Isolating Individual Muscle Groups

Exercises that isolate muscle groupsLifts that isolate muscle groups—exercises like hamstring and bicep curls—aren&rsquo...

Going for More Reps

Light weights with too many repsDoing eight to 12 reps, the numbers so many of us have come to associate with proper weight training, is an aerobic exercise that mostly...

Overindulging Endurance Runs

Too many long runsPounding the pavement is great for your heart, but doing too much can tighten muscles and decrease the flexibility you need to lift properly....

Kettlebell Swings

Hold a 50-pound kettlebell between your legs and use your hips to make it swing up, as high as possible, in front of you. Make sure to keep your arms and back straight.

Toes to Bar

Hang from a pull-up bar by your hands and, keeping your arms and legs as straight as possible, lift your toes to the bar.

Slump Killer

From the late seventies to the early nineties, Vermont’s Stratton Mountain School, a private academy for precocious skiers, was a veritable farm club for the U.S. Alpine Ski Team, placing...

Handstand Push-ups

Do a hand-stand and put your heels up against a wall, using a spotter, if available, to help keep your balance. Lower yourself down, then push yourself back up.

Wall Balls

Holding a 20-pound medicine ball, squat down, then thrust upward as explosively as you can and release the ball. It should rise no less than ten feet, hitting the wall. Catch the ball on the...

Box Jumps

Spring up onto a 24-inch-high box. Jump backward to come back down.

Dead Lifts

Load a barbell to match your body weight. (Dead lifts should be heavy.) Keeping your back straight, bend at the knees to grab the bar. Tighten your core and lift the weight straight up, keeping...

BFR Walking Lunge

This time, using a 20-to-40-pound rock or kettlebell, place the weight on one shoulder, then, keeping your back straight, lunge forward five times, switching the foot you lunge with each time....

Pallet Rope Pull

Attach a 50-to-75-foot rope to a weighted pallet (add a kettlebell) or directly to a kettlebell and pull it toward you using only your arms. Repeat six times.