How to feel like a Man!

Here are the 7 best exercises that will make you look and feel like a man:

Deadlifts
What’s more manly than grabbing a bar with as much weight on it as you can possibly lift and ripping it off of the ground? The deadlift requires true max effort, demanding all of your focus and strength. Not only that, but the deadlift is the surest path to a powerful and strong appearance. This results from its emphasis on the glutes, legs, and back while being the best overall body developer in your fitness arsenal. Learn how to deadlift!

Squat
As men, we sometimes feel as if the weight of the world is on our shoulders. Well, get used to bearing some weight by stepping under the squat bar! The squat will give you legs that are pillars of strength and a torso that is rock solid. So make like Atlas and squat big! If you avoid squats because you’re an “upperbody only” type guy, then it’s time to reevaluate your workout and make a serious change. Squatting heavy and deep will make you look and feel like a warrior.

Push Press/Shoulder Press
If pulling as much weight as possible off of the ground with the deadlift is the exercise that makes you feel most manly, then pushing as much weight as you can overhead is a close second. The bench press is given far too much credit. I struggle to think of a scenario in life where we are we caught with our back braced to the floor and a heavy weight extended towards the ceiling. However, the functionality of pushing weight overhead from a standing position is undeniable. Need to put that heavy box in your attic? Or help lift your buddy over a high fence when it’s time to escape and evade? The push press will help you move heavy objects to high places and give you the round, broad shoulders that make women swoon.

Sled Drag
With a rope, chain, or nylon strap, hook yourself up to a shoulder harness or belt connected to a heavy object like a tire or weighted sled. Now lean forward, start stepping, and pull! Not only will your legs be pushed to the maximum, your heart and lungs will crank at top speed. Enjoy the heart pounding sensation and know that you are training like a real man.

Sledge Hammer Drills
Manual labor is well, manly. And in modern society’s sea of white collars and cubicles, it pays to create some physical work when your paycheck doesn’t require it. Repeatedly slam the sledge hammer with all of your might into an old tire or some soft earth. Your back, shoulders, midsection, and forearms will benefit and sledge hammer drills are great for stress relief.

Sandbag Clean
Another throw back to manual labor, the sandbag clean is a great exercise for overall physical development a well as grip strength. If your sandbag has handles, don’t use them. Just grip the bag by the cloth and work on developing some man-hands. Strong grip = Strong man.

Weighted Pull-Ups
I’d love it if the common gym question of “How much can you bench?” was replaced by “How many pull-ups can you do?” The problem is that most guys cheat the pull-up by failing to fully extend their arms at the bottom or get their chin above the bar at the top. If you can knock out 10 honest pull ups, try adding some weight. You can use a weight belt and hang some plates from it, pinch a dumbbell between your ankles, wear a weighted vest or back back, or put your wife or girlfriend on your back if you’re (and they’re) up to it. Adding weight to the pull-up will help add width to the back and give you the tapered V-shaped look.

Conclusion
If you are currently working out and not seeing the results you want, I highly suggest you focus on these compound movements and a healthy diet. Results don’t come from miracle supplements or infomercial ab machines…. They come from busting your ass, eating right, and staying consistent. If you need help putting a plan together, we have free workouts on our site such as our How to build muscle workout, and also our How to lose fat workout. And if your eating habits could use some improvement, you’ll probably like our caveman style weight loss diet.

Ultimate Pull-up Training

Ultimate Pull-up Training

If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.
BIG VIDEO AFTER THE JUMP
Pull-up Modifications:
• Change the Grip
◦ wide, narrow, alternated, one arm
• Change the Grip Again
◦ towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
• Overloaded
◦ dip belt, med ball, sandbag, dumbbell, kettlebell, chains
• Change the Movement
◦ side-to-side, slow negatives, isometric holds, explosive
Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up. This means you should be able to hit some solid volume and control your bodyweight during the exercise.
Many people can’t and that is ok. There is always a way to train and there is always a starting point. Pick your goal and work until you hit that goal.
Do NOT make the goal too big or too far away because you will be discouraged before reaching it. Make small goals and hit this goal everyday or every week. Pretty soon these small goals will get you to the end point; the larger goal.
Progression of the Pull-up
Level 1
Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.
Level 2
Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase, concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds. You can also deload the movement with an elastic band which can be anchored to provide more or less help.
Level 3
Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased. Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.

