1

CONTENTS
Fast Muscle Secrets 2
The 15-Minute Gym Workout 3
Play Injury Free 4
The Ball-Field Workout 6
The Summer-Fit Workout 7
Major
League
Workouts
m
WANT TO BUILD SPEED, POWER, AND
TOTAL BODY STRENGTH? STEAL
THESE TIPS FROM TOP MLB
PLAYERS AND TRAINERS.
www. Me n s He a l t h . c o m 2
BACK TO CONTENTS
Are you ready for your big break?
Jacoby Ellsbury, center fielder for
the Boston Red Sox, was more than
ready. In a single season, he went
from hacking away in the minors for
the double-A Portland (Maine) Sea
Dogs to fill-in player for the Sox to
postseason phenom, hitting a who-
the-hell-is-this-kid .438 in the 2007
World Series.
Two nods, two opportunities
nailed, thanks to his dedication to
training.
You dont seize your big moments
in a single moment, Ellsbury says.
Those opportunities come because
you seized all of the small moments
before ityour every workout, your
every at-bat.
Ready to seize your big moment?
Take Ellsburys advice.
UPGRADE YOUR WORK ETHIC
Most men think theyre ready for a
job promotion or their shot in the
limelight, but few actually are. You
have to be painfully honest with
yourself, says Ellsbury. Did you
work as hard as you could have
today? Make it so every day.
BE IRREPLACEABLE
You never know when more responsi-
bility will come. But big things happen
to those who hustle. Show up every
day and bust your hump, and people
will not only respect you but start
relying on you, too, says Ellsbury.
TURN YOUR WEAKNESS INTO
YOUR STRENGTH
Ellsbury wanted to add more pop to
his bat, so he attacked the weights.
Im warming up with weights that I
was maxing out on 6 weeks ago, he
says. Lifting four times a week and
eating six meals daily helped him
pack on 15 pounds of muscle.
SHATTER RECORDS
Ellsbury takes aim at records that
arent tallied in box scores. Each
spring, he attempts to put up the best-
ever performance on the MLB power
test (see below), which scouts use to
rate talent. Create your own chal-
lenges that will make you a Hall of
Famer in your office, then attack.
The 30-yard dash
The benefit Increases
acceleration and burns fat
at warp speed
How to do it Stand side-
ways to the direction
youre going to sprint (as
if stealing a base). Start
the clock as soon as you
move, and stop it when
you cross the 30-yard line.
Ellsburys best
3.49 seconds
Steal his secret Do 8 to
10 repetitions of the
30-yard sprint 2 or 3 times
a week. Rest 60 seconds
between reps, says
Ellsburys Oregon-based
personal trainer, Matt
James.
The 20-yard
shuttle
The benefit Improves
agility and quickness, so
you can steal home
How to do it Place three
markers in a row 5 yards
apart. Stand at the middle
marker. Sprint to your
right and tag the far-right
marker with your right
hand. Then sprint all the
way across to the far left,
touch it with your left
hand, and sprint to the
starting point.
Ellsburys best
4.0 seconds
Steal his secret Stay
low and bend at your hips
to change direction faster.
The medicine-ball
rotational throw
The benefit Builds core
power; helps you hit the
long ball
How to do it Hold a light
medicine ball. Stand per-
pendicular to the direction
you plan to launch the
ball and cradle it waist-
high with both hands.
Rotate your arms and
torso back, and sling the
ball forward.
Ellsburys best 63 feet,
using a 3-kilogram ball
Steal his secret Try
the Russian twist toss.
Watch the exercise at
MensHealth.com/video/
back/medicine-ball-rus-
sian-twist#/video/all
The vertical jump
The benefit Boosts
lower-body power; helps
you make leaping grabs
How to do it Stand
against a wall, extend your
arm, and mark your reach
with chalk. Then jump as
high as you can and make
another mark. The space
between marks is your
vertical jump.
Ellsburys best
40 inches
Steal his secret Add the
dumbbell jump squat to
your workout. It powers
up your hips and legs, so
you can jump higher.
