the box.The Complete Guide to Quick Workouts >>>
SEATED OVERHEAD PRESS/BODYSAW
© AMI3A SEATED OVERHEAD PRESSHold dumbbells at shoulder level and brace your core. Press the weights overhead.3B BODYSAWPlace your feet on sliders (or a towel if on a waxed wooden floor). Get into a plank position with your body in a straight line and abs braced. Push your forearms into the floor to slide backward, then draw yourself forward again.The 30-Minute Abs Workout >>>
The 5-Minute Full-Body Blast
© AMIAn effective, full-body workout session crammed into the shortest conceivable amount of time.
The 5-Minute Full-Body Blast
© CorbisDIRECTIONS:Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown.Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress.WARMUP:High KneesSets: 3Reps: Work for 20 sec.Run in place, driving with your legs and pumping your arms. Each knee should rise above hip level. Rest 20 seconds after the first set, then 15, then 10.
Circuit 1A: Hindu Squat
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder width and get up on the balls of your feet. Exhale as you squat down, keeping your heels in the air. Extend arms forward for balance. Inhale as you stand up and rest your heels on the floor.
Circuit 1B: Pushup
© AMISets: 1Reps: Work for 20 secondsPlant your hands on the floor just outside shoulder width and extend your legs behind you. Brace your core so your body remains in a straight line. Lower until your chest is about an inch above the floor and then push back up.
Circuit 1C: Single-leg Glute Bridge Iso Hold
© AMISets: 1Reps: Work for 20 secondsLie on your back on the floor and bend both legs so your heels are close to your butt. Brace your abs and push through your heels to raise your butt into the air. From there, extend one leg so it’s in line with the other and keep your hips raised using only the one foot to support them. Hold 10 seconds and then switch legs and hold another 10.
Circuit 2A: Lateral Bound
© AMISets: 1Reps: Work for 20 secondsStand on one leg and jump to the opposite side, landing on the opposite foot. Allow your hips and knee to bend to absorb the impact, and quickly bounce back.
Circuit 2B: Chair Dip
© AMISets: 1Reps: Work for 20 secondsPlace your hands on the base of a chair and walk your legs forward so your body is suspended by the chair. Lower your body toward the floor until your upper arms are parallel to the floor and then push yourself back up.
Circuit 2C: Plank
© AMISets: 1Reps: Work for 20 secondsGet into a pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Circuit 2D: Burpee
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder-width apart and bend your hips back to squat to the floor. Touch your hands down and then jump your feet back so you end up in the top of a pushup position. Reverse the motion to come back up to standing.
Circuit 2E: Jumping Jack
© AMISets: 1Reps: Work for 30 secondsJump and spread your legs and clap your hands together overhead. Jump again and slap your hands against your sides as you bring your feet together.
8 Cardio Workouts for the Guy Who Hates Cardio Workouts
© AMIYou work hard to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we're here to change that mindset. Sure, if you run 80 miles a week and never touch a weight, you'll certainly drop muscle—and fast. But, a certain amount of strategic cardio is not only safe, it's smart. In fact, cardio can boost cognition and add three years to your life.We found eight ways to make cardio more "fun" (or at least not quite as mentally painful)—each with a fat-burning (and muscle building) workout routine, all designed by certified personal trainer Kenneth Valentin. "The key to getting lean and sustaining your muscle mass, is by performing exercises that combine strength training and cardio," says Valentin.From flipping tires to pushing sleds, these killer cardio workouts will build muscle, boost endurance, and shred that layer of excess fat—for good.
