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Why Gum is Becoming the Best Way to Ingest Caffeine to Boost Your Workout

Why Gum is Becoming the Best Way to Ingest Caffeine to Boost Your Workout

 Curtis Granderson #3 Of The New York Mets Blows A Bubble With Bubble Gum

Patrick Smith/Getty Images

Chances are you’re wise to the fact that caffeine is a performance enhancer. The most widely used “drug” in the world has been shown in study after study to help athletes run faster, bike harder, lift more, and jump higher. But gone are the days of waiting in line for a barista to shout your name.

Most recently, in a 2016 study published in the Journal of Strength and Conditioning Research, nine men were tested in the squat and bench press to find the effects of caffeine ingestion on resistance exercise performance. Ingesting coffee or decaf coffee plus caffeine vs. a placebo, the test subjects were able to lift significantly more weight in the squat, but there were no significant differences in the total weight in the bench. The study revealed that coffee and decaffeinated coffee plus caffeine can improve performance when doing a resistance exercise.

In recent years, caffeine has been popping up in all kinds of sports fuels, from gels to chews. And the latest delivery method promises an even faster jolt: chewing gum. Run Gum, created by two-time Olympian Nick Symmonds, contains 50mg of caffeine per piece, along with taurine (an amino acid found in meat and fish that supports brain development) and B vitamins. That gives a two-piece serving about as much caffeine as a standard cup of Joe. Jolt Energy Gum has 40mg caffeine per piece plus guarana (a South American seed with twice as much caffeine as coffee) and ginseng, and Military Energy Gum packs 100mg caffeine per piece.

SEE ALSO: How To Use Caffeine To Power Up Your Workouts

Why gum? “It [absorbs] faster than coffee or gels,” says Asker Jeukendrup, Ph.D., a professor of exercise metabolism at Loughborough University in the U.K. and a leading researcher on caffeine and exercise performance. The caffeine is absorbed into the bloodstream straight through the lining of your cheeks. Plus, absorption through the skin has the potential to increase its bioavailability, giving you more oomph from fewer milligrams. Also, chewing any kind of gum has been shown to increase alertness, lower stress, and improve performance.

So far the data looks promising. One recent study from New Zealand found that caffeinated gum gave cyclists a stronger final push, increasing their power output during the final 10km of a 30km workout by nearly 4%.

Still, there’s more research to be done to figure out the ideal timing and dosage. A 2010 study, in which athletes popped a piece five minutes before performing intervals, saw a 6% performance improvement, while the New Zealand study found that it took about 20 minutes for caffeine to kick into gear. Though the caffeine will stimulate, research suggests a tolerance to caffeine can occur in as little as four days if taken daily.

SEE ALSO: How Coffee Can Improve Your Leg Day

But a stick of gum may not work for everyone. The New Zealand researchers noted that while caffeinated gum did improve cycling performance, only 13 subjects experienced the boost. Meanwhile, five had a negative reaction and were nonresponsive. Researchers suggest the variability may be caused by differences in how people metabolize caffeine—akin to how one person can cap off dinner with a cappuccino and sleep like a baby, while another gets the jitters.

To find your ideal kick, Jeukendrup recommends starting with lower doses and experimenting.

“Caffeine works with as little as 3 milligrams per kilogram,” he says. Try it when the stakes are low, during a training run or ride—ideally one where you have access to restrooms, given caffeine’s effects on digestion. And don’t forget to hydrate. While the water in coffee offsets its dehydrating effects, that’s not so of caffeinated gum.

Dwayne ‘The Rock’ Johnson Guarantees ‘the Greatest Fight in the History of Movies’ with Jason Statham in Future ‘Fast & Furious’ Movie

Dwayne ‘The Rock’ Johnson Guarantees ‘the Greatest Fight in the History of Movies’ with Jason Statham in Future ‘Fast & Furious’ Movie

Jason Statham And Dwayne Johnson Square Off In Fate of the Furious.

Universal Studios

Fast & Furious fans, it looks like we are due for the ultimate match of brute strength vs. tactical precision in the next installment of the franchise.  

Just passing the second week of its release, The Fate of the Furious has become just the 30th movie ever to surpass the $1 billion mark at the box office, which of course means there will be more movies in store. 

The latest buzz surrounding the franchise suggests that the next film will be a spinoff, where the two main characters are Luke Hobbs (Dwayne Johnson) and Deckard Shaw (Jason Statham). Ever since Johnson’s oily muscles and tight T-shirts entered the series for Fast Five he pumped new life into the franchise. The same goes for Statham when he provided a legitimate villain in Furious 7.   

