101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.
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Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.
HOW IT WORKS
Although you’ll train for only a fraction of the time that most guys sweat it out in gyms, you won’t sacrifice big gains in this workout. The brisk pace will double as cardio, and the sequencing has another advantage as well—moving from smaller to larger muscle groups enhances the way your muscles are recruited, resulting in greater strength and muscle gains.
The workout is broken into six circuits. It may look long, but the whole routine will take only 20 minutes. Perform the circuits in order, repeating where noted. Your rest between exercises should be only as long as it takes to transition between moves. Repeat this workout up to four times a week on nonconsecutive days.
1. TREADMILL RUN/WALK
Walk one minute and then sprint one minute.
2. DUMBBELL FLYE
Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows as you spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.
Reps: No more than 15
Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor.
Reps: 30 sec.
Get into pushup position and then lower your forearms to the floor. Brace your abs and hold the position.
CONTINUE WORKOUT [PAGE 2]
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Reps: As many as possible
Hang from a pullup bar with hands facing away from you outside shoulder width. Pull yourself up until your chin is over the bar.
2. DUMBBELL LATERAL RAISE
Hold a dumbbell in each hand and stand with palms facing your sides. Raise the weights up and out 90 degrees until your arms are parallel to the floor.
3. LYING DUMBBELL SKULL CRUSHER
Lie back on a flat bench with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head.
4. SIDE-TO-SIDE HOP
Reps: 30 sec.
Place something small on the floor to act as a hurdle and jump over it side to side. Minimize your contact with the floor.
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1. DUMBBELL LUNGE
Reps: 20 (each leg)
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Stand with feet shoulder width and bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Jump your legs back up so they land between your hands and then stand up quickly.
1. DUMBBELL PULLOVER
Lie on a bench holding a dumbbell by one end over your face. Lower the weight behind your head so you feel a stretch in your
lats. Pull the weight back over your face.
2. HOP ONTO BENCH
Stand behind a bench or low box and hop up onto it. Step down and repeat.
1. DUMBBELL CURL
Hold a dumbbell in each hand and, keeping your upper arms in place, curl the weights.
2. LATERAL BAND WALK
Wrap an elastic band around your ankles and step sideways for 20 feet and then come back, keeping tension on your legs throughout.
Reps: 30 sec.
Place one foot on a bench or box, as shown. Step up onto the surface, but don’t rest the trailing leg on it. Alternate legs each rep.
2. LEG LIFT
Reps: To failure
Lie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and raise them up until they’re vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.
Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.
Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.