1. Sled Push and Pull (with Rope)
© AMIDirections: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.Reps: 10 lapsWeight:Lap 1: Weight of just sledLap 2-5: Increase weight each lap by 15-45 poundsLap 6-9: Decrease weight each lap by 15-45 poundsLap 10: Weight of just sledRest:Lap 1: 15 secondsLap 2-5: Increase by 5 seconds each lapLap 6-10: Decrease by 5 seconds each lapSets: 2-3
2. Weighted Box Jumps
© AMIDirections: Stand in place with feet shoulder-width apart, and jump onto a box with either a weighted vest or holding a dumbbell. Step back down to land softly and safely, but remember to focus on going as fast as you can while maintaining proper form.Reps: 15 jumps as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 jumps in the one minuteSets: 2
3. Sledge Hammer to Tire
© AMIDirections: With a sledge hammer, place one hand on the top of the handle and one on the bottom, then hit the tire (or rubber plate if no tire available). “Slide your hands together to the bottom of the hammer in mid-swing—this will generate the most power,” says Valentin. Reset your hands for each swing.Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes of sledge hammer tabata. Use a timer and switch sides half way through at 5 minutes.
4. Agility Ladder & Suicides Sprints
© AMIDirections: Step fast through an agility ladder, and then go straight into suicide sprints. Sprint out 15 feet, then sprint back to the starting point. Then sprint out 30 feet, back to the start, then out 45 feet, and back to the starting line.Reps: 4Rest: 1 minuteSets: 5
5. Battle Ropes
© AMIDirections: Hold onto the ropes and move your arms as fast as you can while switching up your swing variations: rope slams, rope circles, and over-unders (one hand over, one hand under alternated).Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes
6. Farmer Carry Figure 8's
© James MichelfelderDirections: Set up two cones about 15 feet apart, and carry kettlebells or dumbbells with arms to your side (like carrying a suit case), and posture upright as you walk around each cone in a figure 8 pattern.Reps: 15 laps as fast as possibleRest: 2 minutes after each full set; rest in-between each rep only if necessarySets: 3
7. Resistance Tether work
© James MichelfelderDirections: Attach one end of a tether band to a heavy object (like a tire or sled) and tie the other end around your waist; set up three cones 10 feet away from you, each equally apart from each other. Now, lay down on the floor, and then start: Explode up from the ground and sprint to each cone (but once you touch a cone go back quickly to the starting point).Other variations: Side shuffling, back peddling, and bear crawling.Reps: 5 minutesRest: 1 minuteSets: 3
8. Tire Flips
© AMI“This is a good way to maintain a decent load on the posterior chain so you don't lose those gains from all of the deadlifts you have been doing,” says Valentin.Directions: “Force a thoracic extension (chest up and back arched) to help give you a neutral spine (straight back), and then keeping that neutral spine, pick up the tire and flip to the other side,” says Valentin.Reps: 15 flips as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 flips in the one minuteSets: 2
8 Ways to Stay Motivated During the Holidays
© AMIIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
The 5-Minute Full-Body Blast
© Peopleimages/E+/Getty ImagesAn effective, full-body workout session crammed into the shortest conceivable amount of time.
The 5-Minute Full-Body Blast
© CorbisDIRECTIONS:Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown.Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress.WARMUP:High KneesSets: 3Reps: Work for 20 sec.Run in place, driving with your legs and pumping your arms. Each knee should rise above hip level. Rest 20 seconds after the first set, then 15, then 10.
Circuit 1A: Hindu Squat
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder width and get up on the balls of your feet. Exhale as you squat down, keeping your heels in the air. Extend arms forward for balance. Inhale as you stand up and rest your heels on the floor.
Circuit 1B: Pushup
© AMISets: 1Reps: Work for 20 secondsPlant your hands on the floor just outside shoulder width and extend your legs behind you. Brace your core so your body remains in a straight line. Lower until your chest is about an inch above the floor and then push back up.
Circuit 1C: Single-leg Glute Bridge Iso Hold
© AMISets: 1Reps: Work for 20 secondsLie on your back on the floor and bend both legs so your heels are close to your butt. Brace your abs and push through your heels to raise your butt into the air. From there, extend one leg so it’s in line with the other and keep your hips raised using only the one foot to support them. Hold 10 seconds and then switch legs and hold another 10.
Circuit 2A: Lateral Bound
© AMISets: 1Reps: Work for 20 secondsStand on one leg and jump to the opposite side, landing on the opposite foot. Allow your hips and knee to bend to absorb the impact, and quickly bounce back.
