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, 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.

You can accomplish a lot in just 5 minutes: Shower, set your DVR, stalk your ex on Facebook. But can you crank out 300 reps of five tough lower-body moves in that same amount of time?

"This challenges hits your legs from every angle imaginable," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. "It’s a beast--and you’ll need the legs of a beast to finish it in 5 minutes or less."

That’s because the rep scheme gets higher as you go along. "You never get a break," Durkin says. "It’s an all-out assault on your lower half. You’ll feel the burn from start to finish."

Here’s how it works: Grab two 12-kilogram kettlebells. Perform 10 kettlebell front squats, 20 body-weight squat jumps, 30 kettlebell walking lunges, 40 body-weight skater jumps, and 50 rope jumps, resting only when needed. Repeat one more time.

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

Watch the video above to see how to perform the challenge. Then give it a shot. Did you beat 5 minutes? Let us know in the comments.

Build a better performing body and a sculpted core with The Toughest Exercise You Aren't Doing (but Should).

How often do you see someone on the court or the field taking exaggerated, controlled lunging steps like you do in the gym? Almost never.

Improve your athleticism by adding the hinging lunge to your workout routine. "The hinging lunge mimics the short and quick moves you take when playing a sport--like pivoting, grabbing a grounder, or sending a bounce-pass across your body," says BJ Gaddour, C.S.C.S., creator of Bodyweight Muscle Burners DVD. "It enhances your performance by building and prepping your muscles for sports."

Perform rep-after-rep in multiple directions and your lungs will start to feel the burn, just like your legs. Ready to try it? Watch the video to learn how to perform the hinging lunge with perfect form. (Shake up your workout and speed up results with the 4 Ways to Burn More Fat.)

Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!

When people profess their love for Lucha Libre wrestling, what they usually mean is "I love those nutball masks." But there's so much to enjoy below the neck. Like the chest-smacking, high-jumping, acrobatic-flipping, crowd-taunting, muscle-flexing, costume-wearing balls-out insanity.

How insane? Lucha Libre is hugely popular in Japan. Do you really need to know any more? (Yes. Yes, you do.)

Lucha wrestling is like someone took a microphone at American-style wrestling and kept shouting to the crowd, "Should we make this even crazier?" And the crowd never stopped shouting "yes!" And nobody ever told anybody to stop, ever.

There are good guys and bad guys, yes, and a lot of clean moves and dirty moves and plenty of hitting the floor.

But the ring sounds like it's made out of thunder sheets and baking pans and it is entirely possible that a guy in a full-on dragon outfit will show up for that eight-way tag-team match. You know who else might show up? A woman, Xena-ing a trail of ass-kickery and tears right alongside the men. No, not in a women's match; right alongside the men. (Here's a list of the hottest names in women's professional wrestling who can kick your ass.)

And the acrobatics. Holy crap, the acrobatics. If you've ever wanted to see a man jump into the air and catch himself on another guy's neck with his feet, this is your new spectator sport.

It is immensely fun to watch. It feels like giving your inner child an entire box of Franken Berry and a fistful of Pixie Stix. And, unlike with MMA, you don't have the nagging feeling that you're witnessing actual brain injuries.

(Check out WWE superstar John Cena's answers to Men's Health quick-fire questions.)

But also, okay fine, the masks are pretty important. How important? Find out in this exclusive clip from the new "reality" show, Lucha Underground.

Wait, what? Was that a real thing that you actually watched, or did you just dream it? Maybe a little of both.

Lucha Underground -- which premiered Oct. 29 on the El Rey network -- brings traditional Lucha Libre wrestling and piledrives it into modern TV sensibilities and bounces the whole thing off the turnbuckle and into an agreeably grimy warehouse in Boyle Heights, complete with a live band and the toughest accordion player you've seen in your life.

(A side note to aggressively hip people: For chrissakes, do not ruin this. I promise you, the universe will not explode if you enjoy it unironically. You don't need to broadcast to the world that you get the joke, and that you are getting it harder than anyone else. Just take an hour, enjoy watching people launch themselves out of the ring and into each other's faces, and relax. You must be exhausted.)

While it's definitely aimed at a modern audience, Lucha Underground takes pains to hit the marks of classic Lucha Libre. I attended one of those warehouse tapings, and the guy sitting next to me had grown up with Lucha wrestling. He assured me that there was a real respect for the tradition. Which sometimes involves some seriously goofy theatrics.

Even talking to these guys after their match, there's no shortage of drama. They know how to discuss their sport like they're characters in a gladiator movie. "I think I have the best clothesline in the world," a charming 300-pluis pound guy named Big Ryck tells me. "It's very exciting for me, but very scary for the person who's about to take it. That moment when I see an opponent lining up and it's time to unleash Hell… Hell is coming."