These will help you run faster, jump higher, and be more explosive,
says Ellsbury. Ready to raise your game? Use his tips to improve in each
drill, and retest yourself every 4 to 6 weeks.
TAKE THE MLB POWER TEST
See how you stack up against Jacoby Ellsbury in these four drills
6
.
5
Fast Muscle
Secrets
DISTANCE IN INCHES FROM THE
BUSINESS END OF A 33-INCH BAT TO
THE CENTER OF ITS SWEET SPOT
Source: University of Sydney
GET
FASTER
ON LESS
MILEAGE
Running less can make
you faster. In a University
of Copenhagen study,
runners slashed an aver-
age of 1 full minute off
their 10-K times by
switching to a speed
endurance regimen of
fewer miles combined
with intense intervals.
The runners cut their
weekly mileage from
34.2 to 20.6 miles. Plus,
two or three times a
week, they ran eight to
12 intervals lasting
30 seconds each at
95 percent effort, taking
3 minutes to rest between
them. After 9 weeks, the
speed group fared better
on most performance
testshalf of the group
members set personal
recordsthan runners
who continued with their
usual routines. The
intense training elevates
levels of a protein that
regulates the potassium
that can accumulate
around muscle bers and
cause fatigue, says study
author Jens Bangsbo,
PhD.
www. Me n s He a l t h . c o m 3
BACK TO CONTENTS
The 15-Minute
Gym Workout
TO BUILD SPEED, POWER, AND TOTAL-BODY STRENGTH,
STEAL A PAGE FROM THE ANGELS TRAINING MANUAL
To get the body of a true athlete, you need to build explosive, multidirectional
power and stability, says strength coach T.J. Harrington, CSCS, strength and
conditioning coach for the Los Angeles Angels. Harrington uses workouts like
the one below to help the team dominate on the diamond.
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3
3
3
2
2
2
2
2
1
1
1
1
HALF-KNEELING ROTATIONAL CHOP
Attach a rope handle to the high pulley of a cable station and
grasp the handle with both hands. With the weight stack to your
left, kneel on your right knee; this is the starting position [1].
In one movement, pull the rope down and past your right hip
without bending your arms as you simultaneously rotate your
torso [2]. Reverse the move to return to the starting position.
Doall your reps, switch sides, and repeat.
SINGLE-ARM CABLE ROW WITH ROTATION
Attach a stirrup handle to the low pulley of a cable station.
Now grab the handle with your left hand and assume a stag-
gered stance, right foot forward [1]. Keeping your core tight
and your lower back naturally arched, pull the handle to your
left side [2] and then pivot to your left [3]. Reverse the
movement to return to the starting position. Do all your reps,
switch sides, and repeat.
BULGARIAN SPLIT SQUAT WITH MEDICINE BALL
Hold a medicine ball in front of your chest with the top of your
left foot on a bench behind you [1]. Slowly lower your body as
far as you can while lowering the ball toward your left thigh [2].
Pause, and push yourself back up, lifting the ball above your
right shoulder [3]. Do all your reps, switch sides, and repeat, this
time bringing the ball toward your right thigh.
MEDICINE BALL SIDE LUNGE WITH TOUCH
Hold a medicine ball in front of your chest, feet shoulder-width
apart [1]. Take a big step to your left, lowering your body by
pushing your hips back and bending your left knee as you bring
the ball down to touch your left shin [2]. (Dont let your right
foot rise off the floor.) Do all your reps, switch sides, and repeat,
this time bringing the ball to your right shin [3].
ALTERNATING SHUFFLE PUSHUP WITH BAND RESISTANCE
Assume a pushup position with your hands shoulder-width apart
and a resistance band looped around your wrists [1]. Reach out
with your right hand until the distance between your hands is
about twice shoulder width [2]. Now reach in with your left hand
so your hands are once again shoulder-width apart and do a
pushup [3]. Repeat the process to your left. Thats 1 rep.

DO THIS
Perform the
exercises as a
circuit, doing 12
to 15 reps of each
before moving to
the next without
resting.