Circuit 2B: Chair Dip
© AMISets: 1Reps: Work for 20 secondsPlace your hands on the base of a chair and walk your legs forward so your body is suspended by the chair. Lower your body toward the floor until your upper arms are parallel to the floor and then push yourself back up.
Circuit 2C: Plank
© AMISets: 1Reps: Work for 20 secondsGet into a pushup position and rest your forearms on the floor. Brace your abs and hold your body in a straight line.
Circuit 2D: Burpee
© AMISets: 1Reps: Work for 20 secondsStand with feet shoulder-width apart and bend your hips back to squat to the floor. Touch your hands down and then jump your feet back so you end up in the top of a pushup position. Reverse the motion to come back up to standing.
Circuit 2E: Jumping Jack
© AMISets: 1Reps: Work for 30 secondsJump and spread your legs and clap your hands together overhead. Jump again and slap your hands against your sides as you bring your feet together.
8 Cardio Workouts for the Guy Who Hates Cardio Workouts
© AMIYou work hard to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we're here to change that mindset. Sure, if you run 80 miles a week and never touch a weight, you'll certainly drop muscle—and fast. But, a certain amount of strategic cardio is not only safe, it's smart. In fact, cardio can boost cognition and add three years to your life.We found eight ways to make cardio more "fun" (or at least not quite as mentally painful)—each with a fat-burning (and muscle building) workout routine, all designed by certified personal trainer Kenneth Valentin. "The key to getting lean and sustaining your muscle mass, is by performing exercises that combine strength training and cardio," says Valentin.From flipping tires to pushing sleds, these killer cardio workouts will build muscle, boost endurance, and shred that layer of excess fat—for good.
1. Sled Push and Pull (with Rope)
© AMIDirections: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.Reps: 10 lapsWeight:Lap 1: Weight of just sledLap 2-5: Increase weight each lap by 15-45 poundsLap 6-9: Decrease weight each lap by 15-45 poundsLap 10: Weight of just sledRest:Lap 1: 15 secondsLap 2-5: Increase by 5 seconds each lapLap 6-10: Decrease by 5 seconds each lapSets: 2-3
2. Weighted Box Jumps
© AMIDirections: Stand in place with feet shoulder-width apart, and jump onto a box with either a weighted vest or holding a dumbbell. Step back down to land softly and safely, but remember to focus on going as fast as you can while maintaining proper form.Reps: 15 jumps as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 jumps in the one minuteSets: 2
3. Sledge Hammer to Tire
© AMIDirections: With a sledge hammer, place one hand on the top of the handle and one on the bottom, then hit the tire (or rubber plate if no tire available). “Slide your hands together to the bottom of the hammer in mid-swing—this will generate the most power,” says Valentin. Reset your hands for each swing.Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes of sledge hammer tabata. Use a timer and switch sides half way through at 5 minutes.
