Alex Lewis

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Pushup Circuit for Strong Shoulders

The circuit works like this: Do each exercise—the pushup, the side pushup to your right, and the side pushup to your left—for 30 seconds, and then move on to the next one. Rest 15 seconds between each exercise. That's one round. Rest one minute, and repeat.<p>"You'll not only ignite muscle growth and …

The Ultimate Body-Weight Workout

Order Your Body Is Your Barbell Today! <b></b><p><b>DIRECTIONS</b><br>Alternate between Workouts A and B three times a week with a day of rest between them. Do the first four body-weight exercises in each workout as a circuit and the last two back-to-back as a superset; see the directions before each group of exercises. …

The Six-Pack Shock Wave

Here's why it works: During the deadlift, every single core muscle braces hard to protect your spine against the heavy load. From the moment you pick up the weight to the moment you put it down, your core is working, says Durkin.<p>And the same goes for the single-arm kettlebell swing. Your core …

Q: How can I improve my hoops vertical?

Soar above your opponents by adding this quick superset to your routine<p>We all know LeBron James is gifted with gargantuan hops. But just because you’ve never thrown down in a game of pick-up basketball—or even touched the rim—doesn’t mean it’s too late.<p>Working out with just a few moves, provided by …

Miami Heat

Weekend Challenge: Arms and Abs Attack

The Arms and Abs Attack!<p>Hit your beach muscles over and over again with this two-move challenge<p>We're only a few weeks into spring, but summer is right around the corner. Are you ready to go shirtless? Put your arms and abs to the test with this spider pushup and V-Up challenge from Todd Durkin, …

Build a UFC Fighter's Body

<b>Dumbbell Alternating Shoulder Press</b><br>Stand with dumbbells outside your shoulders, palms in. Press your right hand up until your arm is straight. Lower. Repeat on the left.<p><b>Kettlebell Gorilla Clean</b><br>Let two kettlebells hang between your legs with your feet slightly beyond shoulder width. Bring the …

31 Farmer's Carries

[[video:34766]]<p>Gaddour recommends hauling 75 to 100 percent of your bodyweight for 30 seconds or 25 yards to start. After you nail one variation, try your hand at another, trickier version of the exercise. If that's too difficult, choose a lighter load, but walk for 60 seconds or 50 yards. Perform …

Usher in Your Abs

Multi-Grammy winner Usher has style and substance all his own, but he's willing to share his workout and the benefits he gets from it<p>I've just thrown an 8-pound medicine ball at Usher's face.<p>Not because he pissed me off. He's pretty cool, actually. And it's no comment on his music, either. Anything …

Workouts

Weekend Challenge: Barbell Blast

Here's why it works: The power moves engage your fast-twitch muscle fibers—the ones with the greatest potential for size and strength—to move the weights far and fast. "If you want to accelerate quicker, jump higher, and sprint faster, this type of training is key," says Durkin. Then, the strength …

Gerard Butler's First Rule: There Are No Rules

A decade ago, Gerard Butler traded a law career for an acting class. The decision changed his life. More important, it changed the man

Kettlebell Exercises

Six-Pack Plank Circuit

Here's how it works: After your regular workout, do the following exercises in order without resting between moves. You'll perform each exercise for 30 seconds. Once you've completed all three moves, rest for 30 seconds. That's one round. Repeat two more times. "These stability exercises hit your …

The Simplest Way to Build More Muscle

The solution may come down to basic math: what you're doing + a little more = better results.<p>"There's a dose-response relationship between volume and hypertrophy," says Brad Schoenfeld, Ph.D., author of <i>The M.A.X. Muscle Plan</i>.<p>For beginning lifters, or those returning after a long layoff, the …

Hugh Jackman’s Wolverine Workout

Hugh Jackman reveals the muscle-and-mind tricks that transform him into Wolverine<p>The most amazing physical feat I’ve ever seen was performed not by an elite athlete, but by Hugh Jackman, who becomes Wolverine once again this month in <i>X-Men: The Last Stand</i>.<p>This miracle of physicality wasn’t as eye …

Weightlifting