Nat Young is at home on the water. But to be a champion on the surfboard sometimes requires him to put his efforts into other disciplines. Occasionally, the fish must come out of water to do some hard work in the gym. It may not be as fun as riding the waves, but it might be the difference-maker for Young when he paddles out past the break.

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When you hear the word "cardio," what comes to mind? Maybe pounding the pavement or rides on an uncomfortable bike seat or any form of torture.

But your mindset will change after this countdown challenge from Men's Health Fitness Director B.J. Gaddour, C.S.C.S., because he's about to make cardio a heck of a lot more exciting. (Lose your gut without ever stepping on the treadmill again. Here are 1.)

The routine is simple, but super-effective. You'll grab a stopwatch, and time yourself doing only two bodyweight exercises -- €”the blast-off pushup and the lateral lunge with hop -- €”as a countdown. So you'll perform 20 reps of the blast-off pushup, and then immediately do 20 reps of the lateral lunge. Next you'll perform 18 reps of each. Then 16 reps. As you work your way down the ladder, you'll continue to decrease the number of reps by two until you make your way to zero.

Related: 10 Exercises That Burn More Calories Than Running

"You're cramming a ton of work into a short amount of time with minimal rest, which increases the intensity," says Gaddour, who demos the workout in the video. And he's not kidding. By the time you're finished, you'll have completed 110 fast-paced reps of each exercise or 220 reps total. A good time to shoot for is about 10 minutes, but you should write down your score and compete against yourself every week.

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(Wondering how other guys reach their goals? These 6 Insanely Fit Guys Tell You One Thing They Do Each Day. It's practical AND inspirational.)

Find yourself slowing down? Gaddour offers up regressions -- €”removing the pushup and the hop from the exercises -- €”so you can keep barreling forward. You can also start with a lower number, like 12 or 14, and work your way up each week to improve your fitness.

During Lindsey Vonn's appearance on his show Tuesday night, Conan O'Brien asked her about the training videos she posts to social media. In particular, O'Brien was intrigued with a clip in which Vonn flashes her killer abs and then has someone punch them to prove the point of how steely they are.


The real ab test #absofsteel #rocky #iamadork #hereicome

A video posted by Lindsey Vonn (@lindseyvonn) on

After showing the clip, O'Brien says, "That's impressive."

Vonn responds, "Do you think you could do it?"

Well, even if he couldn't, making the attempt is what late-night TV is all about:

Even without using weights, the squat is a classic exercise that get results. As always, proper technique is key, and putting your feet in the proper position is the start. Watch Travelle Gaines, the trainer for many pro athletes, demonstrate the right right way to perform it:

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If you want a bigger bench press, it's time to pay attention to a tiny muscle called the serratus anterior, says Men's Health Fitness Director BJ Gaddour.

Your serratus anterior -- also known as your "punching muscle" -- sits on the side of your ribcage and is responsible for pulling your shoulder blades forward whenever you press a weight, perform a pushup, or throw a jab, Gaddour explains.

Strengthening the small muscle lets you lift heavier loads, bang out more reps, and hit harder, he says. It also bulletproofs your shoulder joints by taking the strain off of your delicate rotator cuff muscles.

Related: 3 Reasons You're Not Benching Bigger Numbers

It's difficult to engage your serratus with a regular upper-body routine, though. That's why Gaddour recommends hitting them directly with the serratus punch. Watch the video to see how to perform the movement with perfect form.

Looking to keep your metabolism running at full speed? Try these 10 Exercises That Burn More Calories Than Running.

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Being a parent makes it harder to find time for a workout, but as this dad proves, you just need to be smart about it. Something as basic as a visit to the playground can do the trick:

Doing weighted pullups with two kids in tow is an advanced move, and judging by this dad's Instagram page, he is an experienced fitness practitioner.

But for moves that should be more reasonable for the average man, consider our friend Jon Finkel's book The Dadvantage: Stay In Shape On No Sleep With No Time And No Equipment.

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Theories about proper workout strategies abound, but one popular method of strength training is to focus on one muscle group every day. However, there are some risks that come with putting too much stress on a single group of muscles. You can overwork yourself and increase the risk of injury, which is why some professional trainers discourage such a focused strategy.

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Danica Patrick's yoga skills are progressing quite nicely.

The NASCAR driver has posted Instagram pictures of her performing a handstand and back bridge, but her latest yoga entry is a video, and it's rather impressive.

Patrick does a handstand, then while maintaining the pose, she folds her legs together into a crossed position:


Ommmmorning!

A video posted by Danica Patrick (@danicapatrick) on

Here are some earlier yoga posts from Patrick:


This ones all about balance! Good thing my lunch was a sixstarpro protein shake! Light and does the trick!

A photo posted by Danica Patrick (@danicapatrick) on


Working on more shoulder and back flexibility..... Now heading "to the beach" aka pool.

A photo posted by Danica Patrick (@danicapatrick) on

In February, we shared an Instagram video by Marisa Inda, a personal trainer in Los Angeles, and our headline was Here's Exercise Sequence So Tough That We Cannot Recommend It For Everyone.

Now Inda has posted another Instagram video featuring an exercise that looks even tougher: Doing a handstand, and then alternating hands to touch her shoulders.


Even if you cannot come close to doing this, perhaps it can be an inspiration to do some sort of workout.



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If you want to boost your bench, squat, and deadlift, build your butt and improve your running and jumping form, then you must add the weighted single-leg hip thrust to your routine.

First, you should be able to do 10 body-weight reps on each side before progressing to the loaded version.

Once you can do that with perfect form, place a dumbbell in your supporting leg's hip crease. Do 3 to 4 sets of 5 reps on each side. Keep your abs crunched throughout the exercise, and move at your hips, not at your lower back.

(If you're looking for more ways to build athletic muscle while losing your belly, try The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks!)

Finish with a burnout set of as many body-weight reps as possible on each leg to pump up your glutes like Ball Park franks.

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