Chavo Guerrero, Jr., a third-generation wrestler and five-time world tag-team champion, informs me that his last name means "warrior," and he comes from a long line of fighters "all the way back to the Aztec Indians. We have been pro boxers, pro wrestlers, matadors, a few Olympians. I don't know why fighting is in our blood, but it is our blood."

(Veteran WWE Superstar, Dwayne "The Rock" Johnson talks about fitness, weight loss and, boosting himself to a whole new level.)

One of the traditional Lucha Libre figures is the Exótico: A flamboyantly gay character, assuming that you use the definition of "gay" that people used in about 1953. There's no distinction between "gay," "trans," "feminine" or “off the sexual and gender binaries," just a walking collection of stereotypical signals that one is not a straight dude. We're talking butt-first defensive moves and the audience howling with laughter as the macho wrestlers try to avoid getting kissed. You've seen Three's Company episodes and Rock Hudson movies with a more sophisticated take on sexuality.

That said, the Exótico I saw at Lucha Underground, Pimpinela Escarlata, was a huge fan favorite, and not in an ironic way. When other wrestlers illegally ganged up on Pimi, the audience chanted "Culero!" (Asshole!), and Pimpi got huge roars of applause -- easily the biggest of the entire night. And Pimpi, a veteran of the Mexican AAA circuit, kicked just as much ass as anyone else in the ring. No coddling, and no moments of helplessness or needing to be rescued by a team member. Just lots of elbow and maybe a beso (a kiss) if he's got you down on the mat.

In a way, his faintly disturbing packaging helps the Exótico delivers a devastating chest-punch to the hypermasculine culture he's in the middle of: Go ahead and get as macho as you want, Pimpi's presence says. I will still slam your face into the mat and I will do it while wearing lipstick and a spangly bathing suit.

(With Men's Health Bodyweight Muscle Burners DVD, you'll discover all the advantages of bodyweight workouts--burn fat, get incredibly fit, and build perfectly proportioned muscle all over your body!)

You see the ads everywhere, from Facebook to the online version of your local newspaper. They promise huge increases in testosterone by simply taking an over-the-counter supplement. But do these supplements really work, or are they all hype? Men's Health Nutrition adviser Mike Roussell, Ph.D. gives you the facts, based on his review of all the published scientific research. (Follow these easy steps to raise your T levels and lengthen your life.)

Watch the video to see what he discovered.

Build muscle, boost sexual vitality, and reclaim your mental edge!

If you want a stronger core, steal a lesson from kindergarteners: Practice your ABCs.

The Alphabet Band Belly Press requires you to draw the letters A to Z in front of your chest with an anchored resistance band. "It's tougher than a lot of abdominal exercises because your midsection must resist two sources of instability," says Tony Gentilcore, C.S.C.S., co-founder of Cressey Performance in Hudson, Massachusetts, who performs the move in the video below.

First, your core muscles have to fight to remain facing forward as the band pulls you toward the side. Then your core has to work even harder to stay completely still as you jerk the band around to draw the letters with straight arms. (Reveal the abs you never knew you had with the 6 Moves for a Six-Pack .)

You'll work every single muscle in your midsection, especially your erector spinae, the bundle of muscles surrounding your spine, and your obliques, the muscles that run along the sides of your core, explains Gentilcore. Your shoulders will also get hammered as you move your arms.

Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!

TRY IT: Loop a resistance band at chest height around a pole, threading one end through the other one so it’s secure. That’s the anchor point. Stand with the anchor to your left, clasping the band with both hands and holding it in front of your chest with straight arms. Now step away from the pole until you feel tension through the band trying to rotate your torso toward the anchor. Then stop, and stand with your feet hip-width apart and your knees slightly bent. This is your starting position.

Without rotating your torso or bending your arms, sketch out 6-inch letters in a controlled, even tempo. Breathe the entire time. Repeat with your right side facing the anchor.

MAKE IT HARDER: Increase the challenge by bringing your feet closer together, drawing larger letters, or doing both at the same time.

Chisel the six-pack you've always wanted with these tips!

When it comes to working your abs, a basketball probably isn't the first tool that comes to mind. But BJ Gaddour, C.S.C.S., CEO of Men's Health StreamFIT - , came up with a fun--but tough--way to add it to your core routine.

The move: Dribbling a basketball while holding the top of a pushup position.

It's hard for two reasons, he says. First, you have to hold the position with only one arm.

"Any time you remove a base of support, your body becomes unstable," explains Gaddour. "Your shoulders, hips, lower back, and abs must work harder to maintain a rigid, straight torso."

Then, you add movement. "Dribbling a basketball adds a whole new level of difficulty," he says. (We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.)

The reason: You're fighting rotation and the fast-paced movement of the ball. It takes a ton of mental and physical effort to dribble the ball without allowing your form to break.

Ready to try it? Dribble the ball with one arm for as long as possible, and then repeat on the other side. The second your pushup position form starts to fail, stop. Shoot for 30 seconds on each side to start. Can you perform it longer than that? Let us know in the comments below.

Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!

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