Bodyweight Bootcamp 3

The basic bodyweight exercises are what I believe YOU
should be dominating.

There is NOT enough excuses one can make for being
unable to perform bodyweight basics.

A Master of bodyweight training, in my opinion, would be
a high level gymnast.

Unless you are a gymnast or have trained extensively
in Gymnastics you will NOT have their level of "mastery".

For us, those who are NOT gymnasts, I want to see athletes
and strength fanatics have the ability to perform
perfect technique and reps in movements such as:

- push ups for 50 reps. full range of motion

- pull ups, chin over bar x minimum of 10 reps, if you are under 150 lbs,
MORE than 10 reps

- squats, below parallel for 50 reps

- lunges without losing balance, 25 reps each leg

- handstand push ups x 5 reps

- rope climb NO legs x 15'

- parallel bar dips to upper arm parallel x 25 reps, FULL range

"The Great Pyramid."

Here is the crazy complex I came up with,
called it "The Great Pyramid."

Power Clean 135 x 6
Front Squat 135 x 6
Push Press 135 x 6
Back Squat 135 x 6

30 seconds rest

Power Clean 185 x 6
Front Squat 185 x 6
Push Press 185 x 6
Back Squat 185 x 6

30 seconds rest

Power Clean 225 x 6
Front Squat 225 x 6
Push Press 225 x 6
Back Squat 225 x 6

30 seconds rest

Power Clean 185 x 6
Front Squat 185 x 6
Push Press 185 x 6
Back Squat 185 x 6

30 seconds rest

Power Clean 135 x 6
Front Squat 135 x 6
Push Press 135 x 6
Back Squat 135 x 6

The Best Stability Ball Exercises for A Killer Fat Burning Workout that Works!

The Best Stability Ball Exercises for A Killer Fat Burning Workout that Works!

A stability ball workout can blast fat and burn tons of calories when you include dynamic stability ball exercises that work your entire body. Most people already know the basics i.e. stability ball wall squats, crunches, pushups, and using the ball as a bench. The guide below shows you how to progress from more basic stability ball exercises into more challenging stability ball workouts and exercises that burn tons of fat and tighten and tone your entire body. Top of Form Bottom of Form Custom Search Top 3 Stability Ball Exercises to Blast Fat & Tone Your Entire Body 1. Prone stability ball exercises that require either hands on the floor and feet on the ball or feet on the floor and hands on the ball. These exercises work every muscle in your body but they especially work your abs, glutes, inner thighs, and low back muscles because they have to work hard to keep you from falling on your face. 2. Single side stability ball exercises such as a bulgarian squat or single sided dumbbell press (featured in the stability ball workout below) where only one side of the body is doing work. Having a heavy load on one side and no load on the other side forces your entire body to work extra hard to stay on the ball. 3. Rolling stability ball exercises like the plank walk outs that Chris was doing in the video, plank pikes, or rollover pushups (in video below), require non-stop movement that burns tons of fat and calories while challenging every inch of your body in every way possible (strength, stability, flexibility, cardio, and balance). These are the exercises that really make you sweat! Best Type of Ball for Your Stability Ball Exercises Top of Form Subscribe & Get Weekly Workouts & Fatloss Tips Name: Email: We respect your email privacy Bottom of Form Size: If you're under 5'4" then try a 45-55 cm ball. If you're taller than that a 55-65 cm ball is ideal. If you're taller than 6' then a 65-75 cm ball might fit you better. The key to finding the right fit is to lay with head and shoulders on the ball, lower body off the bell with legs bent at a 90 degree angle. Your hips should be level with your waist and waist should be about the same height as your shoulders. Any deviation from this can put excess strain on your knees, low back, hips, and neck. Types: There are four basic types of stability balls you can buy. Most brands are very durable and most come with a pump and some type of guide. Here's what you really need to figure out before you buy. Variable Pressure Stability Ball can be adjusted between two sizes by letting some air out but the feel of the ball completely changes as you add or take air out. It's really a matter of preference. If you can't be bothered with having to adjust the pressure all the time then this is not the ball for you. Regular Stability Ball is one size whether inflated to it's max or slightly less than full. It fits your body just right but can sometimes feel off with some exercises. A stability ball dumbbell chest press might feel better with a 65cm even for somebody like me who is under 5'4" and some of my very tall male clients actually prefer a 55 cm ball for pushups or planks. Again it's a matter of preference so think of the types of xercises you'll be doing before buying. Oblong Stability Ball like the ones used in Barry's Bootcamp are great for those who need to work on a ball but are balance and stability challenged. If you have difficulty with balance during stability ball exercises then this is a great option for you. Ballast Stability Ball is one of the coolest things ever invented! It has sand inside that makes it stay in place so it's great for beginners and those with poor balance. It's also great for the more advanced who want to perform full body movements like the drop and recover or the ball rollover to floor pushups featured in the ballast exercises video. Fat Burning Stability Ball Exercises Workout Perform the first three stability ball exercises for 30 seconds each going from one to the next without rest. After your first circuit rest 30-60 seconds and repeat two more times. Do the same with the last three exercises. Combine with a 20 minute fat burning cardio workout if you want to burn more calories and fat. Exercise One arm chest press and thrust 
1) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring 1 DB to shoulder and press up positioning DB above the chest with palm facing forward.
4) Lower the DB keeping your forearm perpendicular to the floor and your hand aligned at the nipple line.
5) Let your upper arm go slightly past parallel to the floor and press the DB up to the start position. As you press up forcefully bring the other arm down towards the shoulder. 
6) Your body should rotate just a little with this type of movement. Complete prescribed repetitions and then perform with other arm. 

