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We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Duration: 45 minutes How to do this workout? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercis… 阅读更多内容

Arnold Schwarzenegger's guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren't just the biggest of his day but also the most ideally shaped. If you want arms like Arnold's, you need to keep things basic and brutal with a combination of mass builders and isolation moves. This complete workout gives you everything you need. So go buy a tape measure and see how much you can grow. Duration: 50 minutes Difficulty level: Intermediate Muscles involved: Biceps · Triceps Focus: Build muscle How to do this workout? Perform the followin… 阅读更多内容

You know the drill. You walk into the hotel gym, expect to see a variety of equipment, and all you have is a short stack of dumbbells and some cardio equipment. It might be a disappointment, but it's no reason to stop you from pushing your body and getting a great workout. This plan is designed for the road warrior as well as someone with limited equipment. Our warning: Don't underestimate this plan. You'll be amazed at what you can do in eight weeks with just a few dumbbells. Duration: 30 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss How to do this work… 阅读更多内容

Take a hard look in the mirror. See the reflection starring back at you? All of that is about to change. You're about to begin a workout that has repeatedly changed any type of body, regardless of whether you have 100 pounds to lose or 10. Consider this the fat-loss formula for the image you desire to see. Difficulty level: Advanced Muscles involved: Total body Focus: Fat loss Duration: 60 minutes How to do this workout? Perform this workout three times per week resting a day between each session. For instance, you'd train on Monday, Wednesday, and Friday. When you see a number with a letter… 阅读更多内容

You have a complicated life with little time to worry about whether your workout will actually help you achieve your goals This plan is designed for someone that wants to think less and see more-as in, speed up your fat loss and tone every inch of your body. Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle How to do this workout? Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below. The workout consists of two days of training: Workout A and Workout B. You'll alternate these… 阅读更多内容

All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. This workout is a throwback. One barbell, four exercises, and a balls-to-the-wall training approach that will pack on muscle and shred your body. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 20 minutes How to do this workout? Perform this full-body workout at least three days a week, resting at least a day between each sessio… 阅读更多内容

What happens when you ask some of the best trainers in the world to select their favorite ab exercises and then blend them in a unique way? You have a workout that you need to try to believe. This special routine has your abs covered-training it directly with isolation movements, and indirectly with core stabilization moves like squats. Give it a try and you'll quickly see what you've been missing. Difficulty level: Advanced Muscles involved: Abs Focus: Abs · Fat loss Duration: 45 minutes How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on… 阅读更多内容

We all want a flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. If you want to start seeing results it's time to start trying something new. You won't find any crunches in this workout, but you will finally find the body you've been wanting. Difficulty level: Beginner Muscles involved: Abs Focus: Abs · Fat loss Duration: 25 minutes How to do this workout? Perform the following workout 1-2 times per week. You can do this as a separate workout or after a weight-trainin… 阅读更多内容

The instant V-taper plan It's no secret how men can look in better shape: Build a wider chest, shoulders, and back, and suddenly your waist will look a lot smaller. Easier said than done, but not impossible. In fact, this workout has been showing to do just that-challenge all the muscles you need to look bigger, and structure it in a way where you just might burn some fat as well to actually make your stomach look smaller. Difficulty level: Intermediate Muscles involved: Shoulders · Chest · Back · Biceps · Triceps Focus: Build muscle · Fat loss Duration: 60 minutes How to do this workout? P… 阅读更多内容

The V-taper workout plan Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go get it. This plan has exactly what you need to sculpt the ultimate guy physique. Duration: 60 minutes Difficulty level: Beginner Muscles involved: Core · Chest · Shoulders Focus: Build muscle · Fat loss How to do this workout? Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set o… 阅读更多内容

Pull-ups, dips, and ring muscle-ups! For dumbbells, I love Arnold presses, curls, and rows!… 阅读更多内容

Heron pose (krounchasana) Like its namesake, the Heron, this pose is incredibly graceful. This posture is included in both the Ashtanga and Bikram forms of yoga. Difficulty level: Advanced Equipment: Strap Muscles involved: Legs Focus: Flexibility Steps Begin seated in staff pose. Bend your left knee and place the top of your left foot on the ground just outside your left glute. Bend your right knee and take a hold of the outer edges of your right foot with either hand. Gently press your heel away and up, lengthening your right leg. Draw your shoulders down and together on your back and lif… 阅读更多内容

