If you feel like you're always doing the same thing at the gym, you're going to like this concept: Barry's Bootcamp is a 1-hour class that includes 25 to 30 minutes of strength-training circuits and 25 to 30 minutes of cardio intervals. But it's done in several rounds and the combinations are different every single time.

As part of our series Your New Favorite Workout, we're giving you an inside look at the class that's popular with celebs like Kim Kardashian. Watch Joey Gonzales, celebrity trainer and COO of Barry's Bootcamp, demonstrate some of the moves you'd do in class.

Even as many of us pledge to do a better job of exercising in the New Year, motivation is always an issue. Perhaps Brendan Meyers can help. Meyers has developed a following with his YouTube workout videos, and according to his website, his goal is to "train, mentor, and influence individuals of ALL ages to become the best that they can be."

In the video below, Meyers and Rob Lohnes, his former Florida Atlantic college football teammate, perform some remarkable moves of strength and balance on a simple pull-up bar at a park. The "climbing steps" motion at the 1:04 mark provides some nice theatrical flair.




Whether you're crashing with your family or hosting them during the holidays, you'll probably be squeezing a ton of people into a small house. Unfortunately, "not being in your own element or having very little space can deter you from squeezing in a sweat," says BJ Gaddour, C.S.C.S., creator of -- Men's Health StreamFIT.


A video posted by BJ Gaddour (@bjgaddour) on

But you can do this move -- a complete lower-body and core blaster -- without even picking your feet up off the floor. "You need only a few square feet of space to perform the hip turn split squat," Gaddour says.

"Instead of alternating your feet, as you do in a traditional split squat, you use your core to help change your stance, by switching the direction you're facing," he explains. Not only do you target your glutes, quads, and hamstrings -- some of the largest muscles in your body that burn the most calories when you work them -- but you also hit your abs.

"And pivoting between each rep challenges your balance, stability, and coordination, which will help you burn even more calories" Gaddour says.

Need to squeeze in a super-fast sweat? Try performing this move in short, explosive bursts of 20 to 30 seconds to send your heart rate through the roof.




Burpees make everything burn: Your muscles, your lungs, and most importantly, a ton of calories. The exercise -- which entails going from pushup position to a jump and back to a pushup position again -- is so tough that performing about 10 fast-paced reps is just as effective at revving your metabolism as a 30-second all-out sprint, according to a recent study published by the American College of Sports Medicine.

In the study, researchers enlisted ROTC cadets for something called the Wingate Anaerobic Power Test: A 30-second sprint with 4 minutes of rest in between for 4 rounds. Some cadets performed 30 seconds of sprinting on a stationary bike while the others did 30 seconds of burpees as quickly as possible. The result: Both high-intensity exercises resulted in serious metabolic and cardiovascular spikes.

But here's the difference: "Pedaling on a stationary bike is a relatively simple motor pattern, whereas the burpee involves some degree of agility, balance, coordination, and total body strength" thanks to the exercise’s multiple steps, says lead researcher Nicholas H. Gist, Ph.D., deputy director of the Department of Physical Education at the U.S. Military Academy.

And since the burpee is a total-body exercise, you feel the muscle-building benefits from head to toe, instead of just in your legs and lungs.

Want to get an even bigger burn from your burpee? Try turning it into The Hardest Exercise on the Planet.

Check out this workout featuring burpees:

The entire Men’s Health office cringed when they saw Bode Miller’s recent Instagram pic (shown above).

The caption on Miller’s post: "This is what they took out of my back. The doctor wouldn’t let me eat it. Looked like nerds.”

We all thought the photo of blue gunk was grotesquely fascinating. And ultimately, we had one question: What is that stuff?

So we called up Dr. Stu McGill, a professor of spine biomechanics at the University of Waterloo, and as his title suggests, one of the world’s foremost experts on the human spine. "It’s definitely curious stuff," he says. "And I have to tell you, that’s an unusual amount of it."

