The poor pushup.

Most guys abandon it for the bench press sometime around high school, and never think twice about it.

But the old-school exercise deserves respect. (We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.) After all, physical fitness isn't just about moving iron--it's about how strong you are relative to your body weight. That's why only the fittest and toughest men can pound out tons of reps with no rest. And while the standard pushup targets your arms, chest, abs, back, and glutes muscles, these 25 all-new variations from BJ Gaddour, C.S.C.S., creator of Men's Health StreamFIT, will leave them begging for mercy.

See them in the video below. You'll never forget about the pushup again.

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And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today! (You can Bolster Your Shoulders, put your strength to the test--and grow bigger--with the ultimate overhead exercise.)

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When the outside temperature plummets, squeezing in a cardio workout can feel like a chore. But now there's a solution: jumping jacks.

Don't worry, we're not talking about the boring standard jumping jacks you did in high school. We want you to try these 39 fun--but brutal!--variations created by BJ Gaddour, C.S.C.S., director of Men's Health StreamFIT. They'll get your muscles burning and your heart pumping in no time. You'll be anything but bored.

See them all in the video below.

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And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today!

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Much was made in the fall of Bryce Harper's comment that he wanted to take a month off during the offseason and "get as big as a house."

Harper, who stands at 6-foot-2, was already a sturdy 230 pounds. His first two years in the big leagues were stellar, as he was named Rookie of the Year in 2012 and an All-Star in both 2012 and 2013.

If it ain't broke, some people thought, why fix it?

"I think there's some concern, but I think what tempers that concern is when you're at that age, when you're as young as he is, that he could in the process of spring training knock 10, 15 pounds off,” former pitcher Dan Plesac said on MLB Network. “It looks like this additional weight, if he is able to put it on, and he’s not as mobile as he was before. And I think one of the things that makes Bryce Harper so appealing is the way he plays with reckless abandon."

Harper appeared to be well on his way to gaining 10 or 15 pounds when he tweeted out this picture in January:


And now a new photo out of spring training shows that the Washington Nationals appears to have accomplished his goal of putting on 10 to 15 pounds. If not even more.


Here's Harper last year:

And here he is at Spring Training:


Notice a difference?

A slugger bulking up in the offseason might strike some people as sketchy in light of MLB's problems with performance enhancing drugs, but Harper addressed all concerns with this T-shirt:


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For rock climbers, grip strength is essential. "The stronger your mitts, the farther and longer you can climb," says BJ Gaddour, C.S.C.S. and creator of Men's Health StreamFit. Gauge and boost your grip with this cliffhanger challenge. Just like climbing, it forces you to hang from a two-arm, one-arm, and offset position--so it not only taxes your hands, but it also hits the muscles you use when scaling a mountain.

Not a rock climber? You should still try the challenge. Grip strength is essential to both weightlifting power and stamina, too, says Gaddour.

LEVEL 1: Hang by two arms from a pullup bar using an overhand grip. Perform three 1-minute hangs, resting 2 minutes between each.

You can Bolster Your Shoulders, put your strength to the test--and grow bigger--with the ultimate overhead exercise.

LEVEL 2: Loop a towel over a pullup bar and hold both ends in one hand. Grab the bar with the other hand, using an overhand grip. Do two 1-minute hangs (one with each hand on the towel) with 2 minutes of rest between each.

LEVEL 3: Hang from the pullup bar using only one arm. Perform two 1-minute hangs (one per arm), resting 1 minute between each.

Boost your gains by downsizing your workout with The One Dumbbell Workout.

Watch the video to see how to perform the challenge. Which level did you conquer? Let us know in the comments below.

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Ready to take on a real challenge? Enter to win the trip of a lifetime from Red Bull and check your dream adventure off your bucket list.

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The handstand pushup is the gold standard of pushups. If you can perform even one rep, you've got an extreme amount of upper-body strength and shoulder mobility. Plus, you look like a total badass.

So how do you get to one--or more--reps? "The push away is a regressed version of the handstand pushup that allows you to train your shoulders with greater intensity than a classic pushup," says BJ Gaddour, C.S.C.S. and creator of Men's Health StreamFit. "This allows you to better work your way up to a true handstand pushup." And the higher you pike your hips, the more emphasis you'll place on your shoulders and the harder the move becomes. "Even if you don't want to train for a handstand pushup, the push away is an awesome way to build rock-solid shoulders and challenge your upper-body strength and stamina," says Gaddour.

Ready to try it? Watch the video above to learn how to perform the push away with perfect form.

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We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.

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Fitness expert Larysa DiDio has a closet full of bright, fashionable fitness gear. But she usually works out in fleece pajamas. “I wake up at 5 o'clock in the morning and pretty much roll onto the elliptical,” says the mother of two kids, ages 10 and 13. Like many busy moms, the morning is the only time she has to work out.

More from Prevention: The No Squats Belly, Butt, and Thighs Workout

Stephanie McMahon, chief brand officer for World Wrestling Entertainment (WWE), also squeezes in her cardio before her kids (ages 3, 5, and 7) get up. "I don't have time to do it in the day,” she says. “Plus, it’s very important to me that I get my time in with my kids.”

But sometimes, even a workout in the morning can seem impossible. That’s why DiDio created the 4-Minute Workout. The idea: You may not have an hour or even 20 minutes in a day, but you probably have 4 minutes to kill before leaving to pick up your daughter from soccer practice, or before dialing into a conference call. “Those little bits of activity throughout the day boost your metabolism and can really make a difference in your health and happiness,” DiDio says. (CapMake the most of that boost with our Over 40 Metabolism Miracle to help you lose 5 times more weight!)