Bicep curl with leg extension This is a coordination exercise. Difficulty level: Intermediate Equipment: Dumbbells Muscles involved: Arms · Core Focus: Strength Steps Sit tall with your legs straight. Hold a 1 to 3 pound dumbbell, keep your elbows close to your waist, palms facing up. Curl into your tailbone. Lift your right leg 2 inches off the mat. Bend your elbows and your right leg. Straighten your arms and leg, hovering it just over the mat. Repeat 4 times. Lower your right leg. Lift your left leg 2 inches off the mat. Bend your left leg as you bend both arms. Repeat 4 times. Lower you… 阅读更多内容

Wide-stance plank with opposite arm and leg lift This challenging exercise improves muscular endurance and core strength. The movement also improves balance and stability of the core. Difficulty level: Intermediate Equipment: No equipment Muscles involved: Glutes · Abs Focus: Strength Steps Position yourself on your elbows and toes, with your body forming a straight line from your shoulders to your ankles. Brace your abs and squeeze your glutes, and spread your feet wider than shoulder-width apart. Lift one arm and the opposite leg off the floor. Hold, then return to starting position and a… 阅读更多内容

Lying concentration cable curl The lying concentration cable curl is an isolating exercise that develops size and strength of the biceps. The lying position prevents other muscle groups from assisting the body with the exercise. Difficulty level: Intermediate Equipment: Cable attachment Muscles involved: Biceps Focus: Strength Steps Adjust the cable machine so the handle is on the lowest setting and use a straight bar attachment. Grab the bar with an underhand grip and your hands shoulder-width apart. Lie flat on your back with your arms fully extended. Contract your biceps and curl the bar… 阅读更多内容

Reverse grip wrist curl Difficulty level: Beginner Equipment: Dumbbells · Bench Muscles involved: Forearms Focus: Strength Steps STEP 1 Sit on a bench with a double overhand grip on a pair of dumbbells. Rest the weights on your thighs. STEP 2 Lift your hands up by extending and curling your wrists. Pause, then return the weights to the starting position. Tips Do not round your upper back or use any momentum to move the weights. Keep the focus on your wrists and forearms. Perform a full range of motion for each rep making sure to return to the starting position before beginning the… 阅读更多内容

Alternating dumbbell lying triceps extension Difficulty level: Intermediate Equipment: Dumbbells · Bench Muscles involved: Triceps Focus: Strength Steps STEP 1 Lying back on a bench with dumbbells in each hand, your arms fully extended overhead. Keeping one dumbbell stationary, lower the other one by bending at the elbow until it's just above your shoulder. STEP 2 Pause, then extend the arm back to the start position by contracting the triceps. Tips Keep your back flat during the exercise to avoid injury. Keep your upper arm and elbow still… 阅读更多内容

Medicine ball alternating V-up Difficulty level: Advanced Equipment: Medicine ball Muscles involved: Hips · Abs Focus: Strength Steps STEP 1 Lie on the floor face-up with your legs straight and feet together. Hold a medicine ball with both hands over your head. STEP 2 Simultaneously lift your legs and torso off of the floor, bringing your arms forward until the ball touches your ankles. Reverse the movement to return to the starting position. Tips Do not round your lower back at the bottom of the movement. Squeeze your abs tight at the top of the movement… 阅读更多内容

Two-arm doorway stretch Difficulty level: Beginner Equipment: Squat rack Muscles involved: Shoulders · Chest Focus: Flexibility Steps STEP 1 Stand in a doorframe or squat rack and push your arms out to your sides, placing your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground. STEP 2 Slowly walk forward until you feel a light stretch in the chest and shoulders. Hold this stretch for 30 seconds, and return to starting position. Tips Do not continue the stretch if you have any tingling sensations. Do not hyperextend th… 阅读更多内容

Single-leg dumbbell straight-leg deadlift Difficulty level: Intermediate Equipment: Dumbbells Muscles involved: Glutes · Back · Hamstrings · Shoulders · Total body · Abs Focus: Strength Steps STEP 1 Stand tall with a dumbbell in each hand and palms facing toward your thighs. Lift one leg off the ground while keeping a slight bend in your supporting leg. This is your starting position. STEP 2 Lean forward at your hips while simultaneously raising your free leg backwards. Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel wit… 阅读更多内容