Once youve done
them all, rest 60
seconds. Repeat
the circuit two
moretimes.
1
GAIN
MORE
POWER
The quicker you
can swing a bat,
the more time
youll have to
adjust to a
pitchand the
more power
youll have when
you connect.
LOSE THE DOUGHNUT
Swinging a bat thats too
heavy or too light in the
on-deck circle can prime the
wrong muscles. This may
slow your bat speed and mess
up your swing mechanics,
says David Szymanski, PhD,
CSCS, coauthor of a Louisiana
Tech University review.
SWING A BALL
In an explosive, swinglike
motion, heave a medicine ball
against a wall. For 3 weeks,
do 6 reps per side with a
10-pound ball 3 days a week,
he says. The next 3 weeks,
decrease the weight to
8 pounds but do 2 sets of
8 reps. Finally, for 3 weeks
after that, switch to a 6-pound
weight and do 2 sets of 10.
REPEAT FREQUENTLY
Swing your game bat at least
100 times a day 3 times a
week, for 6 to 8 weeks to
increase bat speed and
reduce sore ness during the
season. Using a wooden bat in
batting practice can improve
your precision.
www. Me n s He a l t h . c o m 4
BACK TO CONTENTS
EVAN LONGORIA HAS SEEN the DL enough times to know one thing for certain: You cant prevent every injury, he says. Indeed,
the Rays third baseman suffered a significant hamstring injury during the 2012 season. But Longoria is confident hell come back
strong, and quickly. Thats because he spends months of his off-season preparingnot for baseball but for anything. He just wants
to be powerful and resilient. Its an approach any athlete at any level can use.
Defend against
wear and tear
Yes, some of Longorias best
moments have come at bat.
But he spends most of every
game in the typical third-
baseman stance: squatting,
bent at the waist, tensed,
glove ready. You have to be
literally on your toes at all
times, he says. With the
number of pitches thrown
and the number of games
played, its tough. When you
train, dont do it to prepare
for the glory shotthe big
swing or the leaping touch-
down. Prep your body for the
moves that grind it down.
Build an Inelders Quickness
Work this Rays drill into your routine 2 or 3 times a week to turbocharge your footwork. It will improve
coordination and lateral movement, says Kevin Barr, the Rays strength and conditioning coach.
2
Start with an end cone
on your right. Step
sideways over the rst
cone with your right
foot, then bring your
left over as quickly as
possible. Repeat.
1
Arrange three
small cones in a
line, each about
1 foot apart.
3
When you reach the
other end cone, touch
the ground with only
your right foot, and
then reverse direction.
Go back and forth like
this three times.
Build strength first,
then skills
Longoria ignores bats, balls,
and gloves during the off-
season. The only thing on
my mind is preparing my
body for baseball, he says.
The distinction is important:
Sports-related skills might
be more fun to work on, but
if your body isnt strong and
agile, skills training could
lead to injuries. Thats why
Longoria hits the gym from
November through February.
Before tackling a new sport,
its ideal to have a window of
4 to 6 weeks so you can pre-
pare your body.
Train for every
challenge
Longoria has a complex gym
regimen that he uses to build
core strength, flexibility, and
explosive speed. That means
running in short bursts;
doing single-leg exercises
(to prevent his dominant leg
from overcompensating);
and using resistance bands
at different angles so his
muscles are primed for a
wide range of motion. And
Longoria pays careful atten-
tion to the parts of his work-
outs he likes the least; that
way he doesnt let himself
cheat by doing less of them.
Stay on your feet,
not in your seat
Everyone has to be strapped
into a seat at some point.
Longoria is often stuck on
buses and planes, and youre
plopped in an office chair for
hours. The travel and every-
thing else takes a toll on
your body, especially your
legs, Longoria says. So he
stays as active as he can in
these situationsby stretch-
ing, walking, or even doing
some lunges or squats.
Whether youre at your desk
or stuck on a long flight,
remember that any sort of
movement helps.
