Shane Kelly

126 Flips | 7 Magazines | 8 Following | @skelly77 | Keep up with Shane Kelly on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Shane Kelly”

The 30 Best Moves for Your Biceps

You could make every day arm day with this killer biceps-focused list of moves.<p>If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, …

Want to Make Those Arms Pop? You'll Love This 10-Minute Workout

All you need is a single dumbbell<p>Your arms are one of the first body parts people see, so it only makes sense that you want them to look their best. Gone are the days where they look like string beans—with this workout straight from trainer Andy Speer’s Anarchy Arms program from <i>Men’s Health</i>, you’ll …

The Core-Shredding Abs Exercise You’re Probably Not Doing

And if you are, you’re most likely doing it wrong<p>The key move that gymnasts do to forge a rock-solid core isn’t the situp, crunch, or even the plank. In fact, it’s a move you might not have ever seen in the gym.<p>The hollow hold is one of the first movements that gymnasts learn. It’s a simple yet …

The Bodyweight Lunge Circuit You Can Do Absolutely Anywhere

The best part? It only takes 15 minutes<p>The bodyweight lunge is one of the finest all-around exercises for your legs—it hones your strength, tests your flexibility, and challenges both balance and core stability. And that makes it the perfect basis for a total-body workout you can do …

​7 Ab Strengthening Moves You Can Perform With Back Pain

These modifications make a huge difference<p>In the summertime, six-pack abs are just as desirable as a cold six-pack of brews. But if you’re one of the 80 to 90 percent of Americans affected by back pain at some point in their life, crushing ab workouts is much more difficult than crushing Bud …

Work Every Muscle In Your Legs With This Lunge Circuit

Burn fat and build speed during your next workout<p>If there's a weakness to traditional lunges, it's that they tend to focus either on the anterior or posterior muscles. Lunge forward, and you're really loading your quads; lunge backward, and you're activating your glutes and hamstrings.<p>But the …

This 20-Minute Kettlebell Workout Will Hammer Every Single Muscle

​Go all-in on this total-body workout to build booming shoulders, wheels of steel, and shred fat<p><b>Trainer:</b> Alexia Clark, personal trainer at Alexia Fitness in Scottsdale, Arizona<p><b>Benefit:</b> When you have less than 30 minutes to hit up a workout, you need something that is going to give you the biggest …

‘I Made 3 Changes To My Diet, and Finally Got a Six-Pack’

Here’s how this 30-something dad finally lost his belly for good<p>Carl Parnell remembers being a picky eater at 7 years old—so much so, that his parents just fed him whatever he wanted. While he’s been involved with soccer most of his life, the 37-year-old UK native was always a “chubby child,” even …

Burpee Variations

Burpees are like the hated, unwanted bastard child of exercise. Burpees are the Tyrion Lannister of fitness —typically hated by everyone but somehow actually as good an option for you as any exercise you in your training repertoire.<p>Burpees have the throne when it comes to full-body bodyweight …

The 12-Minute Leg Workout You Can Do At Home

No equipment needed<p>You don’t need loaded barbells for a great leg workout. Case in point: This lower-body routine, inspired by the <i>Men’s Health</i> METASHRED EXTREME fitness program, uses just your bodyweight.<p>The complex has you mix between three different squat stances: parallel, staggered, and split. …

The Lifting Technique That Will Make Your Biceps Look Like Baseballs

(And maximize muscle growth everywhere else, too)<p>Ever hear of 21s? Not black jack—I’m talking fitness, son.21s are a popular method used by top bodybuilders to shock their muscles into new growth by targeting specific ranges of motion (ROM) for a given movement. It’s a mix of partial and full reps …

How to Maximize Fat Burning After Your Workout

Add this one exercise to the end your routine to rev your metabolism<p>You’re almost done with your workout. Finish strong with—you ready?—kettlebell sumo deadlift jumps. The explosive exercise engages your whole body for a huge calorie-burning effect, says <i>Men’s Health</i> Fitness Director BJ Gaddour, …

3 New Workouts That Burn Fat Fast

Chisel your core and melt away your middle with these amazingly effective plans<p>You’ve long heard that abs are made in the kitchen. And while that adage is true, what you do in the gym counts, too.<p>“Exercise is way underrated when it comes to fat loss,” says BJ Gaddour, <i>Men’s Health</i> Fitness Director, …

Get a Killer Lower-Body Workout With Just One Exercise

Build muscle and rev your metabolism in a matter of minutes<p>Don’t want to think too hard on leg day? This workout from <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S., is about as simple as it gets. With just two dumbbells and one exercise—the alternating reverse lunge—you’ll build lower-body …

19 Exercises That Make You Better At the Bench Press

Add these moves to your routine to take your bench press to the next level<p>Most guys get that you need to switch up your loads, reps, and sets if you want to keep making gains on the bench press.<p>But you should also incorporate different variations of the bench press into your training to maximize …

The 2-Move Workout For a Bigger, More Impressive Chest

It’s just two simple exercises, but if you do them in the right order, you’ll see massive results<p>If you want to start filling out your shirts more, you need to make your upper pecs pop. This two-move routine is designed to do just that.<p>The first move is a single-joint, isolation exercise that …

