Marcel Villeneuve

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The Minimalist's Strength Workout

Like most athletes who would rather be outdoors running, riding, swimming, or hiking, I don’t set aside much time for the gym. Yet I fully realize the importance of building general strength and mobility—not just to support my outdoor activities, but also for everyday health and fitness. I’d like …

Workouts

The Kettlebell Weight Loss Workout

If you want to minimize your time in the gym and maximize your calorie burn and results, grab a pair of kettlebells. Most exercises using the …

The Most Effective Interval Workout For Burning Fat | Men's Health

I call it MetaHIIT because it involves using bodyweight resistance training exercises to stimulate your muscles through a fuller range of motion and ultimately max out the metabolic spike from your training. I’m such a big believer in drop sets that I designed two of the workouts in my new …

Microsoft slams Apple with a new Surface Pro commercial

Two weeks ago, Apple released "What's a computer?" a commercial — which you can watch below — designed to sell the iPad Pro super tablet as a full-fledged replacement for a laptop.<p>Well, Microsoft didn't like that much, judging from a new Microsoft Surface ad called "What's a computer? Just ask …

IPad Pro

The No-Equipment, Total-Body Workout You Can Cram Into 13 Minutes | Men's Health

Instead of pushups, you’ll do dive-bomber pushups, which target the fast-twitch muscle fibers—the ones with the greatest potential for size and strength—in your chest, shoulders, and triceps, Akande says.<p>Instead of split squats, you’ll do crane split squats, an explosive variation that will crank …

How to Do the Incline Reverse Bench Crunch | Men's Health

The exercise mimics the same pattern as the hanging leg raise—pummeling your lower abs and activating your upper back—but removes a level of difficultly since you are lying on a bench.<p>Watch Gaddour perform the movement in the video above, then give it a shot for yourself.<p>Do as many reps as possible …

The MetaShred Workout That Carves Your Core | Men's Health

The complex shown in the video above is comprised of 6 movements that you do for 3 total minutes. Repeat up to 5 times.<p>Since you’re working for 5 to 10 times longer than a normal working set at the gym, the oxygen demands are off the charts. After just one round, your metabolism will go through the …

The 200-Rep Butt and Gut Workout | Men's Health

The butterfly situp targets your six pack and loosens your groin, he says, while the butterfly hipup activates your glutes and mobilizes your hip rotators.<p>When you pair them together, you get a butt and gut bodyweight combo that’s tough to beat. Give it a shot with the 200-rep workout shown in the …

The Ultimate Fat-Frying Tabata Workout | Men's Health

That’s probably why it’s one of the most popular workouts ever. You’ll see it used in CrossFit boxes, home workout DVDs, fitness bootcamps, team sports, and personal training sessions.<p>Here’s the thing, though: In Dr. Tabata’s original study, he had elite cyclists do 20-second, all-out sprints …

Killer Burpee Workout | Men's Health

Here’s how: Grab a low box or step. Perform the following three burpee variations in a row.<p>1. Low-Box Runner Burpee<br>2. Low-Box Lateral Runner Burpee<br>3. Low-Box Lateral Plyo Pushup Burpee<p>For each variation, do as many reps as possible in 30 seconds. Don’t rest between the exercises.<p>Once you’ve …

The MetCon Workout That Only Requires a Bench and Your Body Weight | Men's Health

<b>Related:</b> Check Out the Get Back in Shape DVD—30-Minute Muscle and Cardio Workouts that Will Transform Your Body<p>Do it: Perform as many side-to-side jumps as possible in 20 seconds. Rest 10 seconds. Then do as many reps of stepup jumps as possible in 20 seconds, and then rest for 10 seconds.<p>That’s 1 …

Target Your Abs with the Elevated Bicycle Crunch | Men's Health

The move not only targets your abs, but improves your thoracic spine—or upper and mid back—rotation, cross-body coordination, and hip mobility, too.<p><b>Related:</b> THE 21-DAY METASHRED—an At-Home Body-Shredding Program From <i>Men’s Health</i> That Strips Away Fat and Reveals Hard Muscle<p>Do 5 sets of 20 reps per …

The Combo Exercise That Works the Front and Back of Your Legs | Men's Health

I call this combo exercise a “quad-ham sandwich,” and it’s one of my favorite ways to simultaneously hammer the front and back of my legs.<p>First, perform a dumbbell Bulgarian split squat. Then, at the top of the exercise, do a hip hinge with your back foot still elevated. That’s 1 rep.<p>Focus on your …

One Arm Sumo Deadlift | Men's Health

<b>Related:</b> Normal-Sized Guys Who Are Freakishly Strong Tell You How They Did It<p>By changing arms every single rep, you’ll be able to stay in constant motion and use a heavier load than you would if you performed all your reps on one side first. This allows for a better fat loss and muscle-building …

The Fat-Frying Kettlebell Workout from Hell | Men's Health

(To unlock a new level of total-body transformation, check out the new METASHRED EXTREME workout program from <i>Men’s Health</i>.)<p>Here’s how to do it: Grab a heavy kettlebell. Perform 20 swings, and then do a 30-second suitcase carry with the weight in your left hand.<p>Stop, and immediately perform 20 more …

