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Men’s Fitness Iron Sides by Mike Mahler
This workout is from the 2011 December issue of Men’s Fitness.
What caught attention about this workout were some of the similar exercises that I have reviewed in other workouts. Due to my hectic schedule I have as of late, I’ve been looking for routines that deliver on intensity and doesn’t take too much time. Maintaining all the work of have put in the last two years to loose 40 lbs and keep it off isn’t just a goal it is a obsession.
Iron Sides is a efficient, full body, core blasting and fat burning workout that is easy to remember and do.
Here are some ways that I use it to increase difficulty and burn a little extra fat.

Make it harder – Shorten the rest period between exercise to 20s, 15s, 10s, or 0.
I personally only rest at the end of the circuit.
2. After workout burner, after a workout perform two circuits to burn extra fat.
3. Vary weights to increase intensity, for example the clean press start with a 45 lb kettlebell and switch it to a 30 for circuits 3-5.

Iron Sides Workout

Complete the following circuit five times. Take 45-second breaks in between each exercise and 60-second
breaks at the end of each round

1. ONE ARM KETTLEBELL CLEAN AND MILITARY PRESS
x 10 ON EACH SIDE
2. WIND MILL x6 ON EACH SIDE
3. FRONT SQUAT x 10
4. HAND-TO-HAND KETTLEBELL SWING x 15 ON EACH SIDE

Here are some reference links I used to create this video. Note I boiled down the exercises to give a general guideline on how to do the exercise. My video is only 5 mins. In total the reference links below are about 20 minutes worth of video.

Dan John perfecting the kettlebell swing
http://www.youtube.com/watch?v=tVEReOq5Jgs – 14 minutes

Steve Cotter Kettlebell – Steve is the the man!incredible Kettlebell videos.
http://www.youtube.com/watch?v=6651sjanpxI&feature=plcp&context=C3b0a…
6 minutes

Phil Scarito from DV8 Fitness
http://www.youtube.com/watch?v=xdCiCjzlAbM
2.28 minutes

http://www.mensfitness.com/

Click here to view the embedded video.

In this video I take the Human Trainer outside for some sun and a solid outdoor workout.  I cover fourteen exercises that you can do with the multiple attachments that the Human Trainer offers. The workouts can be made easier or more difficult by simply changing the angle of your body.  Take advantage of the fresh air and change up your routine while summer is still here. Stay tune for more Human Trainer videos.

Human Trainer Outdoor Workout

Perform 3 sets, 6-12 reps
Rest 30-60 seconds
Planks perform 30-60 seconds

1. TWO ARM BICEP CURL
2. TWO ARM SQUAT
3. ONE-LEG REVERSE LUNGE
4. REVERSE FLIES
5. TWO ARM ROWS
6. CHEST PRESS
7. OVER HEAD TRICEP PRESS
8. CHEST FLIES
9.PLANK
10.FOOT CRADLE TWO KNEE PULL IN
11.FOOT CRADLE ALTERNATING KNEE PULL IN
12.HAMMER GRIP PULL-UPS
13.AB STRAP ALTERNATING BENT KNEE RAISE
14.AB STRAP TWO KNEE RAISE

Click here to purchase the Human Trainer.

Check out my full review of the Human Trainer.

Men’s Health Full Body Dumbbell Blast is easy and effective.  Lately I haven’t had a lot of time to do my regular workouts.  In order to maintain what I’ve worked so hard to achieve I’ve been researching what I’m calling, short but sweat workouts.  Patrick Striet, owner of Force Fitness & Performance in Cincinnati Ohio came up with this lean mean fat burning workout.

This workout delivers and is easy to remember whether  you’re at home or in the gym.  All you need are some dumbbells and a bucket of will.

Check out Patrick’s gym if you live in Cincinnati.

Men’s Health Spartacus 2.0 Workout

Men’s Health and Rachel Cosgrove have done it again!
Another ass kicking, muscle sculpting workout!

The routine  is a total of 10 exercises.
The way it works is in two steps.
Step 1:
5 Exercises:
1. Dumbbell Hang Pull
2. Offset Dumbbell Reverse Lunge
(Perform this exercise on one side your body.  Switch sides after each circuit.)
3. Single-arm Dumbbell Swing
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Thrusters
5. Single-leg, Single-arm Underhand-grip Dumbbell Row
(Perform this exercise on one side your body.  Switch sides after each circuit.)
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total move on to Step 2.