“It’s the result of a herniated disk, caused by bending your spine under load,” says McGill. "That material has the consistency of crabmeat -- hard, gristly, rubbery crabmeat."

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McGill says that your spine’s vertebral disks are made up of two parts: Collagen fibers that are arranged in rings to form the outside of the disk, and a gel-like inner core. “Repeatedly bending your spine under load can cause those fibers to loosen and delaminate from one another, creating an opening. If repeated often enough, the inner-gel squirts out into the space for your spinal cord,” he says. “The gel is then attacked by your immune system, which turns it into that crabmeat-like substance."

A lump of foreign crabmeat sitting on your spine can cause all sorts of issues, says McGill. For example: "It presses the nerve roots causing back pain."

If you’re lucky, your body will slowly digest the extruded crabmeat, solving your problem. But sometimes your body doesn’t do that -- in these cases, your immune system simply walls it off. And when this happens, the substance might have to be surgically removed.

Waiting to see if your immune system takes care of the problem can be a lengthy proposal, so athletes often just have the crabmeat surgically removed, says McGill. That way they can theoretically get back to their sport quicker. (In case you’re wondering, the disk itself can remain in place and functional after this delamination. You just need the right exercises that avoid the injury mechanism to for better recovery. To learn more, check out Ultimate Back Fitness and Performance, McGill’s book.)

Which brings us back to Miller. To be more aerodynamic, skiers bend over when they bomb downhill. “Hitting bumps and banking turns at 90-plus miles an hour in a flexed position is really a perfect storm for getting a vertebral disk to delaminate,” says McGill. It’s also the price of the podium.

If you’re wondering why Miller’s crabmeat is blue, it doesn’t come out like that naturally. “The medical staff dyed it for some reason,” says McGill.

Is this dreaded debris lurking in your back? If you have chronic back pain, then it’s possible.

And of course, you can avoid the problem by avoiding the damage that leads to a herniated a disk. McGill says one key prevention strategy is to not flex (round) your lower back under heavy loads. For the average guy, that means you definitely need to make sure your squat and deadlift form are perfect -- otherwise, you put yourself at high risk for a back filled with crabmeat.

Watch these videos for tips on how to master the squat and deadlift.




No need to strap on your running shoes for a good lung-busting cardio workout. "Combining explosive strength moves and sprints can accelerate fat loss and test your cardiovascular system," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. "The harder you go, the more calories you'll burn. And unlike a slow-and-steady grind on the treadmill, cardio at a furious pace can rev your metabolism for hours afterward."

Want to give it a shot? Try this kettlebell swing and sprint pyramid drill on its own or after your weekend weight session. "It's designed to elevate your heart rate with the first round of swings and sprints, and keep it there the entire time," says Durkin.

Here's how it works: Grab a stopwatch and a 16-kilogram kettlebell. In increments of 5 reps and 5 yards, you'll work your way up and down a pyramid without resting. Reach the top of the pyramid by performing 5 swings and a 5-yard sprint, 10 swings and a 10-yard sprint, and 15 swings and a 15-yard sprint in a row. Now reverse the order to make your way back down the pyramid.

Watch the video above to see how to perform the challenge. Durkin completed it in just 1 minute and 54 seconds. Can you beat his time? Try it and let us know in the comments below.

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Kettlebell swings torch calories, improve cardiovascular fitness, and build explosive strength. But if you want to reap even more benefits from the classic move, try changing up your stance.

“Staggering your feet activates more stabilizing muscles, which increases the intensity of the exercise and increases the challenge to your core,” says BJ Gaddour, C.S.C.S., creator of the Bodyweight Cardio Burners DVD.

Plus, a staggered stance forces the glute, hamstring, and hip muscles on one side of your body to work harder. “Building power and strength throughout each hip individually is instrumental to sports and everyday life, when you’re pushing off of one foot instead of two,” he says. (Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!)

