Tagged: Jump

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Today's Workout 139: 4 moves to lift, bend, and stretch your way to lean, lower-body muscle

Take your regular legs day routine up a notch by incoporating both cardio and yoga moves into the mix.

This rapid-fire, four-move routine focuses exclusively on your legs. Back-to-back rounds of barbell front squats and dumbbell sumo squats will build mass in your quads and hamstrings, jump squats will work to lean out your entire lower body, and a finishing wheel pose will stretch you out and help you recover.

Directions

You’ll do this workout as a circuit, meaning you’ll complete each exercise consecutively without rest. Once you’ve finished all exercises, rest for 60 to 90 seconds. Repeat the entire circuit for 4–6 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more legs work:

Check out our favorite 10 workouts to do on legs day[1], our 15 exercises to develop the best glutes in the gym[2], and our five old-school legs workouts that’ll work forever[3].

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout[4].

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John Cena slams the ‘horrible’ NFL Combine bench test

NFL, listen up—John Cena has some advice for you.

The WWE superstar spoke about the NFL combine in a video for Sports Illustrated and how the league uses the bench press to help measure the strength and potential of prospects coming into the league.

His opinion? The NFL could do better, much better:

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“It’s the most worthless test of skill that they have at the Combine. And in an organization like the NFL they’re going to come back with ‘Eh, what does the kid know?’ But I know a lot about strength and fitness, and upper body reps for a segregated weight for max is a horrible test for the Combine athlete. I love the Agility test, I love the Sprint tests, Vertical Jump and all that stuff is really fun to watch. But, step your game up with the strength assessment, NFL.”

Cena showed off his bench press strength in 2015 and called out the combine, saying that the “ top calculated bench press” was only 10 pounds more than he could lift at 38 years old:

At this years @NFL combine top calculated bench press was 473lb. 38 yrs old, this is 463 #NGU @TapouT @sportscenter pic.twitter.com/Lvtt2nnFZE[1][2][3][4][5]

— John Cena (@JohnCena) October 28, 2015[6]

In the SI video, Cena said that he benched that weight again for a Muscle & Fitness shoot in 2017.

Stephen Paea of Oregon State has the NFL combine record on the bench press, making out list of the 11 strongest, most ridiculously athletic NFL combine performances of all time[7] with an astonishing 49 reps. Mabye if Cena gave it a try he could beat the record.

NFL, take some advice—this John Cena guy knows what he’s talking about.

References

  1. ^ @NFL (twitter.com)
  2. ^ #NGU (twitter.com)
  3. ^ @TapouT (twitter.com)
  4. ^ @sportscenter (twitter.com)
  5. ^ pic.twitter.com/Lvtt2nnFZE (t.co)
  6. ^ October 28, 2015 (twitter.com)
  7. ^ 11 strongest, most ridiculously athletic NFL combine performances of all time (www.mensfitness.com)
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7 Minutes. 13 Moves. One HIIT Workout That’ll Make You Sweat

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



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[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

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To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
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7 Minutes and 13 Moves Are All You Need for a Hard-Core Workout

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



You might also like




{{displayTitle}}


READ




[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

[embedded content]

To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
0

Tip: The Bodysaw for Real Core Strength

This might just be the toughest ab and core exercise you’ve never tried. Take a look.

by Ben Bruno[1] | Today
The-bodysaw-for-real-core-strength

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The bodysaw is very similar to the ab wheel rollout. The goal of both exercises is to resist extension of the lumbar spine (avoid arching your back too much).

To do the bodysaw, start by getting in a plank position with your feet on something slippery such as Valslides, a slideboard, furniture sliders, a paper plate, a TRX, etc. From there, maintain that body position and push back and forth on your arms, like this:

Bodysaw

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Go back only as far as you can handle while still maintaining your original spine position. If you start to arch excessively and/or feel them in your lower back, you’ve gone too far. They’re a lot tougher than they look, so it probably won’t take much range of motion to feel them working.

Once you’ve got that down and it feels easy, you can progress to doing them on one leg at a time or, if you want to get really frisky, doing them with straight arms starting from the bottom of a push-up position, which extends the lever arm and makes them pretty brutal.

Straight Arm Bodysaw

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Don’t jump into this version too fast, though, because you don’t want to hurt yourself.

Advantages

The bodysaw has a few advantages over the ab wheel rollout:

  • Most people feel them more in their abs.
  • Bodysaws don’t fatigue the shoulders like rollouts can, so they’re easier to pair with upper body exercises.
  • They’re more user-friendly for people with preexisting shoulder injuries and/or poor shoulder mobility. They’re easier on the lower back too.

Related:  Not Your Average BS Core Training[2]

Related:  The 12 Minute Fix for Abs and Glutes[3]

References

  1. ^ Ben Bruno (www.t-nation.com)
  2. ^ Related:  Not Your Average BS Core Training (www.t-nation.com)
  3. ^ Related:  The 12 Minute Fix for Abs and Glutes (www.t-nation.com)
  4. ^ Follow Ben Bruno on Facebook (facebook.com)