1 3 5 Starting position 2 4
Reverse,
repeat
Play Injury Free
IF YOU TRAIN HARD IN THE OFF-SEASON, SAYS TAMPA BAYS EVAN LONGORIA,
YOULL BE PREPARED TO BOUNCE BACK FROM INJURY AND SUCCEED
DAYS 13
Plump up the sofa
cushions, grab the
remote, and pre-
pare to be bored.
Your job: Follow the
RICE regimen (rest,
ice, compression,
elevation) for the
injured extremity.
Pop ibuprofen to
ease pain and
inflammation.
DAYS 414
Now you can gently
move the affected
area, as long as it
doesnt hurt. Stop if
youre feeling pain.
A little heata
shower, whirlpool,
or heating padis
okay at this point,
but you should still
ice the area after
moving it.
DAYS 1528
Youre itching to
get back in the
game. Prepare by
gradually increas-
ing mobility above
and below the
injured area. Dont
resume full-speed
activity until you
can move fluidly,
without pain or
restriction.
How to
Recover from a
Muscle Injury
No matter what the injury,
the recovery process
is the same, says
Shon Grosse,
PT, ATC, CSCS.
TO PREVENT
AN INJURY TO
YOUR MIDBODY
Activate your core
muscles with
abdominal bracing.
Stand with your feet
shoulder-width
apart and contract
your abs. Hold for
3to 5 seconds, tak-
ing deep breaths,
and then relax. Do
this 10 to 20 times.
www. Me n s He a l t h . c o m 5
BACK TO CONTENTS
BUSTER POSEY,
CATCHER,
SAN FRANCISCO
GIANTS
BRYCE HARPER,
CENTER FIELDER,
WASHINGTON
NATIONALS
MIKE TROUT,
CENTER FIELDER,
LOS ANGELES
ANGELS
1. HAVE OPTIONS
In college, poised to
make big money, Buster
Posey still earned high
grades. If I were to
slack off on something
in school, whats to say
I wont let up on some-
thing in baseball? His
2011 injury reminded
him how easily a career
can change. Likewise,
his on-field versatility
made him especially
valuable.
2. ACKNOWLEDGE
WEAKNESSES
Even a batting champion
knows he can improve.
Youre always trying to
figure out, Whats my
weakness? What can I
improve upon? Posey
says. But that advice can
be taken too far.
You want to fine-tune
the stuff you feel youre
strong at as well. Fair
warning, pitchers.
1. SET ASIDE
CHILDISH THINGS
In junior college, Bryce
Harper may have cost his
team a national title by
showing up an ump and
getting ejected. He blew
a kiss to a minor-league
pitcher after hitting a
homer. Now he knows
his job is to give our
team the best chance to
win. You cant do that if
youre out of the game.
2. EXPECT
TO SUCCEED
The best players fail
to reach base about
60 percent of the time.
Harpers approach,
in good times and in
slumps: Every single
day I think maybe I can
go 3 for 4 tonight, or
2 for 4, he says. You
have to think the right
way whether youre
struggling or not.
1. REST YOUR BODY
AND YOUR MIND
Every guy reading this
has probably fantasized
about being someone
much like Mike Trout:
really good at every
sport. But just because
he was good didnt
mean he played them
year-round in high
school. Take football:
Despite having the
ideal combination of
strength and speed (and
a resemblance to Brian
Urlacher), he played
only a year in high
school. I just wanted to
have a life, he says. It
gets tough after a while.
Taking off 3 or 4 months
out of the year really
helped.
2. ENJOY THE
MOMENTS
Trout is either the best
actor in baseball or the
most uncomplicated
athlete youll ever meet.
He seems to enjoy every
part of the game, includ-
ing the screaming, heck-
ling fans in the outfield.
Sometimes it can be
pretty funny, he says. I
like to have fun with it,
say stuff back. (It should
be noted, however, that
this could change in
July, when he plays at
Chicagos Wrigley Field
for the first time.)
YOUR SPRING
TRAINING WORKOUT
When the ball is in play, baseball is a high-velocity sport, so you
have to train at high velocities, says Steve Odgers of the Boras
Sports Training Institute in Aliso Viejo, California.