Ready to try it? Watch the video to learn how to perform the staggered-stance kettlebell swing with perfect form.

Build muscle and fry fat all over with this killer Total-Body Kettlebell Workout.




On Sunday afternoon, Chris Kimbrough, a 44-year-old mother of six, shattered the women's beer mile world record by 13 seconds, running 6:28.6 in her first attempt at the event. The previous record was held by Seanna Robinson, who ran 6:42.0 in 1997.

Beer mile records are not recognized by USATF or the IAAF, of course, but they are tracked at BeerMile.com, where a list of widely used rules can be found. The general idea is that competitors drink a beer, run a lap, and repeat the sequence three times.

The beer mile originated in Canada in 1989, and for a while, was mostly run by college-aged males looking for some fun. But with several high-profile record attempts in recent years, combined with Flocasts putting on its first Beer Mile World Championship in Austin, Texas, on December 3, the event has become more popular than ever.

Indeed, it was the announcement of the World Championship that eventually led Kimbrough, who lives in Austin, to the event. Over the summer, members of the Rogue Racing Team, which Kimbrough trains with, were discussing it and encouraged her to give it a try.

As the owner of several masters national championships and one of the best local runners of any age, Kimbrough knew she had the speed. She hasn't done a lot of track racing, but she estimates that she could run about 5:00 in a beer-free mile right now. When she heard that she was being considered for inclusion in the beer mile field, she decided she had to see what she would be getting into.

What was meant to be a low-key testing of the waters turned into something much bigger.

"A friend of mine videotaped it," Kimbrough told Runner's World Newswire. "I didn't want it to be a public thing [laughs], and then it ended up being a public thing. I really didn't think I could do it. That's a lot of beer in six minutes!"


Chris Kimbrough with friend Andy Bitner after a 0.5K "Micro Marathon." Photo courtesy of Chris Kimbrough.

As she looks ahead to the World Championship, Kimbrough knows that drinking is the area where she has the greatest chance for improvement. While the men's world record holder, James Nielsen, spent approximately 30 seconds drinking his beers, Kimbrough took roughly 72 seconds to drink hers.

In Nielsen's video of his run, it's clear that he put significant planning into his record attempt. He trained his stomach to expand to handle large amounts of carbon dioxide, and gave thought to details such as the angle at which he held his head while drinking his beers to maximize his speed.

Kimbrough, in contrast, has not yet put as much thought into how to maximize her beer mile performances. She did make sure to drink room-temperature (actually, garage-temperature) beer because it goes down quicker, and said she did read the rules in advance, but that was about the extent of it.

It's evident that, as with any competitive person trying to excel at something, the wheels are already turning as she looks ahead.

"If I could break 6:00, now that would be good," she says. "The run part wasn't that hard for me. The last two [beers] were harder to get down because I felt like there was this air there, so it wasn't going down. Having all those beers in [my] stomach didn't really bother me as much as I thought it would. I think learning how to get the burp out more before you get to that next beer would probably help."

But at the same time, she says, "I have six kids. It's not like I'm going to be doing a lot of practicing."

She also admits that she might benefit from going into her next record attempt better rested. The morning of her record, Kimbrough ran 11 miles. Including her warm-up, she was on her 13th mile of the day by the time of her record performance.

Kimbrough says it's the carbonation, not the alcohol, that is the hardest to deal with. She notes that she didn't feel the alcohol until after she finished her run, at which point she went for a long walk with her husband, the man holding the beers for her in the video above.

“Over the next 10 minutes, my friend said I was very funny," said Kimbrough. “I definitely needed to go walk around for a while.”

Beer Mile contestants can drink almost any type of beer, but it must be at least 5.0 percent alcohol by volume. Kimbrough drank Alteration Ale, made by the local brewery Hops and Grain, because it's one she enjoys; it has 5.1 percent alcohol. Nielsen, on the other hand, chose Budweiser because of its lower carbon dioxide content.