Stability ball workout tip:
Use weight that is challenging. Sets Reps Weight/
Resistance DB Bulgarian Split Squat 
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down. 
4. Return to the starting position and repeat for the suggested repetitions. 
5. Repeat with the other leg. 

Stability ball workout tip:
Prop back foot on ball instead of bench. Wedge ball into corner or use ballast ball if you have trouble with balance. Sets Reps Weight/
Resistance Push ups with knee tuck 
1. Start by getting in a push up position with your feet on top of a ball. 
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat for the prescribed repetitions. 

Stability ball workout tip:
Take the chin all the way to the floor to boost intensity. Sets Reps Weight/
Resistance Alternating Single Leg Bridge 
Rollout on the ball until just your feet are on the ball and you are forming a bridge. 
Keeping this position lift one foot off of the ball and hold for 1-2 seconds. 
Return to the starting position and repeat with the other leg.


Stability ball workout tip:
Keep abs contracted and hands below shoulders at all times for increased stability. Use the glutes to raise the foot and leg up. Sets Reps Weight/
Resistance Supine extended DB pullover 
1. Lie on your back with the ball below your upper back. Your hips should be almost touching the ground.
2. Hold a kettleball in each hand at chest level.
3. Proceed to push with your feet so that your body comes up on top of the ball and is extended. 
4. At the same time press the dumbells behind your head until your arms are extended. 
5. Return to the starting position and repeat. 

Stability ball workout tip:
Use medicine ball, dumbbell, or no weight but be sure to reach all the way back to the floor then way down into the low squat to work every inch of your body. Sets Reps Weight/
Resistance Single Leg Hip Extension on Ball 
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest. 

Stability ball workout tip:
Try with both feet on ball if this is too challenging then progress to this version after a few weeks.

Medicine Ball Workouts

The Medicine Ball Exercises Workout Burns Fat With High Intensity Exercises


The medicine ball exercises workout challenging your body on every level so be sure to choose a medicine ball that allows you to move quickly and with good form. Start by performing 10 reps of the first 3 exercises. Go from on exercise to the next without resting then repeat.
Take a 1 minute break then continue with 10 reps (10 on each side for single sided moves) of the next 3 exercises. Go from one exercise to the next without resting then repeat two more times.
Add 10 minutes of high intensity cardio and stretching at the end and be sure to try the Ball Ab Circuit Workout too.
Exercise

Diagonal Woodchops 
1. Starting Position: Stand on both legs and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot. 
3. During this motion rotate your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.