POWER SKIP
This hybrid of sprinting and jumping improves not only takeoff
mechanicsthe sequential action of the ankle, knee, and hip
jointsbut landing as well. On each skip, thrust one knee up
toward your chest while swinging up with your opposite arm. Go
20 yards; thats 1 rep. Do 2 sets of 10 to 12 reps.
CABLE HIGH-TO-LOW PULL
Roaming the alleys in a ballpark (or lifting a toddler from a car seat)
challenges your balance and core stability. This exercise helps both.
Attach a stirrup handle to the high pulley. In a staggered stance
right foot forward, left foot backgrab the handle with your left hand
and pull it straight down to the left side of your torso, just below your
ribs. Do 10 to 12 reps, then switch sides. Do 2 to 3 sets.
T-PUSHUP
Adding rotation to a pushup makes the exercise more specific to
playing on the diamond. From a pushup position, lower your chest
to the floor; as you push up, rotate your torso to the left while reach-
ing toward the ceiling with your left hand. At the top, your arms and
torso should form a T. Lower your hand and repeat to the opposite
side. Do 2 or 3 sets of 10 to 12 reps.
FUEL FOR THE FIRE
At the heart of Matt Kemps makeover was a carb cycling schedule
designed by his trainer, Garrett Shinoskie, CSCS. The diet is
divided into three categories: high-, medium-, and low-carb days,
he explains. Training days that elicit the highest metabolic
demand receive the greatest amount of calories. Makes sense,
right? More work requires more fuel. For any guy who wants to
turn his own game around, Shinoskie describes a basic cycle.
LOW CARB
THE MEAL
A typical low-carb
meal includes 5 to 7
ounces of lean meat
(ideally organic), pre-
pared the way you
like. Pair that with 1 to
1 cups of vegetables
and one or two serv -
ings of nat ural, healthy
fat, such as avocado
or virgin olive oil.
MEDIUM CARB
THE MEAL
Eat 5 to 7 ounces of
lean meat prepared
the way you like, along
with 30 to 50 grams of
carbo hydrates from a
low- or medium-glycemic
starch source (such as
sweet potatoes, brown
rice, or beans). Limit
added fat.
HIGH CARB
THE MEAL
Here you want about
the same amount of lean
meat as the other days
(5 to 7 ounces, prepared
the way you like), along
with 50 to 100 grams
of carbo hydrates from
starch and fruit sources.
And again, youll want to
avoid any additional fat
with this meal.
THE WORKOUT
Low-carb intake is for
rest days or days with
low training stimulus.
On these days, I like to do
core/mobility sessions,
low-intensity total-body
sled recovery workouts,
or both. I also prefer
low carb for evening
meals and/or snacks on
high and medium days.
THE WORKOUT
Medium-carb days are
scheduled when the
training is at moderate
volume and intensity.
I like to pair medium
days with most upper-
body training sessions,
unless the program
requires high volumes
or training intensities.
THE WORKOUT
As youve probably
guessed by now, high-
carbohydrate intake
is for days when the
athletes training
stim u lus is high vol ume,
high intensity, or both.
I like to pair high-
carb days with lower-
body and power-
training sessions.
THE POSEY PRINCIPLES
HARPERS HABITS
TROUTS TIPS
TIPS FROM THE PROS
www. Me n s He a l t h . c o m 6
BACK TO CONTENTS
The Ball -Field
Workout
FIVE BALL-FIELD DRILLS
FOR SHEDDING FAT FAST
THE HOPSCOTCH
This drill boosts your cardio-
vascular system and explosive
power. Keeping knees aligned,
make small side-to-side jumps
over the chalk from home plate
to first base. Switch to single-leg
jumps with your left leg to second
base and your right leg to third.
Repeat the side-to-side jumps
from third to home plate.
Major Leaguers have cushy clubhouse
gyms, but Steve Odgers, CSCS, likes to
train them outside as well. Baseball
diamonds provide space to work out on
surfaces that are easy on the joints,
he says. Odgers created this fat-burn-
ing workout to help you improve your
agility for any sport. Start with the
stretch at top right and work your way
around the diamond.