4. Agility Ladder & Suicides Sprints
© AMIDirections: Step fast through an agility ladder, and then go straight into suicide sprints. Sprint out 15 feet, then sprint back to the starting point. Then sprint out 30 feet, back to the start, then out 45 feet, and back to the starting line.Reps: 4Rest: 1 minuteSets: 5
5. Battle Ropes
© AMIDirections: Hold onto the ropes and move your arms as fast as you can while switching up your swing variations: rope slams, rope circles, and over-unders (one hand over, one hand under alternated).Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes
6. Farmer Carry Figure 8's
© James MichelfelderDirections: Set up two cones about 15 feet apart, and carry kettlebells or dumbbells with arms to your side (like carrying a suit case), and posture upright as you walk around each cone in a figure 8 pattern.Reps: 15 laps as fast as possibleRest: 2 minutes after each full set; rest in-between each rep only if necessarySets: 3
7. Resistance Tether work
© James MichelfelderDirections: Attach one end of a tether band to a heavy object (like a tire or sled) and tie the other end around your waist; set up three cones 10 feet away from you, each equally apart from each other. Now, lay down on the floor, and then start: Explode up from the ground and sprint to each cone (but once you touch a cone go back quickly to the starting point).Other variations: Side shuffling, back peddling, and bear crawling.Reps: 5 minutesRest: 1 minuteSets: 3
8. Tire Flips
© AMI“This is a good way to maintain a decent load on the posterior chain so you don't lose those gains from all of the deadlifts you have been doing,” says Valentin.Directions: “Force a thoracic extension (chest up and back arched) to help give you a neutral spine (straight back), and then keeping that neutral spine, pick up the tire and flip to the other side,” says Valentin.Reps: 15 flips as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 flips in the one minuteSets: 2
8 Ways to Stay Motivated During the Holidays
© AMIIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
8 Cardio Workouts for the Guy Who Hates Cardio Workouts
© Peopleimages/E+/Getty ImagesYou work hard to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we're here to change that mindset. Sure, if you run 80 miles a week and never touch a weight, you'll certainly drop muscle—and fast. But, a certain amount of strategic cardio is not only safe, it's smart. In fact, cardio can boost cognition and add three years to your life.We found eight ways to make cardio more "fun" (or at least not quite as mentally painful)—each with a fat-burning (and muscle building) workout routine, all designed by certified personal trainer Kenneth Valentin. "The key to getting lean and sustaining your muscle mass, is by performing exercises that combine strength training and cardio," says Valentin.From flipping tires to pushing sleds, these killer cardio workouts will build muscle, boost endurance, and shred that layer of excess fat—for good.
1. Sled Push and Pull (with Rope)
© AMIDirections: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.Reps: 10 lapsWeight:Lap 1: Weight of just sledLap 2-5: Increase weight each lap by 15-45 poundsLap 6-9: Decrease weight each lap by 15-45 poundsLap 10: Weight of just sledRest:Lap 1: 15 secondsLap 2-5: Increase by 5 seconds each lapLap 6-10: Decrease by 5 seconds each lapSets: 2-3
2. Weighted Box Jumps
© AMIDirections: Stand in place with feet shoulder-width apart, and jump onto a box with either a weighted vest or holding a dumbbell. Step back down to land softly and safely, but remember to focus on going as fast as you can while maintaining proper form.Reps: 15 jumps as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 jumps in the one minuteSets: 2
3. Sledge Hammer to Tire
© AMIDirections: With a sledge hammer, place one hand on the top of the handle and one on the bottom, then hit the tire (or rubber plate if no tire available). “Slide your hands together to the bottom of the hammer in mid-swing—this will generate the most power,” says Valentin. Reset your hands for each swing.Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes of sledge hammer tabata. Use a timer and switch sides half way through at 5 minutes.
4. Agility Ladder & Suicides Sprints
© AMIDirections: Step fast through an agility ladder, and then go straight into suicide sprints. Sprint out 15 feet, then sprint back to the starting point. Then sprint out 30 feet, back to the start, then out 45 feet, and back to the starting line.Reps: 4Rest: 1 minuteSets: 5
5. Battle Ropes
© AMIDirections: Hold onto the ropes and move your arms as fast as you can while switching up your swing variations: rope slams, rope circles, and over-unders (one hand over, one hand under alternated).Reps: 40 seconds of workRest: 20 seconds of restSets: 10 minutes
6. Farmer Carry Figure 8's
© James MichelfelderDirections: Set up two cones about 15 feet apart, and carry kettlebells or dumbbells with arms to your side (like carrying a suit case), and posture upright as you walk around each cone in a figure 8 pattern.Reps: 15 laps as fast as possibleRest: 2 minutes after each full set; rest in-between each rep only if necessarySets: 3