The 5-Move Complex That Firebombs Fat | Men's Health

Check out one of my favorite complexes below.<p>The constant motion allows you to cram a ton of work into a short amount of time, keep your heart rate elevated, and hit a ton of muscle groups at once. And using a single dumbbell instead of two will target strength imbalances between sides, and better …

Semicircle Mountain Climber | Men's Health

But instead of staying in one place, you’ll move your feet side to side so that they create an arch on the floor. Can’t picture it? Watch Gaddour demonstrate the exercise in the video above.<p>The new pattern increases the intensity of the mountain climber and creates more instability in your core, …

One-Dumbbell Upper-Body Workout | Men's Health

You’ll perform 10 reps of the single-arm chest press every minute on the minute for 10 minutes straight. Then you’ll follow the same protocol for single-arm supported rows.<p>The routine packs a ton of chest and back work into a short amount of time, says Gaddour.<p>And since you’re working each side of …

4 Bodyweight Lunge Variations | Men's Health

We get it. The classic exercise isn’t the most exciting move in your arsenal. It probably gets tossed aside to make more room for running or the Bulgarian split squat or the back squat or the deadlift.<p>But that’s a mistake, says <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>Weight-free lunge …

The Triple Core Crush Workout | Men's Health

Designed by <i>Men’s Health</i> Next Top Trainer Gideon Akande, the bodyweight circuit—which consists of plank jumps, oblique dips, and tricycles—hits your core from every single angle.<p>You’ll work your shoulders, hip flexors, lower back, obliques, and—the muscles every guy cares about—the rectus abdominis, …

The ‘Squat Jackup’ May Be Your New Favorite Cardio Workout

This 3-exercise bodyweight flow will burn a ton of calories and help you get in great shape<p>Whether you’re stuck inside, you’re on the road, or you absolutely can’t stand pounding the pavement, you’ll love this no-run cardio complex.<p><i>Men’s Health</i> Fitness Director calls it the “squat jackup,” and it …

Exercise

Build Strong, Athletic Legs with Nothing More Than Your Body and a Chair

Go from chicken legs to beast mode with this 5-exercise bodyweight workout<p>Think you can only build significant size and strength in your legs with heavy weight training?<p>Then you haven’t tried this bodyweight workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p><b>Related:</b> THE 21-DAY METASHRED—an …

The 4-Minute Rowing Workout That Doesn't Require a Rower Machine | Men's Health

(For an incredible workout that’ll make your abs, quads, and biceps pop—check out the new METASHRED EXTREME transformation program from <i>Men’s Health</i>.)<p>Watch the video above to see Gaddour demonstrate two rowing options: the squat row and the single-arm row.<p>Pick one, and then do as many reps as …

6 Exercises to Chisel Your Serratus | Men's Health

If you’re a huge fan of the <i>Rocky</i> movie franchise, you’ll be all too familiar with this body part. Rocky Balboa kept getting in better shape from <i>Rocky I</i> to <i>IV</i>. But he went from lean to shredded from <i>Rocky III</i> to <i>IV</i>. And the muscle that “popped” the most was Rocky’s serratus.<p>Some would say that it was …

The Mobility Move You Should Do Before Every Workout | Men's Health

<i>Men’s Health</i> Fitness Director B.J. Gaddour calls it “The One Mobility Move to Rule Them All.” And he’s not kidding. (Watch him demonstrate it in the video above.)<p>“It addresses all the areas we really want to open up—your ankles, hips, and upper back.” Gaddour says.<p>The mobility movement also …

Strengthen Your Upper Back with the Band Pull-Apart | Men's Health

There are three ways you can program the exercise into your workout routine.<p>1. Use it as part of your warmup. Do 10 to 20 reps.<p>2. Perform it as an “active recovery” between other exercises. Do 10 to 20 reps.<p>3. Do an upper-back finisher at the end of your workout to get a great pump. Do 50 to 100 …

The Triple Crush Arm Workout | Men's Health

Or you could just do the Triple Crush—which combines all three movements into one exercise to give you the fastest arm pump in the world.<p>Watch <i>Men’s Health</i> Fitness Director B.J. Gaddour perform the combo in the video above. Then grab a single kettlebell or a pair of dumbbells and give it a go.

Build a Stronger, More Powerful Body with the Stepup | Men's Health

So when it came to the stepup, we put at least a 45-pound plate on each side. Most of us couldn’t even do one good stepup with our bodyweight, but somehow we thought things would improve when we put 135 pounds on our back.<p>Not so much.<p>I found stepups, at least the way I used to do them, to be …

The Plank Jack Complex That Crushes Calories and Carves Your Core | Men's Health

The quick movement of your feet provides a great dynamic stability challenge that makes your abs scream, and ramps up your heart and metabolic rate.<p><b>Related:</b> THE 21-DAY METASHRED—an At-Home Body-Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle<p>And you can make it even …

Build a Bigger, Stronger Back with the Bent-Over Row Ladder | Men's Health

Here’s how to do it: Grab a pair of dumbbells, bend at your hips, and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length.<p>Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder …