Nadeem Khan

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The Mongolian Warrior Workout

Use this cutting-edge routine to build an unstoppable body<p>Mongol Warriors were perhaps the most feared and vicious warriors in the history of the world. Back in the 13th Century, they were literally unstoppable (as documented in trailer above for <i>Marco Polo</i>, the newest original series now streaming …

The Best Quad Stretch

The Best Stretch for Your Quads<p>This simple move will help loosen up your quad muscles so you can attack your lower-body workout<p>We love quad-quaking workouts—they rev your metabolism and burn a ton of calories. But frequently repeating exercises like squats and lunges can hammer your legs, causing a …

Can You Handle the 1-Minute Meltdown? | Men's Health

"To be able to contract your muscles smoothly and efficiently together can help you perform exercises with maximum strength and effort," explains De Wispelaere. "Almost none of your energy is lost to inefficient movement, meaning you'll be stronger and more powerful in nearly everything you …

The Warmup Exercise that Helps You Lift More

In fact, the lateral skip “wakes up” the muscles on the sides of your body—like your glutes and obliques—which are crucial for coordination, balance, and stability, he says.<p>Watch the video to learn how to perform the lateral skip with perfect form.

Weekend Challenge: Sinister Supersets

Are you up for this fat-incinerating gauntlet? Here's how it works: Perform each of the following exercises back-to-back without resting in between. That’s one round. Complete two total rounds.<p>1. Burpee to broad jump: Do 10 reps<p>2. Bicycle crunch: Do 30 reps<p>3. Curl to press: Do 10 reps<p>4. Sideups: Do …

Weekend Challenge: The Body-weight Abs Blaster

1. Dirty Dog: Do 10 reps on each side<p>2. Plank Walkup: Do 20 reps<p>3. Groiners: Do 10 reps<p>4. Bird Dog Pushup: Do five reps on each side<p>Durkin blew through this belly blaster in just <b>3 minutes and 43 seconds</b>. Can your abs survive the attack? Try it and let us know how you do in the comments below.<p>For a …

The Secret to Getting Better at Yoga

It was a little disgusting, sure, but this wasn’t my first vinyasa rodeo. I’ve been practicing yoga for more than a decade, in rooms larger and more crowded than this one. I’d chosen to attend this class when I very easily could have practiced at home by myself, just as efficiently. So my real …

Attack Your Abs With the Sizzling 16

Your core will burn! Put your abdominal muscles to the test with this 3-move challenge<p>There's no denying that the six-pack muscles are the most popular abs muscles. But your core houses of a bunch of abdominal muscles that help stabilize, bend, and rotate your torso. This three-move challenge from …

This Abs Exercise Makes All Other Core Moves Look Easy

Think about the move as an upside-down plank: While holding a plank position, your glutes, quads, and core are braced as one solid unit. The second you pick up one foot from the floor, though, the move instantly becomes more difficult. The muscles that are still involved must work even harder to …

The Lung-Busting Cardio Drill That Won't Hurt Your Ankles, Hips, or Knees

Your feet never leave the floor, but your heart rate will be through the roof<p>Your feet don't have to leave to floor to get a good cardio workout. "Too many people skip cardio because they have joint problems," says BJ Gaddour, C.S.C.S., creator of <b>Body Weight Cardio Burners</b> DVD. "But running, …

Here's Why the Exercises You Hate Are the Best Ones For You

Over time, neglecting these exercises can slow your progress and your gains. After all, to build a body that moves better, lifts better, and feels better, you can’t just focus on strength alone. You need a balanced routine that incorporates other facets of fitness, too, says De Wispelaere.<p>So add …

Chisel Your Abs and Your Glutes With This Brand-New Move

Attack Your Abs and Your Glutes with One Genius Move<p>Hammer your front and backside at once<p>While guys spend a lot of time working their abs, they don't pay as much attention to their backside. And that's a problem because one of your body's largest and most powerful muscle groups resides there: your …

