Muscle Up

OK, you've mastered the pullup. But can you do a muscle-up? The move is an explosive combination of a pullup and a dip that blasts lats, arms, forearms, and core. Gymnasts do it to lift their bodies over the rings or high bar, but you can do it to get an awesome upper-body workout in fewer than 10 minutes and look like an allaround badass in the process. Using your own body weight is a surefire path to massive muscles. Trust us, the guys who think doing lat pulldowns makes for a good back workout will never be able to hang with you.
Hang from a pullup bar and then swing your body forward a bit, pulling your shoulder blades together so your head and chest move forward. Swing your legs behind you as your chest comes forward. You may need to practice the motion.
Now drive your legs forward while you pull up to the bar. The momentum of your entire body will help you up, and you'll rise to the bar in an arc rather than straight up. You'll feel as if you're cheating a regular pullup.
Once up, try to get the upper part of your abs touching the bar, then straighten your hips and push down on the bar so you suspend yourself over it (as in a dip). Lower yourself back down and reset for the next rep. Do three sets of three reps.
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Outdoor Training

Summer is here! No need to squat in a dank gym anymore. Build muscle, burn fat, and get killer abs by adding a few of these outdoor challenges to your routine.
Blockbusters
After warming up, sprint one block at about 75% of full speed. Then walk a block. Repeat for two to three miles. The following week, try to up your distance.

Suspension training
Many parks have bars you can use to do chinups and dips. Increase your options with a suspension training device, such as the Jungle Gym. Attach the adjustable straps to any bar or even a sturdy tree limb to do dozens of exercises.

Hill sprints
Find a hill (about 100 yards is ideal). Sprint to the top and then walk down. Repeat six to 10 times.

Wheelies
The Power Wheel, a patented ab wheel, is the most effective core-training tool, say California State University researchers. Attach it to your feet, get into pushup position, and start walking on your hands. When you can make it 100 yards you will have ripped abs.
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Combine Basketball and Yoga Moves

HALF-MOON
How: Hang forward with your left hand on the floor (or on a basketball) about 12 inches ahead of your right foot. Lift your leg parallel to the floor, keeping your hips even. Twist to the right, reaching your right arm to the sky. Face the floor until you are ready to look up. Hold for two minutes.
Why: Develops your concentration, stretches the hamstrings, opens the hips, and strengthens the back muscles.
DOWN DOG
How: Keeping your feet hip-width apart, bend down and place your hands shoulder-width apart. Step your feet away from your hands to form an upside-down V. Lengthen through the shoulders. Hold for at least one minute. Repeat five times.
Why: Helps stretch the hamstrings, back, and shoulder muscles, while also building upper-body strength.
EXTENDED SIDE ANGLE
How: With your feet wide apart, turn your left foot out 90 degrees. Bend the left knee until it's over the ankle. Place your left hand on the floor and extend your right arm overhead. Rotate your chest out. Hold for one minute. Repeat on the opposite side.
Why: Opens up your hips, helping work the adductor and abductor muscles while also working your core and stretching the lower and upper back.
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Jump Like a Boxer

Boxers jump rope for a reason. It's one of the most effective stamina-building activities around. But it can also be frustrating. That's why we put together a program to help you sharpen your skills, no matter how uncoordinated you may be.
How to do It
Do one jump. That's it. Next, do two sets of two jumps. Then three sets of three. Continue this progression until you can skip for 10 sets of 10, or you've gone for 15 to 20 minutes. Whenever you miss a jump, go back and repeat the previous level. Do this workout four times a week. If you do it right, you will be skipping rope like a boxer for three-minute rounds ina week or two.
The Rules
  • Only jump high enough to clear the rope.
  • Keep your knees soft as you jump. Land on the balls of your feet.
  • Use your wrists, not your whole arm, to control the rope.
  • Begin your jump when the rope is just above eye level.
  • Let the rope brush the floor lightly.
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The Palloff Press

HOW TO DO IT
At the end of a workout, attach a D-handle to a cable pulley, hold it at your sternum, and stand with your left shoulder pointed toward the machine—far enough away that you feel tension on the cable. (You can also use a medium-weight resistance band wrapped around a pole.) Keeping your shoulders and hips square, press the cable straight out in front of your body, resisting the tendency to rotate toward the machine. Hold the position for two seconds, then slowly return your hands to your sternum. Do three sets of 12 reps, and then repeat the press facing in the opposite direction.
WHY IT WORKS
As your hands travel away from your chest, your leverage goes down. This causes the weight to increase its pull on your core. Your stabilizers—which don’t get much use with
conventional ab training—have to clamp down hard. Besides building muscle, the move is also great for runners and may help to relieve some forms of lower-back pain.
FAST FACT
Only 15 percent of Americans lift weights regularly. We can do better!
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Heavy-Bag Workout

The best fighters don't need a treadmill to get ripped—just the heavy bag. It's great for building powerful strikes while burning off fat in fast, intense workouts. This simple circuit is your first essential step in becoming "fighting" fit.
DO IT
Perform the exercises one after the other. Afterward, rest 30 seconds. Then repeat for five rounds.
1.) Five low kicks, then five high. With your right leg, kick the lower part of the bag (imagine aiming for the outside of an opponent's thigh) five times. Then kick the higher part of the bag (aim for the head).
2.) Kick the bag as described above with your left leg.
3.) Twenty punches (alternate hands).
4.) Five left hooks (swing your hand in an arc), then five right hooks.
5.) Five knee strikes, alternating sides. Wrap your arms around the bag like it was the back of an opponent's head and bring your knee around to the side to strike the bag.
Note: To avoid injury, always use hand wraps and bag gloves when punching.
How to Throw a Jab
1.) Start with your knees slightly bent, feet staggered, chin down, and hands raised by the sides of the face.
2.) Push off your back foot and snap the jab out quickly. The lead foot will slide forward slightly before impact.
3.) For maximum power, twist your arm in a corkscrew motion before landing.
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Resistance Bands

Assistance on Pullups or Dips
Tie a medium-to thick band around a chinup bar (or wrap it around parallel bars), then stand in the loop (or hammock) you’ve made. The band’s elasticity will help boost you up.
Stretch Your Hamstrings
Take a semi-thick band and hook one end around the bottom of your foot. Loop the other end around the back of your neck. Lie back on the floor and extend your leg straight up, with your neck anchoring the band.
Work Your Shoulders
“Band pull-aparts,” as they’re called, are great for counteracting the effects of too much bench pressing. Hold opposite ends of the elastic band in either hand. Raise the band in front of you, then pull it as widely apart as you can, keeping your arms parallel to the floor.
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