7. Resistance Tether work
© James MichelfelderDirections: Attach one end of a tether band to a heavy object (like a tire or sled) and tie the other end around your waist; set up three cones 10 feet away from you, each equally apart from each other. Now, lay down on the floor, and then start: Explode up from the ground and sprint to each cone (but once you touch a cone go back quickly to the starting point).Other variations: Side shuffling, back peddling, and bear crawling.Reps: 5 minutesRest: 1 minuteSets: 3
8. Tire Flips
© AMI“This is a good way to maintain a decent load on the posterior chain so you don't lose those gains from all of the deadlifts you have been doing,” says Valentin.Directions: “Force a thoracic extension (chest up and back arched) to help give you a neutral spine (straight back), and then keeping that neutral spine, pick up the tire and flip to the other side,” says Valentin.Reps: 15 flips as fast as you can in 1 minute, for 10 minutesRest: The amount of time remaining after you completed 15 flips in the one minuteSets: 2
8 Ways to Stay Motivated During the Holidays
© AMIIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
8 Ways to Stay Motivated During the Holidays
© Peopleimages/E+/Getty ImagesIt's no coincidence gyms are packed after New Year's. The holidays are typically a time where guys fall short in the gym and slack off from their typical routines, leading to muscle loss, weight gain, and a strong desire to get back on track in the weight room once January rolls around. And with family obligations, traveling, and delicious meals, it's no surprise that belt lines tend to expand.The good news: You aren’t destined to gain the holiday pounds. In fact, with the right program in place and proper planning, you can maintain your fitness levels while still enjoying time with the family. Follow these steps to stay on track throughout the holiday season and avoid backtracking with your health and fitness.
Plan Your Training
© AMIYou should always be planning out your training for at least a month in advance. This is even more important during the holiday season when vacations and family trips are especially frequent. Schedule out weeks of training surrounding travel plans. If you know you'll be out of the gym for a few days, plan on using those days as a recovery and amp up your training surrounding the trip. Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym.
Get Up and Go Early
© AMIWhile work commitments die down over the holidays, family commitments ramp up. Change up your schedule to hit the gym earlier to get a workout in before anyone gets out of bed. This way you get your workout in and have plenty of time for getting all the busy holiday stuff done during the day.
Recruit a Training Partner
© AMIWhile it's hard to motivate yourself to get going on cold mornings, it's easier if you aren't doing it alone. Find a workout partner during the holiday season to stay motivated. Make a pact to hold each other accountable. You'll be less likely to skip with the guilt of leaving your partner hanging.
Use Bodyweight
© AMIEven if you can't go to the gym during the holiday season, you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less. For example, set a timer for 20 minutes and see how many times you can go through the following circuit: 10 burpees; 20 mountain climbers; 30 jumping Jacks; 40 reps jumping rope; 30 jump squats; 20 push-ups; 10 reverse lunges.
Accumulate Volume
© AMIAlthough you may not be able to squeeze in one single workout a day, you can use small, shorter workouts throughout the day to get a workout in. For instance, every hour starting at 8 a.m. until 8 p.m., perform 20 push-ups and 20 body-weight squats in as few sets as possible. By the end of the day, you'll have done 260 reps of each!
Keep Evaluating Yourself
© AMIYou should continually evaluate your progress to determine if your program is taking you closer or farther away from your goals. During the holiday season, this is especially crucial. You'll be more likely to push away from the table sooner if you see the results (or lack there of) on the scale and in the gym. Record your progress and track metrics every two weeks during the winter months to stay motivated.
Get More People Involved
© AMIThe holiday season should be time shared with your loved ones. Involve everyone by playing games outside that involve activity or by signing everyone up for a local 5k. This way, you'll still be able to bond and connect while staying active. A daily walk can be another great way to get everyone moving while still sharing moments together.
Indulge, and Resist
© Men's FitnessWith all of the tasty treats on the holiday table, it's hard not to give in and eat a week's worth of calories in one sitting. There's no sense in depriving yourself from enjoying your favorite foods. Pick the ones you want to indulge in, but limit yourself to one serving. Once you're done, put the rest in a container and slide it in the fridge. You'll be less likely to dig in for seconds when the food is already put away.
source : Men's Fitness (http://www.mensfitness.com/)
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