Why Squatting Hurts Your Knees

It’s a concept that other strength coaches and I try to get across to our clients. There is a proper way to squat that won’t cause harm—and then there is every other way. Unfortunately, I rarely see them executed the proper way.<p>Let’s get one thing straight about squat form, though: There is <i>always</i> …

The 5-Minute Beast Challenge

That’s because the rep scheme gets higher as you go along. “You never get a break,” Durkin says. “It’s an all-out assault on your lower half. You’ll feel the burn from start to finish."<p>Here’s how it works: Grab two 12-kilogram kettlebells. Perform 10 kettlebell front squats, 20 body-weight squat …

Swing Your Way to a Six Pack Faster Than Ever Before

Plus, a staggered stance forces the glute, hamstring, and hip muscles on one side of your body to work harder. “Building power and strength throughout each hip individually is instrumental to sports and everyday life, when you’re pushing off of one foot instead of two,” he says.<p>Ready to try it? …

The Chest and Shoulder Blaster that Will Leave You Spent

Ready to try it? The circuit works like this: Perform the following exercises in a row, moving from one to the next without rest. That's 1 round. Complete 5 rounds total.<b><br>1. Dumbbell Chest Press</b><br>Lie on a bench holding a pair of dumbbells with your arms straight above your chest, palms facing forward. …

Total-Body Knockout

The Five-Minute Total-Body Knockout<p>How fast can you complete 3 rounds of this challenge? Whatever you do, don't tap out<p>Mixed Martial Arts (MMA) fighters are among the world's top athletes. "They have an incredible mix of focus, coordination, mobility, power, speed, and endurance that's unparalleled …

The Exercise That Targets Your Legs, but Works Your Core Twice as Hard

Work one leg at a time to blast your entire body<p>When you think "total-body muscle builder," it's not likely you think of a single-leg exercise, but the single-leg straight-leg deadlift will hit your lower-body, core, and upper-body all at once.<p>"You'll use your hamstrings and glutes to hinge …

3 Fat Destroying Finishers That You Can Do Every Workout

<b>FINISHER ONE: The Fat Assault</b><p><b>Equipment needed:</b> AirAssault Bike<p><b>How to do it:</b>Sprint for 15 seconds and rest for 15 seconds. Repeat 10 total times.<p><b>Why it’s great</b>: The AirAssault is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you …

5 Ways to Blast Your Abs—During Your Warmup

Ignite a burn in your six-pack that will sizzle through your entire workout<p>When you feel pressed for time at the gym, it’s tempting to skip your warmup and jump right into the tough stuff. Don’t.<p>“First and foremost, your warmup is important because it’s a chance to wake up your muscles so you can …

The Bodyweight Exercise That Will Make Your Muscles Scream

Not only do you build muscle, but you also enhance muscle recruitment, teaching your body to activate more fibers. The result: You can lift heavier weights down the road.<p>Watch the video to learn how to perform the extended-range-of-motion split squat.

How To Be Healthy, In One Minute Or Less

Whether it’s eating well or getting the right amount of exercise, staying healthy can often be time consuming. But it doesn’t necessarily have to be.<p>We’ve partnered with MinuteClinic, the medical clinics inside CVS/pharmacy stores, to bring you a list of quick and easy things you can do to be just …

7 Of The Best Ab Exercises You're Probably Not Doing

Nobody loves ab exercises -- but chances are you're probably doing them anyway.<p>Many of us are plagued by a little extra around the middle, and while ab exercises can't single-handedly undercover six-pack abs (they're in there, somewhere), core workouts <i>can</i> improve your posture and balance, ward off …

Psychology: A simple trick to improve your memory

Want to enhance your memory for facts? Tom Stafford explains a counterintuitive method for retaining information.<p>If I asked you to sit down and remember a list of phone numbers or a series of facts, how would you go about it? There’s a fair chance that you’d be doing it wrong.<p>One of the interesting …

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