Medicine Ball Exercises Workout Tip:
Be sure to bend from the hips and not the waist and keep the ball close to the body.
Sets
Reps
Weight/
Resistance


Squat and Press with medicine ball 
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level. 
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.



Medicine Ball Exercises Workout Tip
Squat way down so you are able to touch the floor with the ball. Open the legs wider if necessary.
Sets
Reps
Weight/
Resistance


Med ball chest pass with balance disc 
1. Stand on a balance disc with a shoulder width stance. 
2. Holding a medicine ball at chest level pass it to another partner or against a solid wall.
3. Return to the starting position and repeat. 
4. Maintain your balance on the disc by keeping your core tight throughout the movement. 

Medicine Ball Exercises Workout Tip
If you can't find a partner for this try using a wall or keep holding the ball while moving arms back and forth.
Sets
Reps
Weight/
Resistance


Saggital Front Reach 
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 

Medicine Ball Exercises Workout Tip
This is similar to a lunge so be sure to bend both knees and reach the ball towards the floor.
Sets
Reps
Weight/
Resistance


Med ball toss and crunch 
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Hold medicine ball above your head with your arms semi-straight. 
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 
Now throw the ball to your partner as you crunch up. 
5) Stay up until your partner throws the ball back and then return to start position.
6) Remember to keep head and back in a neutral position. 

Medicine Ball Exercises Workout Tip
If you can't find a partner then try it without the toss but situp much higher.
Sets
Reps
Weight/
Resistance


One Arm Med Ball Pushup 
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width with one hand on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor. 
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up. 


Medicine Ball Exercises Workout Tip
Drop to knees if full pushup is too tough.

300 Workout

300 WORKOUT

But first, here's how the original 300 Workout goes...but don't try
this at home unless you are super-duper fit (like a college
athlete)...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down. I tried this workout last
week and managed to get 'er done in just under 20 minutes.

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down
to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight rows

Optionally, you could do 100 reps of rope jumping to finish off 300
total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a
full 300.

Don't train like this everyday. Just use one of these workouts once
every other month as an extra challenge.

Weight Vest Training

Whether you are a personal trainer, strength coach or workout on your own, you should invest money in a weight vest and incorporate this exercise accessory into your routine.

To the uninitiated, a weight vest might seem like a piece of exercise equipment that’s strictly for the hardcore, but nothing could be further from the truth. A weight vest is a simple, yet versatile, piece of equipment that is beneficial to people regardless of their fitness level, from beginners to elite athletes. I have had a great deal of success incorporating weight vest training into the routines of my personal training clients.

For folks who walk and stretch a weight vest can make these activities much more effective by wearing a weighted vest with as little as 10-pounds. The demands placed on the cardiovascular and musculoskeletal systems by wearing a weight vest make simple movements much more effective, and research indicates that wearing the vest can improve spinal bone density.

Weight vest training is based on the pretty simple theory that if you exercise with more weight than the body is accustomed to, the exercise can be more demanding, and therefore more effective. And we’re not talking about a lot of extra weight. I weigh 205-pounds and have found that a vest weighing as little as 20-pounds can make a single set of 45 jumping jacks much more difficult.

The weight vest can be used to make every exercise more challenging and more effective, from simple exercises like stretching, to complex movements like squat thrusts, squats, pull-ups and push-ups. Weight vest workouts are an effective and efficient way to get yourself in better shape.

If your fitness routine consists of going on regular walks a weighted vest can help you to achieve an improved level of fitness and offers a vastly superior alternative to carrying hand weights while walking. Hand weights put a lot of stress on the connective tissue of the hands, wrists and arms and over time, carrying these weights can lead to problems like carpal tunnel syndrome or tendonitis. But with a weight vest the weight is evenly distributed and does not put any unnatural stress on the back or joints. Weight vests can be loaded with weight in one-pound increments so you can slowly – and responsibly – increase the load you carry.

Whether you are a beginner or have reached a high level of fitness, are a personal trainer or a weekend warrior; the weight vest should be a part of your routine. Make an investment in your health and fitness and start training with a weight vest.

Brocks' Workout

Brock Lesnar Strength Workout

Sample Strength Training: 1 Hour Workout Duration

Leading up to a fight, these exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.

