Fat-Burning Body-Weight Workout

The four-move body-weight workout for maximizing fat loss.

Building muscle, increasing strength, and burning fat isn’t just a product of countless hours of lifting heavy weight. Body-weight workouts can be just as effective, and even place less strain on the body’s joints. Men’s Fitness met with Equinox Tier 4 coach Josh Stolz for a demonstration of a four-move fat-burning workout suitable for highly trained athletes or the casual gym-goer.
THE WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 60–120 seconds’ rest in between rounds.
THE EXERCISES:

 1. lateral stepup: 6 repetitions per side

 

 

 

 

 

 2. archer pushup: 6 repetitions per side

 

 

 

3. ice skater lunges (explosive): 10 repetitions per side

 

 

 

 

 4. pushup pike with feet on a box: 6 repetitions

 

 

 

 

THE WORKOUT BENEFITS:
This workout targets the entire body with two upper-body movements and two lower-body movements to provide muscular balance. Performing the exercises with high intensity and at a rapid pace will boost cardiovascular endurance and maximize fat-burning and caloric expenditure. This workout is ideal for anyone looking to lose weight or develop a general base of strength without the strain of heavy weightlifting.
EXERCISE-SPECIFIC BENEFITS:
The lateral stepup is a lower-body exercise that increases strength and power in the quads, hamstrings, and glutes. As a unilateral exercise, muscular balance is achieved on both sides of the body.
The archer pushup is an upper-body exercise that increases strength and power in the chest, shoulders, and triceps. Performing the exercise in a side-to-side, “archer-like” motion will improve balance on both sides of the body.
Tip: Maintain a neutral spine and brace your core throughout the entire movement. Position your “lower” hand farther up or down to increase or decrease the difficulty.
The ice skater lunge is a lower-body exercise that increases muscular strength, power, and endurance in the quads, hamstrings, and glutes. Performing the exercise rapidly will also improve cardiovascular endurance.
The pushup pike with feet on a box is a combination exercise that increases muscular strength and endurance in the upper body, specifically the shoulders and triceps. The pike position also actively engages and strengthens the core.
Tip: Consciously remember to keep your core braced to prevent any rounding or slouching during the entire exercise. Perform a decline pushup if the pike is too challenging.

 

Body-Weight Workout: Plyometric Power for Athletes

The body-weight workout to perform your athletic best.

A game-changing difference between a good athlete and a great athlete is explosive power and strength. Make or break moments could come down to a higher jump, a faster sprint, or more slugging-power. Men’s Fitness met with Equinox tier 4 coach Josh Stolz for a demonstration of a four-move explosive power workout suitable for the competitive athlete or a pickup game ringer.
WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 2 minutes rest in between rounds.
EXERCISES:
1. man-maker - 4 reps per side
2. jumping push-up - 4 reps
3. lateral burpee box jump - 4 reps per side
4. 180-degree squat jump - 4 reps
WORKOUT BENEFITS:
Fast and explosive exercises that involve the entire body are what build powerful athletes. They also improve coordination, balance, and stability.
EXERCISE-SPECIFIC BENEFITS:
The man-maker is an advanced progression of a traditional burpee. The exercise will actively engage the core throughout the movement while improving upper and lower body power and strength.
Tip: Don’t “sag” when in the plank position, and be sure to give yourself a wide foot position for more stability when lifting your arms.
The jumping pushup is an advanced progression to the traditional pushup that increases strength and power throughout the entire upper body, more specifically, the chest, shoulders and triceps.
Tip: Focus on timing and coordination; to execute the move properly you must push from both arms and leg simultaneously.
The lateral burpee box jump is a lower body power exercise that will improve coordination, lateral speed, and agility.
The 180-degree squat jump is a lower body exercise that improves power and explosiveness in the legs while also improving rotational power and core strength.

 

Upgrade Your Pushup

Force your pecs and deltoids to work overtime with this challenging twist on the classic pushup

 

Few exercises test core and upper-body strength as well as the front-loaded pushup. The reason: It shifts your weight forward, forcing your pecs and deltoids to work overtime to keep your body balanced, says BJ Gaddour, C.S.C.S., creator of Men's Health new DVD fitness system 10-Minute Torchers. 

