"Your Body is Your Barbell"

Surely you've run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. "You'll be surprised how hard you can work without a gym," he says. Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

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"Build the Body You Want"

Here's a sign of the times: You can actually hire people to come to your house and organize your closets. They'll also do your garage, your attic, and the shed in your backyard. These people are tough on pack rats. They ask questions like "Why do you have this box of dog leashes, but no dog?"

My job isn't all that different. As a trainer, if I see something in a client's workout -- or my own -- that doesn't belong there, I get rid of it. If I see a redundant exercise, it's gone. Disorganized workout? I organize it. And if I see a client doing a program he got out of some old bodybuilding magazine, I throw the whole thing out and start over.

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"Muscles in a Minute!"

Patience is for mutual funds and deep-space probes, not muscles. Sometimes we want our bodies to look their best right now. Maybe you want case-hardened abs for a day on the beach. Or you want your arms to pop at the picnic. Or you need a chest that fills your suit coat at the reunion.

We'll tell you how to produce build muscle fast, even if you've missed a workout or three.

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"No Gut, All Glory"

Friend, we need to talk about that gut of yours. We know you're not proud of it. You may crack jokes about how you're aiming for a gold medal in the splash-diving competition in 2008. But other than the impressive column of water you spew with each cannonball, you know that belly fat isn't doing you any good. You don't like looking at it in the mirror, women are turned off by it, children ask if you have a baby in there.


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"The Adrenaline Workout"

You're bored with that 30-minute treadmill routine, right? Well, so's your body, which means you've probably stopped getting results. You just need some vitamin A--for adrenaline. Add variety to your workout to make you stronger, more agile, and better prepared for any challenge.


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"Come Out Of Hibernation"

The days got shorter, the bowl games got longer, the pizzas got bigger, and yesterday you woke up and realized you hadn't exercised since the lap dance at the office Christmas party. And, come to think of it, you weren't even the one exercising there.


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"Perfect Form: Swiss-Ball Crunch"

Because of its ability to target the entire core, the Swiss-ball crunch should be a staple in your workout. The exercise primarily works the rectus abdominis, or six-pack muscles, and the transverse abdominis. But when performed properly, it also calls on muscles that stabilize the hips and lower back.

Problem is, many men position themselves incorrectly on the ball and don't fully engage the transverse abdominis, which is a band of muscle that pulls the abdominal wall inward to protect you and helps activate other muscles.

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"The One Perfect Exercise You Must Do At Your Desk"

If you feel like a slouch because you're always hunched over, straighten up, with this simple exercise called the serratus shrug. It works a muscle called the serratus anterior, which runs along your rib cage under your arm pit. When this muscles is weak--as it is in most guys--it causes your shoulder blades to tilt forward and down. This results in "rounded shoulders," giving you a permanent slump. But you strengthen your serratus anterior quickly and easily--in front your TV or even at your office. And all you need is a chair.


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"Vigilante Fitness"

Take the punishment, reap the reward. The moment came midway through filming. A classic action-hero moment, to be sure--the good guy staring down two henchmen, dropping his briefcase, flipping back his leather coat, unholstering twin semiauto handguns, and capping two rounds into each bad guy. Name a cinematic hero and he's filmed similar scenes: Gary Cooper in High Noon, Bruce Willis in Die Hard, and, hell, Clint in everything. But this was Tom Jane's moment. The moment when months of metamorphic training boiled over to create a true on-screen superhero: the Punisher. Payoff's a pleasure, baby.

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"The Rock is Cookin' "

It all starts with the body.

The charisma, the comic timing, the smirks, the cocked eyebrow... they're all pinstripes on the Porsche. Without the body, none of these things matter. See, Tom Cruise could potentially saunter into a Venice Beach diner wearing sunglasses, a ball cap, and jeans and make it to a booth without anyone noticing. But not a 6'4'', bronze-skinned, redwood-muscled monolith like the Rock.

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"Your Checkout Points"

You know that women have a thing for abs. We peek at them when you reach up high for something, we look right at them when you peel off your shirt at the beach, we feel them when you hug us. And we love to run our hands over them.

But you knew this already. (Well, maybe not the reach-and-peek part.) It's why you did crunches today. (And if you didn't, you should check out The Abs Diet.) But there's more to lust than abs.

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"Do 50 Pushups with Ease"

Hop off the floor and approach the bench. "The bigger your bench press, the lighter your body weight will feel when you perform a pushup," says Luke Richesson, of Athletes' Performance, in Tempe, Arizona. In fact, Richesson's 10-week plan for reaching 50 and boosting your bench press calls for no pushups at all.

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"More Power to the Pushup"

Guys tend to abandon the pushup for the bench press sometime around puberty. Which is why you usually have to wait in line at the gym for a bench, but there's always plenty of floor space for the taking.

Call it a natural rite of passage. After all, doesn't everybody agree that pressing a plate-loaded bar off your chest is far more manly -- and effective -- than pushing your body away from the floor?

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"The Six Greatest Ab Exercises of All-Time"

Long-Arm Weighted Crunch
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

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"More Muscle, Less Hassle"

You'll use the same pair of dumbbells for each exercise in this routine. Choose a weight that just barely allows you to do 12 biceps curls. If it's too light, you won't build as much muscle, says Houston-based trainer Carter Hays, C.S.C.S. Too heavy and your form will break down first, your ligaments later. Proceed in circuit fashion, moving from one exercise to the next without rest. At the end of the circuit, rest for 60 seconds. Repeat for a total of four rounds.

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