Watch the video below to see the two fitness friends DiDio and McMahon -- whose dad, Vince, is WWE CEO, and whose husband is former champ Paul "Triple H" Levesque -- teach you the 4-Minute Workout. Perform each of the four exercises for 1 minute without rest. Do that several times a day whenever you can fit it in. Or repeat the routine four times with 1 minute of rest between each round for a full 20-minute workout.

 

Always switching up your workout? Get brand new slimming and toning exercises delivered right to your inbox with our free Exercise Of The Week Newsletter!

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If Jose Fernandez's offseason workout is any indication, Miami Marlins fans won't have to worry about a letdown from the 2013 NL Rookie of the Year.

The 21-year-old told Craig Davis of the South Florida Sun-Sentinel that he would regularly ride 600 miles a week on his ultra-light, high-tech Specialized S-Works Venge racer. According to Davis that bike can cost around $10,000.


For reference, Tour de France riders complete roughly 600 miles per week.

"On the bike you can do intervals. You go hard and then slow down. It's kind of like an inning, is the way I see it. I'm going really hard for 10, 12 minutes and then I slow down for 5 or 6 minutes," Fernandez told Davis. "Conditioning-wise, it's amazing. I'm glad that I did it. Let's see how it's going to work out this year. I'm not sure, but I feel really good."

Fernandez said the most he ever rode in one day was 124 miles. One can only imagine how many calories he burned on that day, seeing as during a 114 mile-ride he cut 9,000 calories.


Fernandez is coming off of a historic 2013 season. His 4.2 WAR was one of the best ever for a player under 21, and his 9.81 strikeouts per nine innings mark was the best in the National League. He finished the season with a 12-6 record and a 2.19 ERA, good enough for third in the NL in Cy Young Award voting.

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Your core's main purpose is to stabilize your spine. And while holding a plank is a great way to strengthen a weak middle, the classic exercise doesn't carry over much benefit to daily movements. "Everyday tasks--like shoveling snow or reaching for your phone on your desk--twist your spine," says BJ Gaddour, C.S.C.S. and creator of 10-Minute Torchers. "If you can't properly brace against the load and momentum, you risk back injury overtime." Thats why the seesaw shredder is a great way to test real-world core stability. As the weights swing back and forth, your core muscles have to fight to resist rotation. The faster you swing, the harder your abs have to work. Add it to your weekly routine to not only increase your strength and power in everything you do, but to also sculpt every inch of your core.

DIRECTIONS
Perform the exercise for 30 seconds. Rest for 30 seconds. That's 1 round. Perform 3 more rounds. Want an even bigger challenge? Grab one dumbbell that’s slightly heavier than the other, suggests Gaddour.

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

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Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. But if you want to kick things up a notch, then start dancing. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. However, you must maintain the same rigid, straight torso that you would when performing a plank. "It adds a whole new level of difficulty because your core has to fight to stay stable against the fast-paced motion of your legs," says BJ Gaddour, C.S.C.S. and creator of 10-Minute Torchers. Plus, your arms, shoulders, and upper-back muscles will feel a big burn as they balance your body above the floor. So you'll not only have a chiseled torso, but you'll also have an impressive move to show off on the dance floor this weekend.

Ready to try it? Watch the video below to perform the breakdancer with perfect form.

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Fast-track your strength gains and crank up your metabolism with this The Hard-Body Hurricane.

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Yoga has many different styles -- Ashtanga, Kundalini, Bikram, etc. -- but some establishments are putting a different twist on it, perhaps in hopes of appealing to another segment of fitness enthusiasts.

Consider the following three offbeat varieties of yoga now being offered:

-- Aerial.
-- Laughter.
-- Naked.

Aerial Yoga involves a swinging, silk hammock. Jeneé Osterheldt of the Kansas City Star tried it out and gave a favorable review:

Aerial yoga requires you to do three things: Trust yourself, fight your fears and find your center. The hammock, made of stretchy yet sturdy aerial silks fabric, is used to suspend the spine and other parts of the body to enhance traditional yoga poses -- even the upside down ones. Just like mat yoga, with practice, you can improve your flexibility, balance and strength.

Michele Vinbury, a studio owner in Columbus, Ohio, says aerial yoga, which is also known as anti-gravity yoga, has been a hit with her students.

"I think people are surprised at what they can do," Vinbury told the Associated Press. "There's no weight on your head, your neck -- and you're really able to elongate your spine. Fluids rush through the vertebrae, and it's a really nice feeling for people."

Laughter Yoga is being used a therapeutic exercise for military veterans in New York.

"We don’t take ourselves too seriously," instructor Jeannette Watson told the New York Daily News. "Laughing yoga is a unique exercise routine that combines group laughter exercises interspersed with breathing, stretching and rhythmic clapping. It fosters happiness and clears negativity.

"It is very healthy -- laughing engages 85% of your lungs. In classes we make a commitment to joy. The idea is to fake it till you make it!"

Naked Yoga needs no explanation.

Bold & Naked just became the first coed naked yoga studio in New York City, according to a report in Outside: "The studio offers various combinations of clothed, naked, same sex, and coed classes."

The studio's website says it "is not about being naked for naked's sake, even though that's perfectly fine. It is about liberation and being comfortable in your own skin and the amazing confidence that comes with it."

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