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Piston Bent-Over Row

Holding dumbbells, stand with your feet shoulder-width apart. Bend forward until your torso is
almost parallel to the floor and your arms hang straight down, palms facing each other. Pull
the weights to the sides of your chest. This is the starting position. Keeping your right arm as
still as possible, lower the weight in your left hand until your arm is straight. Lift the dumbbell
back up to the side of your chest, then lower your right hand. ontinue alternating.
The plan: omplete eight repetitions with each arm. Perform three sets in weeks ! and "# do
the mo$e as part of a circuit in weeks % and &.
Turkish Getup
Lie on your back with your legs straight. Hold a dumbbell in your right hand with your arm
straight abo$e you. Keeping your elbow locked and the weight abo$e you at all times, stand
up. '(o$e your legs and left arm underneath you to push yourself up.) *till keeping your right
arm straight and the weight abo$e you, re$erse the motion to return to the starting position.
The plan: omplete eight repetitions on each side. Perform three sets in weeks ! and "# do
the mo$e as part of a circuit in weeks % and &.
Workout B
Pushup/Pullup Ladder
*tand ne+t to a pullup bar and get into pushup position. ,o two pushups, then stand up and
grasp the bar with your hands slightly more than shoulder-width apart. Pull yourself up until
the bar is at shoulder height, then lower yourself.
The plan: -dd two pushups and one pullup each time you repeat the pair. *o you.ll start by
doing two pushups and one pullup. /e+t, you.ll do four and two, then si+ and three, and so on.
*top when you can do !0 pushups and fi$e pullups or when you reach technical failure 1 that
is, when your form falters or you can no longer control the speed of your repetitions. Perform
three ladders in weeks ! and "# do the ladder as part of a circuit in weeks % and &.
Dumbbell ump !"uat to !"uat Thrust
*tand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Lower
your body about 2 inches, then 3ump as high as you can. Land softly on the balls of your feet
and immediately sink into a s4uat, lowering your body until you touch the dumbbells to the
floor. Kick your legs out behind you so you.re in pushup position, with your hands on top of the
dumbbells.
Travelin# Deadli$t
*tand with a light barbell on the floor in front of you, your feet shoulder-width apart and the
bar directly o$er your toes. Bend your knees and grasp the bar with an o$erhand grip with
your hands 3ust outside your knees. Keeping your head and back straight and the bar close to
your body, stand up. /e+t, step forward with your left foot and then with your right so your
feet come together. Lower the bar to the floor and repeat the mo$e, this time stepping forward
with your right foot.
The plan: ,o eight to !0 repetitions. Perform three sets in weeks ! and "# do the mo$e as
part of a circuit in weeks % and &.
%edi&ine-Ball Bi&'&le %aneuver
Lie on your back holding a medicine ball in front of your chest, elbows flared out to the sides.
Bend your knees 50 degrees and raise your legs so your thighs are perpendicular to the floor.
/e+t, curl your torso up so your upper body is at a &6-degree angle. This is the starting
position. Bring your left knee toward your chest as you straighten your right leg, and
simultaneously twist your upper body to the left until your right elbow meets your left knee.
7e$erse the mo$e, drawing your right knee to your left elbow.
The plan: ,o !0 repetitions on each side. Perform three sets in weeks ! and "# do the mo$e
as part of a circuit in weeks % and &.
The Pa'o$$
(aster (at Loss
The tra$eling deadlift and Turkish getup, featured here, force your body to engage more
muscles than typical bodybuilding e+ercises do. -nd that means you.ll burn more calories than
e$er before.
Greater !tamina
The fast pace of this routine not only melts fat, but also impro$es your o$erall endurance. *o,
as you progress, you.ll be able to go harder and longer in each subse4uent workout. The end
result8 9ou.ll get leaner faster.
DOW)LO*D: :et a P,; of the complete workout.
+,tra %us&le
Because this plan incorporates power e+ercises 1 such as the hang clean and 3ump s4uat 1 it
targets your fast-twitch muscle fibers. -nd since these fibers ha$e the greatest potential for
si<e and strength, that leads to bigger, stronger muscles.