Day 1: Chest & Triceps

• Bench Press: 6 Sets 12 Reps
• Incline Dumbbell Press: 4 Sets 10 Reps
• Dumbbell Flyes: 3 Sets 8 Reps
• Cable Crossovers: 3 Sets 8 Reps
• Triceps Dips: 4 Sets 10 Reps
• Triceps Pushdowns: 4 Sets 10 Reps
• Skull Crushers: 3 Sets 10 Reps

Day 2: Back & Biceps

• Wide-Grip Pull-Up: 4 Sets 6 Reps
• Medium-Grip Pull-Up: 4 Sets 6 Reps
• Narrow-Grip Pull-Up: 4 Sets 6 Reps
• Seated Cable Row: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps
• Deadlift: 4 Sets 6 Reps
• Preacher Curl: 4 Sets 12 Reps
• Hammer Curl: 3 Sets 10 Reps
• Incline Dumbbell Curl 3 Sets 10 Reps

Day 3: Shoulders

• Overhead Barbell Press: 4 Sets 10 Reps
• Seated Dumbbell Press: 3 Sets 10 Reps
• Dumbbell Front Raise: 3 Sets 10 Reps
• Dumbbell Lateral Raise: 3 Sets 10 Reps
• Smith Machine Upright Row: 4 Sets 6 Reps
• Barbell/Dumbbell Shrug: 4 Sets 6 Reps

Day 4: Legs

• Leg Extension: 3 Sets 10 Reps
• Leg Curl: 3 Sets 10 Reps
• Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
• Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
• Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
• Leg Press: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps

MMA Style Workout 3

1A Lateral Bound

Sets: 3 Reps: 16, 12, 10 Rest: 0 sec.

Perform the lateral bound as described in Workout 2. Perform 16 reps the first set, 12 reps the second, and 10 reps the third. Hold increasing heavier weight plates in each hand for the successive sets to cut your reps down to the prescribed numbers.

1B Side Plank

Sets: 3 Reps: 6

Lie on your side, resting your weight on your forearm. Bridge up into the air with your hips so that your body forms a straight line. Hold the position for five seconds, and then lower your hips down. That's one rep. Repeat for six reps.

2A Power Clean

Sets: 3 Reps: 5

Grab the bar with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight to the floor. That's one rep.

2B Suspended Jackknife

Sets: 3 Reps: 5, then 20-second hold

Attach a suspension training apparatus to a sturdy object and place your feet in the loops. Get into a pushup position [1], and then bring your knees to your chest [2], and back again. That's one rep. After you've completed five reps, hold the knees extended position for 20 seconds.

3a Towel Chinup

Sets: 3 Reps: 6

Wrap a towel around a chinup bar and perform chinups gripping the ends. NOTE: Not shown.

3B Walking Lunge

Sets: 3 Reps: 16, 12, 10

Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [A]. From there, step forward with the opposite leg [B]. That's one rep. Complete 16 reps the first set, 12 reps the second, and then 10 reps the third.

3C Isometric Bench Press

Sets: 3 Reps: 5

Lie back on a bench with a dumbbell in each hand. Hold the dumbbells at your sides about two inches above the point where your pecs are fully stretched [A]. Hold for 25-30 seconds, and then press the weights up explosively. That's one rep.

4A Suspended Inverted Row

Sets: 3 Reps: 5

Attach a suspension training apparatus as you did for the jackknife and grab the handles. Allow your body to hang beneath it in a straight line [A]. Row your body up to the handles [B], and hold the position for 20 seconds. Lower yourself back down. Now row yourself up and down--each one is one rep--for five reps

4B Body-Weight Leg Curl

Sets: 3 Reps: 6-8

Have a partner hold your ankles or trap them under a bench or other sturdy object. Keeping your body in a straight line, extend your knees and let your body lower to the floor [A]. Contract your hamstrings to come back up [B]. That's one rep.

4B Body-Weight Leg Curl

Sets: 3 Reps: 6-8

Have a partner hold your ankles or trap them under a bench or other sturdy object. Keeping your body in a straight line, extend your knees and let your body lower to the floor [A]. Contract your hamstrings to come back up [B]. That's one rep.