THESE
DRILLS
WILL HELP
YOU BURN
FAT AND
SPEED UP
YOUR
REACTION
TIME.
2
3
EXTRA CREDIT: FOOTWORK
BENCH STEPUP
Stepups help improve quick starts
and stops, Odgers says. Using the
dugout bench or steps, push down
through your right foot and lift your-
self up to a standing position. Pause,
then step down with your left leg
first. Do three sets of 10 reps, then
switch legs and repeat.
1
5
4
THE WARMUP
LEG PENDULUM STRETCH
Brace yourself against the
backstop. Swing your left leg
out so your toes face the
sky as you raise the leg. Let
it return so that it passes in front
of you and out to the right. Per-
form two sets of 10 reps with
each leg. Turn 90 degrees
and do two more sets back to
front in a punting motion.
THE HIGH STEPPER
Finish the workout with this
move, which strengthens
your hips and improves lower-
body power. Run two laps
along the third-base line from
home plate to the outfield
fence, lifting your knees as high
as possible with each stride.
Cool down with two easy laps
around the entire outfield.
OUTFIELD INTERVAL
SPRINTS
Walk to the outfield.
Starting at the right-field foul line,
sprint to center field. Walk to the
left-field gap, then sprint to the left
foul line. Touch the line, then repeat
the sprints in the opposite direction.
Do four to six repetitions. Walk back
to home plate for the next drill.
THE INFIELD WARMUP
Take two trips around the bases to
raise your heart rate and core tem-
perature, wake up your nervous
system, and increase muscle
elasticity. Alternate jogging (to
first and third) and sidestepping
(to second and home). Do the
first circuits sidestepping while
facing the mound; turn the other
way for the second circuit.
BACKPEDALING
This drill improves quick-
ness and ankle flexibility.
Starting at home plate
and working your way
around the infield grass
fringe (be careful to
avoid tripping on the bases),
backpedal for two laps.
www. Me n s He a l t h . c o m 7
BACK TO CONTENTS
The Summer-
Fit Workout
STRIP AWAY BELLY FLAB For 9 months,
your physique has enjoyed plausible deniability,
hidden beneath layers of dissembling fabric.
But the arrival of summer exposes the truth.
Lucky for you, these workouts can reverse a
winter of neglectin just 30 days. They employ
density training, a technique that allows you to
do more work in less time. Youll sweat enough
to raise sea levels, while you burnish your
muscles and torch fat.
WORKOUT
A
For each exercise pairing (1A and 1B,
for example), alternate back and forth
between sets of the two exercises,
completing as many sets as possible in
10 minutes and resting only as needed.
After you finish, rest for 2 to 3 minutes
and then move on to the next pair of
exercises. On each exercise, perform
only 5 reps per set, but use a weight
you can lift 10 times. (Dont worry:
After a couple of minutes, itll be quite
challenging.) Increase your rest, if
needed, to complete all 5 reps.
Dont allow your
body to swing
as you pull your
weight up.
1
A Goblet squat
Hold a dumbbell vertically next to your chest,
with both hands cupping the dumbbell head.
Brace your abs, and lower your body as far as
you can by pushing your hips back and bend-
ing your knees. Pause, and then push through
your heels to return to the starting position.
B Chinup
Grab a chinup bar with a shoulder-width,
underhand grip, and hang at arms length.
Then pull your chest to the bar. Once the top
of your chest touches the bar, pause, and
then slowly lower your body back to the
starting position.
2
A Push press
Stand holding a pair of dumbbells next
to your shoulders with your elbows
bent and your palms facing each other.
Dip your knees, and push up with your
legs as you press the dumbbells over
your head. Lower the dumbbells back
to the starting position.
B Single-arm dumbbell row
Place your left hand and knee on a
bench, and hold a dumbbell in your
right hand. Let the dumbbell hang
straight down from your shoulder. Row
the weight by raising your elbow
straight up. Lower to the starting
position. Do 5 reps, switch sides, and
repeat.