Here's how you do it: Assume a pushup position. Lower your chest toward the floor, but as you do, push your body forward (your hands should end up near your waist). Return to the starting position.

Once you can perform the move with perfect form, try this grueling challenge: Do front-loaded pushups for 30 seconds straight. Shoot for 10 reps during that time. That's 1 set. Do 3, resting 60 seconds between each set. Too easy? Elevate your feet against a wall, pause at the bottom of each repetition, or lengthen the set and shorten the rest.

Abs Workout - 10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

  You don’t actually need abs that show.

Most men in America will go through their entire lives without ever having seen their abs, except maybe briefly one summer when they were 12. In fact, even many professional athletes don’t have abs their girlfriends can do laundry on. Few baseball pitchers, and no offensive linemen, see their abs when they suit up before a game.
But if you’re going to be fit, why not show it? For the average guy who’s in shape, getting abs isn’t that hard. It’s like taking an A- and turning it into an A+. Challenging, but hardly impossible.
Getting abs is a lot about diet, a little about exercise, and all about attitude. As a fitness model, trainer, and former natural bodybuilder, having defined abs has been part of my job description for the past decade, so I’ve learned to eat, train, and program my mind accordingly to keep them sharp. Below are 10 tips I’ve used that make the difference between regular and premium.

30-Minute Arm Workout

Build beach-ready bis and tris in under 30-minutes with supersets.

Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training techniques. To get the most out of your arm workouts, you've got to hit them hard, and with a variety of different techniques. Certified personal trainer and founder of TRyMFitness, Tim McComsey lays out a 30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.
Supersize Your Workouts With Supersets >>>

THE ARM WORKOUT >> 

1. Barbell Curls superset with V-Bar Tricep Push Down

 

Sets: 3 
Reps: 12
Rest: 60 seconds

2. Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks

Sets: 3
Reps: 12
Rest: 60 seconds

3. Bench Dips superset with Seated Dumbbell Hammer Curls

 

 

Sets: 3
Reps: 12
Rest: 60 seconds

4. Machine Seated Bicep Curl [drop sets] 

Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.

5. Cable Rope Press Downs [drop sets]

Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set

This workout combines different curl and extension variations to challenge your muscles in slightly different ways—different training stimuli means more potential for more growth. Go through this circuit as many times as possible in 10-minutes. Focus on contracting your biceps or triceps as hard as possible at the peak contraction. On the biceps cheat curl, explode the barbell upward and lower slowly.

10-Minute Time Crunch Training Arm Blow Out

Biceps supinated curl: Biceps cheat curl
>> 5-7 reps (zero rest)
Biceps pronated curl: Biceps reverse curl with EZ curl bar
>> 10-12 reps (zero rest)
Biceps semi-pronated curl: Single arm hammer curl with band
>> 15-20 reps (zero rest)
Triceps compound extension: Dip (weighted if possible)
>> 5-7 reps (zero rest) Triceps free-weight extension:
Decline bench triceps extension
>> 10-12 reps (zero rest)
Triceps cable extension: High Cable Rope triceps extension
>> 15-20 reps (zero rest)

Back workouts - The Ultimate V-Building Workout

Your back helps you stand tall and look lean better than any other muscle zone does. Carve your torso into perfect shape with 3 hard-hitting back workouts .

3 Things You Don't Know About Your Back 

1. Building your back, with these back workouts can torch your belly fat. That's because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pullup to bolster these muscles fast. 
2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not  your hands. 
3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they're used in most upper-body activities. Stretch your lats every day to stay loose.

Pick Your Plan: 3 Back Workouts for Custom Results 

THE RECORD-BREAKING PULLUP CIRCUIT
Raise your personal best in pullups by three to five reps in 4 weeks, using a technique that emphasizes the lowering portion of the lift. It's a simple way to build the largest muscles of your back—your lats.
How it works: Do as many pullups as you can. (If you can't complete a single rep, go to the next step.) Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total, then perform the seated close-grip row for 12 reps. Rest 60 to 90 seconds, then repeat the circuit twice. Try this back workout 3 days a week, resting for at least a day between sessions. 

THE TALL-AND-MIGHTY COMBO
Shoring up your lower-back muscles, rear shoulders, and middle trapezius will instantly improve your posture. These two moves can do the trick. 
How it works: At the start or end of your back workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this back workout one to three times a week. 

