by Men's Health

Editors of Men's Health

Three Steps to Strength and Stamina

Sets and reps get old. This routine from Jim Liston, C.S.C.S., founder of Catz Sports in Pasadena, California, builds muscle and endurance through pyramid repetitions. After the warmup (#1), do 1 rep of exercise pair #2, then 2 reps, then 3, then 4, and then work back down to 1 rep. Repeat with exercise pair #3. Do as many rounds as you can in 15 minutes.

1. Boxer's Punch + Dumbbell Squat

With a 5-pound dumbbell in each hand, throw 32 punches, alternating lefts and rights. Then let your arms hang loosely at your sides and place your feet slightly wider than hip-width apart. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, and then press back up. Complete 16 squats. Repeat the sequence once.

2. Pushup + Prone Row

Pushup Place two six-sided dumbbells on the floor and grip them while you do a full pushup. (Lower in 2 seconds, push up in 1.)

Prone row In the up position of the pushup (still holding onto the dumbbells), bring your right-hand weight up to your armpit and squeeze your shoulder blade back. Lower the weight and repeat the move with your left arm. (Take 1 second to raise the weight and 2 seconds to lower it.)

3. Jump Squat + Curl

Jump squat Assume a squat position as you hold dumbbells at your sides, your feet slightly wider than hip-width apart. Press through your heels to explode up quickly.  Then land softly on the balls of your feet and sink back onto your heels.

Curl After landing, let the dumbbells hang at your sides. Without moving your upper arms, curl the weights up. (Take 1 second to raise them and 2 seconds to lower.)

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