Step 2:
5 Exercises
1. Dumbbell Chop
(Perform this exercise on one side your body.  Switch sides after each circuit.)
2. Plank Walkup to Pushup
3. Rotational Dumbbell Straight-leg Deadlift
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Squat Thrusts
5. Jump Squat
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total you have completed Spartacus 2.0!

Just in case the above is confusing I have outline example of what a full Circuit should look like.

STEP1:

Circuit 1
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 2
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

REST FOR 2 MINUTES AFTER 2 CIRCUITS

Circuit 3
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 4
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

Click for the Men’s Health Spartacus 2.0 Workout

If you have a Medicine Ball around the house and you haven’t used it in awhile dust it off and try out this full body circuit.  
Medicine Ball Power Moves consists of ten moves that will tone your
muscles, get your heart rate up, and burn calories along the way.
Remember intensity is really important.  Try this routine out and let
me know what you think.

Suggested frequency 2 to 3 times a week. You can make this routine
harder by performing each exercise for 1 minute instead of 30 seconds..

MEDICINE BALL POWER MOVES

1. MEDICINE BALL HOP
2. MEDICINE BALL SQUAT THRUST/PRESS
3. ROLLING BALL PUSH UP
4. MEDICINE BALL RUSSIAN TWIST
5. MEDICINE BALL SHOTGUN
6. MEDICINE BALL PUSH UP
7. MEDICINE BALL CHOP
8. MEDICINE BALL SPLIT JUMP
9. MEDICINE BALL SIDE LUNGE
10. MEDICINE BALL SLAM!

PERFORM THE EXERCISES AS A CIRCUIT
(ONE EXERCISE RIGHT AFTER THE OTHER)

PERFORM EACH EXERCISE FOR 30 SECONDS

TAKE A 15 SECOND BREAK AT THE END OF EACH EXERCISE

AFTER EXECUTING ALL TEN EXERCISES TAKE A
1 MINUTE BREAK

PERFORM 3 CIRCUITS

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This is first video in a series of videos that I will be doing on FitnessBuilder workouts.
FitnessBuilder is the most comprehensive fitness database in the world. It contains the largest library of exercise images & videos, the most challenging workouts across all disciplines, access to a live personal trainer and a complete set of every fitness tool, calculator and tracking feature available.
I personally lost 16 pounds using FitnessBuilder . It is my go to tool and allows me to build my own workouts which share them and track everything I do.
In my opinion if you looking to stay fit it’s a tool that will help you stay focused and on track.
Click to see my experience here.
Get more information on FitnessBuilder @ www.fitnessbuilder.com

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By Alwyn Cosgrove

I am always amazed with how simple things can be. Torching fat doesn’t have to take a lot of time or be complicated.  Alwyn Cosgrove, C.S.C.S developed this two exercise workout to torch calories and ignite your metabolism.  Basically, what this workout does is get your body set up to burn more calories all day.

I did some research on Alwyn and his theory on fat loss and found this interesting quote.
“the post workout period that results in metabolic disturbance, elevating EPOC, fat burning enzyme activity and total body fat oxidation to maximize caloric burn for the other 23+ hours per day”. Alwyn focuses on workouts that keep your body burning even after you finished working out.

Check out this interesting read Training techniques to maximize fat loss. Where Alwyn answers the question . What do you look for when designing a fat loss training program? Do you look at what people have done in the gyms before, or do you read the research and then try to recreate that?

Click here to read more.

This workout was found in the December / Janaruay issue of Men’s Fitness.  Josh Koscheck featured in the workout and illustrates how the exercises are done.

Randy Couture admittedly has me beat on this one. He can get you into shape with just 10 minutes a day. Only draw back is you need Randy’s door gym, a product that I haven’t review yet. For Men’s Fitness Built for Battle MMA workout all you need is one weight, a kettbell or Dumbbell and 15 minutes. The work is intense and it is crucial to go all out within the time frame. If you muddle through this workout you won’t get any benefit from it.  When done right this routine will help you develop endurance, fighter specific strength and burn fat. I recently purchased a heart monitor that calculates the amount of calories burned when I workout. For this workout I burned about 300 calories that is a lot given the amount of time for this workout.

