Sculpt Your Body at Home
Go on a muscle-making streak. Just grab a pair of dumbbells, give yourself ample space, and use the innovative exercises in this plan. You may not be familiar with all or even some of these movements, but don't worry. They're easy to pick up. What's more, they provide athletic benefits that men often lack, such as stamina, core power, and flexibility, while building bigger muscle. So you'll improve every aspect of your fitness in every workout. The best part: By training this way, you'll build a rock-solid strength base that will make it easier to pack on muscle.
Directions:
Adopt a 3-day-a-week workout habit, performing the exercises at left either in a gym or at home. Rest at least a day after a session to give your muscles some time to recover and grow. Keep your routine fresh by using a rotating schedule, alternating between Workouts A and B below. For example, if the first week you do Workout A on Monday and Friday and Workout B on Wednesday, then you can schedule Workout B on Monday and Friday and Workout A on Wednesday of the following week.
Workout A
Perform all eight exercises in pairs, or supersets — that is, follow the first move immediately by the second one without resting. Then rest for 60 to 90 seconds. Repeat each superset once or twice before moving on to the next pair of exercises.
Superset 1: Split squat with rotation, inchworm
Superset 2: Windmill pushup, standing bird dog
Superset 3: Kneeling sprint blastoff, triangle shuffle
Superset 4: Renegade reverse fly, traveling shoulder press
Workout B
In this challenging, nonstop routine, you'll do each exercise in succession (in the order shown at left). Due to the high demand of this circuit, drills that present similar challenges, like the kneeling sprint blastoff and the triangle shuffle, are spread out to limit fatigue. Rest for 60 to 90 seconds once you've completed all the moves, and then repeat the circuit one or two more times.
1. Split Squat with Rotation
Stand with your right foot forward, holding a weight at your chest. Lower yourself down until your back knee is just off the floor, and then rotate your torso clockwise. Twist back to the center, and then press up. Stay upright as you twist as far as you can to each side. Do 5 to 7 reps per side.
2. Windmill Pushup
Begin a regular pushup, but as you come up, rotate your body and extend your right arm overhead. Your arms and torso should form a T, with your left arm supporting your weight. Lower yourself down. Don't allow your hips to sag. Perform 4 to 6 reps per side.
3. Kneeling Sprint Blastoff
Find an area with 10 to 15 yards of running space, and kneel with your hips beneath your shoulders. Now sprint straight ahead. Walk back to the starting line and repeat, but lead with your opposite leg. Push off with your front foot to propel yourself forward. Do a total of 8 sprints.
4. Traveling Shoulder Press
Grab dumbbells that are half as heavy as ones you would normally press overhead, and hold them at your shoulders. Step forward as you press the weights up. Slowly lower them as you bring your other leg forward. Try to step and press at exactly the same time. Do 12 to 16 reps.
5. Renegade Reverse Fly
Assume a pushup position with your hands resting on light dumbbells. Spread your feet wide, and squeeze your abs and glutes. Extend one arm out to your side, and then lower it. Repeat with the opposite arm. Keep your hips forward as you raise and lower your arm. Do 5 to 6 reps with each arm.
6. Triangle Shuffle
Position three cones in a triangle, 10 yards apart, and stand at the base. Sprint to the cone in front, and then backpedal to your starting spot. Side-shuffle to the cone on your right, then to the left cone and back. Rest 30 seconds. Drop your hips to touch the line beside each cone (or other marker).Repeat 6 to 8 times.
7. Standing Bird Dog
From a standing position, bend forward and reach your left arm out as you lift your right leg and arm back. Strive to have your extended arm and leg parallel to the floor without rounding your back or rotating your hips. This might sound easy, but it's not if you keep your hips straight. Alternate for 8 to 10 reps.
8. Inchworm
Stand with your legs straight and your hands on the floor. Keeping your legs straight, "walk" your hands forward as far as you can. Pause, and then take tiny steps to walk your feet up to your hands. You may need to begin with your hands a few feet in front of you. Repeat for a set of 6 to 8 reps.
Photographs by Scott McDermott
Provided by Men's Health