7e$erse the motion, bringing your legs forward so your feet are under your shoulders, then
pushing back up to a standing position. That.s one repetition.
The plan: ,o eight repetitions. Perform three sets in weeks ! and "# do the mo$e as part of a
circuit in weeks % and &.
-our Goal: * .hiseled Bod'
-our Time: /0 %inutes
*ome beliefs are painfully slow to perish, like the one that declares intense aerobic e+ercise is
the best method for burning fat. =This misconception could be what.s keeping you from a lean
physi4ue,= says (ichael (e3ia, (.*., .*..*., a (en.s Health e+ercise ad$isor. The reason is
simple8 =(ost men in$est their energy in e+ercise that boosts their caloric e+penditure only
while they.re working out,= says (e3ia. ;or e+ample, a &6-minute spin on a stationary bike or
a moderate 3og through a park. 7esistance training, on the other hand, ele$ates your
metabolism for up to &> hours afterward. *o it pays fat-loss di$idends long after your workout
ends. -nd, turns out, lifting weights is highly underrated for burning calories during your
session, too. - recent study from the ?ni$ersity of *outhern (aine found that an intense
weight-training session burns as many as @! percent more calories than pre$iously thought 1
putting it on par with aerobic e+ercise.
(e3ia.s workout plan creates an enormous metabolic demand on your body by blending
e+plosi$e e+ercises and combination lifts in a fast-paced circuit. -lternate between Aorkout -
and Aorkout B, performing three workouts a week and resting a day between sessions. Bn the
first " weeks, do three sets of each e+ercise, resting 20 seconds between sets. Bn weeks % and
&, perform each routine as a circuit. That is, do one set of each e+ercise without resting
between mo$es, then rest 50 seconds between circuits. omplete a total of three circuits.
Workout *
1an# .lean to (ront !"uat to Push Press
:rab a barbell with a shoulder-width grip and dip your knees, as if you were about to 3ump.
Cuickly re$erse the motion and shrug your shoulders as you pull the bar straight up and rise
onto your toes. -s the bar approaches chest height, bend your knees and swing your elbows
forward to =catch= the bar in the crooks of your fingers. /ow lower your body until your thighs
are parallel to the floor.
Dumbbell Double Wood .hop
Hold a light dumbbell with a hand-o$er-hand grip, your arms e+tended abo$e your right
shoulder. Keeping your arms straight but not locked, bend at the knees and forcefully rotate
your torso to the left as you draw your arms down and across your body. Ahen your hands
reach the outside of your left ankle, pause, then 4uickly re$erse the mo$ement with the same
intensity, pausing at the top. That.s one repetition. ,o eight, then hold the weight o$er your
left shoulder and repeat the mo$e, this time chopping to your right.
The plan: omplete eight repetitions on each side. Perform three sets in weeks ! and "# do
the mo$e as part of a circuit in weeks % and &.
Tra&k -our Pro#ress
7ecord your time or distance below. Then follow the rest of the plan and retest yourself e$ery
" weeks. :o to (ensHealth.comDposter to compare your impro$ement with that of other Men's
Health readers.
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Push back up to a standing position, then press the bar o$erhead. Lower the bar to the
starting position. That.s one repetition.
The plan: ,o si+ repetitions with a weight you would typically use to push-press si+ times.
Perform three sets in weeks ! and "# do the mo$e as part of a circuit in weeks % and &.
Ben&hmark o$ !u&&ess
1ow Do -ou %easure 2p3
(ost men 3udge weight-loss success by their waistlines. -nd that.s fine, but it doesn.t measure
your ability to burn fat. Bn this test, you.ll sprint as fast and as far as you can. The farther you
can run at your fastest pace, the better prepared your body is to last through high-intensity
fat-burning workouts like this one.
Lace up your running shoes and head to an open stretch of road or track. -fter a "- to %-
minute warmup 3og, sprint at your top speed for as long as possible. *top as soon as you feel
yourself slowing down and record either your time or your distance 1 whiche$er is more
con$enient.
Photographs by: Howard Schatz & Beth Bischoff