Here is the break down for the workout. Perform workout as a Circuit complete one set of each exercise then move on to the next exercise.
Perform each exercise for 25 seconds then rest for 5 seconds.
3 Circuits total

1. Kettlebell Swing
2. Shoulder-to-Shoulder Press
3. Single-Arm Bent Over Row (25 Seconds on each side)
4. Lunge with Rotation
5. Tight Core Rotation
6. Reverse Lunge with Knee Strike (25 Seconds on each side)
7. Fighter Push Up
8. Burpee to Boxer Guard

Perform this workout once or twice a week.

You may need more rest between circuits, that is fine ultimately you want to
get down to one minute between circuits.

Special thanks to Brad from coordinationbag.com for sending me these cool Muay Thai Shorts. Get your shorts here. Also check out my review on this unique martial arts product the coordination bag.

DOWNLOAD WORKOUT SHEET

Want to get a massive chest? I think most guys would say yeah! Having a big
cut chest is a sign of strength and power. Men’s Fitness has put together a
solid routine that will help you get a solid chest in six weeks.
Frequency:
Perform Day 1 and Day 2 workout once a week.
Train other muscle groups on other days. Allow 3 days of rest between
workouts. Take two days off from lifting.

Rest between sets as needed.  Personally, I rest  30 seconds to obtain a
leaner result.  For strength and size gain I rest for a minute.
*Note – Day 1′s workout is short you may want to do some extra back work.

Time needed:
30 – 40 minutes

1. Plyo Pushup
Sets: 6
Reps: 6-8
2. Dumbbell Bench Press
Sets: 5
Reps: 8-10

3. Feet – Elevated Pushup
Sets: 4
Reps: 10-12

Day 2
1. Crossover Pushup
Sets: 3
Reps: 20-24

2. Bench Press
Sets: 2
Reps: 20-25

3. Incline Dumbbells
Sets: 2
Reps: 15 – 20

4. 100 Pushups
Do as many sets as needed to get to 100

Men’s Fitness Workout by John Romaniello

The Pain Workout is Featured in Men’s Fitness September issue.

This routine lives up to it’s name. It is a combination of science and exercise that will help you burn more fat by causing lactic acid build up in your muscle.

What lactic acid does, first it causes that burning painful sensation in your muscle. second it releases a growth hormone in your body that turns fat in to fuel.  We have all experience that burning sensation during our workouts. This routine sole purpose is to cause lactic acid build up , so be prepared to feel the BURN!

Your going to perform this workout slowly for each exercise on a push or pull cycle. Perform the exercise slowly with in a number of seconds for each movement within the exercise. (I still use Mississippis to count seconds…)

Use a weight that is 20 to 25% lighter than you normally lift.

Frequency: Once a week

Time: About 35 minutes

Three Circuits in the Workout.

Circuit one – Perform 3x

1A. Alternating Dumbbell Press
Exercise time to perform 3 seconds
Sets: 3
Reps: 12 ( On each side )
Rest for 10 Seconds move on to Goblet Split Squat

1B. Goblet Split Squat
Exercise time to perform 3 seconds
Sets:3
Reps: 15 (Each Leg)
Rest for 10 Seconds move on Bentover Lateral Raise

1C. Bentover Lateral Raise
Exercise time to perform 3 seconds
Sets:3
Reps:8
Rest for 45 seconds repeat Circuit

Repeat Circuit one 3x
After you have completed all Circuits Rest
for 90 seconds than move on to Circuit Two.

Circuit Two – Perform 3x

2A. Rotating Dumbbell Row
Exercise time to perform 3 seconds
Sets: 3
Reps: 8
Rest for 20 Seconds than move on to Dumbbell Romanian Deadlift

2B. Dumbbell Romanian Deadlift
Exercise time to perform 4 seconds
Sets: 3
Reps: 15
Rest for 20 Seconds than move on to LumberJack Press

2C. LumberJack Press
Exercise time to perform 3 seconds
Sets: 3
Reps: 10 (On each side)

Rest for 75 seconds repeat Circuit

Repeat Circuit two 3x
After you have completed all Circuits Rest
for 60 seconds than move on to Circuit Three.

Circuit Three – Perform 2x

3A. Garhammer Raise
Exercise time to perform 2 seconds
Set: 2
Reps: 12
Rest NONE move on to Dumbbell Goblet Squat

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3B. Dumbbell Goblet Squat
Exercise time to perform 4 seconds
Sets: 2
Reps: 10
Rest NONE move on to Garhammer Raise

Repeat Circuit Three 2x