3
A Alternating dumbbell
bench press
Grab a pair of dumbbells and lie on your
back on a flat bench, holding the dumb-
bells over your chest with arms
straight. Lower one dumbbell to the
side of your chest, and then press the
weight back to the starting position.
Switch arms and repeat. Thats 1 rep.
B Jump squat
Stand as tall as you
can with your feet
shoulder-width
apart, and then
lower your body as
far as you can by
pushing your hips
and arms back.
Pause, and jump as
high as you can.
When you land,
immediately squat
down and jump
again.
Keep your
upper arms
in line with
your head
as you
raise the
dumbbells.
Your elbows
should point
toward the floor.
Throw your
hands into the
air explosively
to help you
jump higher.
Keep your
torso
parallel
to the
floor and
your back
naturally
arched.
Push the
dumbbell
straight up
from your
chest.
DIRECTIONS
Complete these workouts 4 days a week. Do workout A the
rst day and workout B the next, and then take a day off.
Repeat A and then B over the next 2 days; take 2 days off,
and start again the next week. For instance, do workout A
on Monday and workout B on Tuesday; then rest on
Wednesday and complete the workouts again on Thursday
and Friday. Restart the program the following Monday.
For videos of each exercise, download this workout ($7.99) to
your PC or iPod at MensHealth.com/download.
www. Me n s He a l t h . c o m 8
BACK TO CONTENTS
1Dumbbell hang pull
Hold a pair of dumbbells just below your knees with
your hips pushed back and knees slightly bent. Pull
both dumbbells to shoulder height by thrusting your
hips forward and standing up on your toes. Return to
the starting position, pause, and repeat.
2Dumbbell pushup and row
Place a pair of hex dumbbells on the floor, shoulder-
width apart. Grab the handles and set yourself in
pushup position. Do a pushup, and then row one
dumbbell to the right side of your chest. Return to
the starting position and repeat on the left side.
Thats 1 rep.
3Reverse lunge and swing
Hold a dumbbell in front of your chest. Lunge back
with your right leg as you rotate to your right and
swing the dumbbell to your right hip. Then push back
to a standing position as you swing the dumbbell to
eye level. Repeat to the left. Thats 1 rep.
4High-knee run
Stand tall and run in place as fast as you can. Drive
through the balls of your feet and try to bring your
heels up under your backside so that your knees go
high. Keep your hands relaxed, elbows bent, and
shoulders down, and swing your arms back and
forth.
5Dumbbell swing
Hold a dumbbell with both hands at arms length,
bend at your hips and knees, and swing the dumbbell
between your legs. Then thrust your hips forward
and swing the dumbbell to chest level. Thats 1 rep.
Continue to swing back and forth.
6Cross-body mountain climber
Assume a pushup position with your arms straight.
Lift your left foot off the floor and raise your left
knee toward your right elbow. Return to the starting
position and raise your right knee to your left elbow.
Thats 1 rep. Keep your hips level and dont pause
during the motion.
Keep your lower
back slightly
arched, and dont
round it.
Rotate your
shoulders to bring
the dumbbell
to your hip and
throw the
dumbbell up.
Lower your torso
until it forms a
45-degree angle
to the floor.
WORKOUT
B
Perform these six exercises as a circuit, doing one after another until all the
exercises have been completed. Thats 1 round. Do 10 repetitions of each exercise
and rest 30 seconds before moving to the next one. Try to increase the weight you
use each week. Complete a total of 3 rounds.
Keep your chest up
and swing your arms
quickly with each step.
Tighten your abs
and glutes to help
prevent your hips
from sagging.
Position your feet about
shoulder-width apart to
help stabilize your body as
you row the dumbbell.
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Project manager: Danielle Veloza
Copy editor: Jennifer Hoffner
Designer: Judy Ross
Photo editor: James Gallucci
Photography: Mitch Mandel/Rodale, cover;
Beth Bischoff, pp. 78
Illustrations: Kagan McLeod, pp. 2, 6; +ISM, p. 3;
Todd Detwiler, p. 4