As a stay-at-home mother of six kids, Kimbrough says of her training, "I kind of fit it in the cracks," estimating that she runs 45-55 miles per week. Her children -- five girls, one boy -- range in age from 17 months to 16 years. She'll begin massage school next week, which will add another factor to the equation.

Kimbrough didn't take up running competitively until she was in her 30s, after she had four kids. She had been a point guard for Rocky Mountain College's basketball team, but did not have a running background. She began cycling, then moved to triathlons before focusing on running.

In early 2006, she began working with elite masters runner and coach Carmen Ayala-Troncoso, who helped Kimbrough take her running to the next level. Kimbrough qualified for the Olympic Marathon Trials. in 2007 and finished 39th in the 2008 Trials, running 2:42:54.


Chris Kimbrough runs in the 2008 Olympic Marathon Trials. Photo by Alison Wade.

Ayala-Troncoso still coaches Kimbrough, who said, laughing, “I made sure that I told her I did [the beer mile] before it went viral.”

Kimbrough will turn 45 next week, but says, “I'm still trying to hit some of the times that I used to hit. Maybe it's the breaks I've taken and the not running early [in life] that I still have some longevity.”

Kimbrough's recent race results include a 17:02 5K, a 35:56 10K, and a 59:54 10 miler. She bounced back quickly after her last pregnancy, having her 17-month-old daughter in May of 2013, and running 1:03:46 for 10 miles about five months later.

“After having six, you kind of know what your body's doing ... It [isn't] hard to come back when you exercise a lot during the pregnancy,” said Kimbrough.

Aside from the upcoming Beer Mile World Championship, Kimbrough also has her sights set on the USATF National Club Cross Country Championship in December, as well as future masters national championships.

She's not sure if she'll do any training or time trials involving beer as she prepares for next month's Beer Mile World Championship, but says, laughing, "I don't know. If I do it, I'm going to maybe keep it secret."

MORE: How Long Should My Marathon Training Plan Be?




The isometric split squat is a simple technique to build serious lower-body muscle. It increases the time your glutes, hamstrings, and quads are under tension at the most difficult portion of the move--the bottom. But if you really want to up the ante, try adding a dynamic kettlebell to the mix. (Build muscle and fry fat all over with this killer Total-Body Kettlebell Workout.)

"The kettlebell over-and-under pass forces your core and lower-body muscles to stabilize as the weight travels around your front leg," says BJ Gaddour, C.S.C.S., creator of the Bodyweight Muscle Burners DVD. "The only things that should be moving are the bell and your arms. Your core and front leg must stay engaged the entire time to keep your body stationary against the pull of the weight." And because this exercise hammers some of your body's biggest muscles, you'll burn a ton of fat, too.

Ready to try it? Watch the video to learn how to perform the kettlebell over under with perfect form.

Which moves do fitness experts hate? Read 5 Exercises That Make Trainers Cringe.




A weight-free weekend challenge may sound easy -- until you try the Bodyweight 300. It's composed of just three exercises -- the squat, the pushup, and the situp -- but requires that you crank out 300 reps in as little time as possible. It's a fast way to challenge every muscle in your body and skyrocket your heart rate when you don't have the luxury of spending hours in a gym. (Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.)

"This is the ultimate do-anywhere, zero-excuse metabolic circuit," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. "You can do it anywhere, anytime -- outside, in your garage, or even your bedroom. Your body weight is all you need to crush fat, break a sweat, and build total-body muscle."

Perform 100 reps of each exercise in any order as quickly as you can without rest. You don't have to do all 100 reps in a row -- you might do 20 squats, move on to 10 pushups, do 30 situps, do another 20 squats, and so on.

Watch the video above to see how to perform the exercises. Durkin completed this challenge in 5 minutes and 47 seconds. Did you beat his time? Let us know in the comments below.

Add these 4 Ways to Burn More Fat to your regimen, and that extra belly roll will be gone soon.

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