THE BIG-MUSCLE FLEX PLAN
Mix and match your moves every time you use this routine(back workout) , for new challenges and fresh back workouts. This variety means you'll be more likely to stick to your training program. 
How it works: Start with either the dumbbell single-arm row or barbell bent-over row. Do three sets of 12 reps, resting for 30 to 60 seconds between sets. Then do either the seated wide-grip row or the seated close-grip row. Again, do three sets of 12, resting for 30 to 60 seconds between sets. Finish with a "drop set" of lat pulldowns—that is, complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10. Do this routine(back workout) twice a week.

The Record-Breaking Pullup Circuit

Raise your personal best in pullups by three to five reps in 4 weeks, using a technique that emphasizes the lowering portion of the lift. It's a simple way to build the largest muscles of your back—your lats.

WORKOUT INSTRUCTIONS
Try this 3 days a week, resting for at least a day between sessions.

1. Do as many pullups as you can. (If you can't complete a single rep, go to the next step.)
2. Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total.
3. Move immediatley to the seated close-grip row, performing 12 reps.
4. Rest 60 to 90 seconds, then repeat the circuit twice.

1. PULLUP
Grab the bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms fully extended. Pull yourself up over the bar, and then slowly lower yourself to the starting position.
Pull yourself up until your chin is over the bar. Do as many pullups as you can.

2. NEGATIVE PULLUP
Use a bench to hop up to the bar, and then lower your body at the same rate of speed to a count of 10.
That's one rep. Do three reps total.

3. SEATED CLOSE-GRIP ROW
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Perform 12 reps. Rest 60 to 90 seconds, then repeat the circuit one time.

The Tall-and-Mighty Combo

Shoring up your lower-back muscles, rear shoulders, and middle trapezius will instantly improve your posture. These two moves can do the trick. 
WORKOUT INSTRUCTIONS
At the start or end of your workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this routine one to three times a week.

1. SWISS-BALL BACK EXTENSTION
Lie facedown on a Swiss ball and push your feet against a wall or hook them under a bench. Your chest should be off the ball. Cross your arms and bend forward at the waist until your midsection covers the ball. Then raise your torso up off the ball.
Your torso should be in line with your lower body at the top of the move.

2. CABLE SCAPULAR RETRACTION
Attach a bar to a low pulley cable. Sit on a bench or the floor and grab the bar with an overhand, shoulder-width grip. Without bending your elbows, pull your shoulder blades back as far as you can and squeeze them together. Return to the start.
This is a slight movement. The bar should move back only a few inches.
Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets

The Big-Muscle Flex Plan

Mix and match your moves every time you use this routine, for new challenges and fresh workouts. This variety means you'll be more likely to stick to your training program.  
WORKOUT INSTRUCTIONS
Do this routine twice a week.

1. Start with either the dumbbell single-arm row or barbell bent-over row. Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
2. Then do either the seated wide-grip row or the seated close-grip row. Again, do three sets of 12, resting for 30 to 60 seconds between sets.
3. Finish with a "drop set" of lat pulldowns—that is, complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10. 

1A. DUMBELL SINGLE-ARM ROW
Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, then slowly lower the weight.
Pull the weight up so your elbow passes your torso.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.

1B. BARBELL BENT-OVER ROW
Stand holding a barbell with an overhand grip, your hands slightly more than shoulder-width apart. Push your hips back and bend forward until your torso is almost parallel to the floor. Draw the bar toward your rib cage. Pause, then lower the bar. Maintain a slight bend in your knees throughout the movement.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.

2A. SEATED WIDE-GRIP ROW

Sit on a bench or the floor and bend forward to grab the lat-pulldown bar from a low pulley cable. Using a wide overhand grip, pull the bar toward your midsection. Resist the weight as you extend your arms back out in front of you. Keep your back straight as you pull the bar to your abs.
Do three sets of 12, resting for 30 to 60 seconds between sets.

2B. SEATED CLOSE-GRIP ROW
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Do three sets of 12, resting for 30 to 60 seconds between sets.

3. LAT PULLDOWN
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down, and then pull the bar to your chest. Let the bar rise.
Keep your elbows pointed down as you pull the bar toward you.
Complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10.