17 Grooming Products You Should Steal From Your Wife

Don’t avoid her side of the medicine cabinet<p>During the ’70s and ’80s, there was a popular TV commercial that featured a guy trying to use his girlfriend’s deodorant, and she was like, “Whoa, whoa, whoa. That’s made for a <i>woman</i>.<i>”</i><p>These days, however, we <i>encourage</i> you to borrow products from her side of …

The Shoulder Workout From Hell

All you need is a pair of dumbbells … and someone else’s shoulder to cry on when you’re done<p>This is your deltoids’ worst nightmare. These groups of 4 straight shoulder exercises will hammer your delts over and over again until your very last rep.<p>And fair warning: There will be a lot of reps. Max …

The Triset That Hits Your Lower, Mid, and Upper Pecs

Holy chesticle Tuesday!<p>This pec bodybuilding routine will chisel your chest with a triset of flys, presses, and pushups. It uses three unique angles so you can target your upper, mid, and lower pecs.<p><b>Related:</b> RIPTENSITY: The New Training System From <i>Men’s Health</i> That Can Rip Away Fat Fast<p><b>Directions:</b> …

The Situp That Targets Your Abs and Inner Thighs

Because no one should ever be caught dead on the thigh master machine<p>If you want to target your rectus abdominis—a.k.a. your six-pack muscles—there’s no better move than the situp. It zeroes in on the area better than a stabilization movement like a plank.<p>But if you don’t add a medicine ball to the …

The Lower-Body Workout That Hits Your Glutes From 3 Different Angles

Use it to grow your gluteus to the maximus<p>I call this workout the “glutes smash.” The routine won’t just hit your gluteus maximus—the largest muscle in your rear end—but it’ll also hammer your medius and minimus, too.<p>That’s because the three movements shown in the video above target your hips from …

The Ridiculous-Looking Exercise That Shreds Your Core

Planks are boring. This dynamic stability exercise kicks up the entertainment factor while challenging your midsection the entire time<p>Try this movement at the gym, and you may get some side eyes from other patrons. But their looks will be worth it when they can’t stop staring at your abs.<p><i>Men’s</i> …

3 Fat-Destroying Finishers That You Can Do At the End Of Every Workout

Pick one of these options as your workout’s grand finale<p>No one ever tells you to end your workout on a “low” note. That’s because you want to leave the gym feeling better than when you walked in. You want a finale that floods your brain with endorphins and makes you crave more.<p>So we asked Bruce …

The Dumbbell Exercise Every Man Should Do On Chest Day

Pump up your pecs with these twists on an old-school move<p>Don’t settle for your run-of-the-mill dumbbell chest press. Mix things up for greater gains.<p><i>Men’s Health</i> Fitness Director B.J. Gaddour likes to alternate arms, change the starting position, or switch up grips to build more muscle across your …

How to Do the Zottman Curl

And your forearms into firearms<p>If you’re looking for a quick arm pump, look no further than the classic Zottman curl.<p>By rotating from an underhand grip to an overhand grip in the middle of the curl, you’ll target the three major muscles that make up your biceps—the biceps brachia, brachialis, and …

The Chest Workout You Will Love to Hate

It’s no fun to do, but you will love how it makes you feel<p>Overview<p><b>Exercises:</b> 1• <b><br>Total Sets:</b> 5• <b><br>Total Minutes:</b>• <b><br>Best For</b>: Muscle• <b><br>Body Targets</b>: Chest<p>To build a bigger chest, you need to squeeze more out of every rep. And with the chest-squeeze pushup, you’ll do just that—and then some.<p>“By forcefully …

The Glute Workout From Hell

Will it hurt? Yes. Will it get results? Hell yes.<p>It’s time to put that cushion you sit on all day to work with this 10-minute glutes workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>It’s as simple as it gets—one exercise, two variations, 10 minutes—but your butt will be burning by the end. …

The EMOM Workout That Pumps Up Your Arms and Hikes Up Your Heart Rate

Here’s how to get your cardio and arm workouts done at the same time<p>Enter the “cardio gun show.” This EMOM (every minute on the minute) will hike up your heart rate and pump up your arms.<p>You’ll alternate between two movement: jumping rope and the curl to overhead press.<p><b>Related:</b> Build Your Best Body …

The 7-Move Upper-Body Upgrade

Target your shoulders and upper chest with this V-shape workout<p>The V-shaped torso is a magical thing.<p>Put two guys with the same amount of muscle and fat on their frames next to one another, and the one with the broader shoulders and slimmer waist will <i>always</i> look more athletic.<p>And the wider your …

The No-Equipment, Total-Body Workout You Can Cram Into 13 Minutes

Build strength and muscle from head to toe with this highly efficient routine<p>This is not your basic bodyweight workout.<p>The routine, created by <i>Men’s Health</i> Next Top Trainer Gideon Akande, uses twists on conventional exercises like squats, pushups, and lunges to challenge your body in a whole new way.<p>…