Sumo squat (10, 12, 14), Fire hydrant, Donkey kick with weight, Split squat on step, Side lunge with weight, one leg deadlift

Sumo squat (10, 12, 14), Fire hydrant, Donkey kick with weight, Split squat on step, Side lunge with weight, one leg deadlift

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The circuit workout you need to get strong, sleek, and toned. Print this out and do it while watching TV!

The circuit workout you need to get strong, sleek, and toned. Print this out and do it while watching TV!

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Here’s how to make the most of your recovery days so that you’re bigger, stronger, and fitter when you go back to the gym

Here’s how to make the most of your recovery days so that you’re bigger, stronger, and fitter when you go back to the gym

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The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. Do this sequence two to three times a week. Start with one set of each move. As you get stronger, do up to four rounds in a circuit. After six weeks you can expect to see improvements in strength, muscle tone, and endurance.

The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. Do this sequence two to three times a week. Start with one set of each move. As you get stronger, do up to four rounds in a circuit. After six weeks you can expect to see improvements in strength, muscle tone, and endurance.

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Why would you want to do this lunge every workout? Because it’s almost a workout in and of itself. Check it out in the video above as demonstrated by Men’s Health Fitness Director BJ Gaddour. You’ll start with a kettlebell lateral lunge. Then you’ll add a clean to the exercise. And then you’ll add a clean and press. Make sure you master each step before you progress.

Why would you want to do this lunge every workout? Because it’s almost a workout in and of itself. Check it out in the video above as demonstrated by Men’s Health Fitness Director BJ Gaddour. You’ll start with a kettlebell lateral lunge. Then you’ll add a clean to the exercise. And then you’ll add a clean and press. Make sure you master each step before you progress.

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Are you sitting down while you read this? If so, then the Crab Hip Hold is an exercise you must add into your routine. “We sit so much. We sit at breakfast, we sit while driving to work. Being in that position all day, your glutes and hamstrings are never contracted,” Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training in Clinton, Massachusetts, and creator of the 24-Hour Arms Workout.

Are you sitting down while you read this? If so, then the Crab Hip Hold is an exercise you must add into your routine. “We sit so much. We sit at breakfast, we sit while driving to work. Being in that position all day, your glutes and hamstrings are never contracted,” Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training in Clinton, Massachusetts, and creator of the 24-Hour Arms Workout.

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College hockey players getting ready for next season with 2 hour kick ass workouts ( not for beginners, for sure)...seen here 4x 2 minute each of Leg finishers after heavy pause squats, hill sprints, back leg curls, walking lunges heavy, weighted Jump squats and don't forget upper body

College hockey players getting ready for next season with 2 hour kick ass workouts ( not for beginners, for sure)...seen here 4x 2 minute each of Leg finishers after heavy pause squats, hill sprints, back leg curls, walking lunges heavy, weighted Jump squats and don't forget upper body

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