SEE ALSO: Jason Statham Says “It’s A Godsend” Dwayne Johnson Never Sent Him To The Hospital Filming ‘Fast 8’

While Johnson has not confirmed the spinoff—it’s only in its planning stages, if anything, according to a Deadline report—Johnson’s suggestion that Hobbs and Shaw would brawl once more certainly suggests that Universal Studios is on the right track.

“One fine day, we will give the audience what they want and fight,” Johnson wrote in the caption. “And it will be the greatest fight in the history of movies.” He didn’t explicitly confirm if that fight would be in a traditional Fast & Furious film or spinoff, but common sense would point to the latter.

SEE ALSO: Review: ‘The Fate Of The Furious’ Is A Kickass, Loopy Romp That Just Wants To Have Fun

 

The #1 movie in the world, two weeks in row. The first Hollywood movie was shot in 1910. Since then, only 29 movies have ever grossed over $1 billion at the box office. #FateOfTheFurious will be the 30th movie to cross that mark. Huge shout to our dynamite and ever growing cast, our incredibly hard working and patient production crew, Universal Pictures – Jeff Shell, Donna Langley and my favorite Rabbi and consigliere, Ron Meyer. Huge Rock size bear hugs to Universal’s relentless and brilliant marketing and publicity team. Many of whom I’ve known since I started my career at Universal 17yrs ago with The Mummy Returns. A pleasure to work with all the above. THANK YOU FANS WORLDWIDE for takin’ a ride with us for an 8th time. At the end of the day, you will always decide what happens next. I’m forever grateful at the opportunity to entertain you. And finally, a very very special shout out to a certain bald headed, English tea drinkin’, crumpets eatin’, God Save The Queen singin’ suuuuuum bitch, Jason Statham. One fine day, we will give the audience what they want and fight. And it will be the greatest fight in the history of movies. We will then drink like brothers as you nurse your wounds, because I’m gonna knock your teeth so far down your throat, you’re gonna have to stick a toothbrush up your ass to brush ’em. Thanks for trusting me brotha and cheers to always having fun for audience. #FateOfTheFurious #1MovieInTheWorld #ThankYouFANS #BringYourToothbrushStatham

A post shared by therock (@therock) on Apr 24, 2017 at 8:33am PDT

Mike O’Hearn’s 5-Move Legs-Blasting Workout

Mike O’Hearn’s 5-Move Legs-Blasting Workout

Mike O' Hearn Doing A Leg Press

Per Bernal And Michael Neveux

Mike O’Hearn describes his training methods as “old-school, Bill Pearl-style,” referring to the iconic bodybuilder from the ’50s who wrote a great book on training techniques. The approach is simple, but not easy.

“I stick with the basics,” says O’Hearn. “I go heavy. Always. I may have a rep range from one to 30, but I always go as heavy as I can.”

Despite this devotion to lifting as heavy as possible (he regularly squats and deadlifts 650 lbs, for instance), O’Hearn has rarely dealt with injury. He credits this to lifting heavy from a young age.

“Heavy weights strengthen you from the inside out,” he says. “I’ve developed stronger tendons, connective tissue, and bone density.”

So train safely, but as heavy as you can.

Topics: 
Mike O’Hearn Shares the Secrets of His Longevity

Mike O’Hearn Shares the Secrets of His Longevity

Mike O' Hearn Getting Out Of A Pool
Photos by: Per Bernal And Michael Neveux

Some men are born great, others work at it, and then there are those who achieve greatness so well for so long that you’re not quite sure they’re human. An example? Mike O’Hearn.

O’Hearn, the ubiquitous fitness star whose accomplishments span four decades, has built a résumé as impressive as his physique. Not only has he won titles in powerlifting, bodybuilding, and judo, but his piercing stare has greeted consumers at newsstands for nearly 30 years.

In fact, he’s one of the most photographed fitness model in history, appearing on more than 500 magazine covers. This is his ninth time on the cover of M&F—only Lou Ferrigno and Arnold Schwarzenegger have more appearances—and he’s not done yet.

With his jutting cheekbones and flowing locks, O’Hearn is a uniquely constructed specimen, that rare Adonis who could pass as either Hercules or a bodice-ripping Lothario from the cover of a romance novel. It’s as if someone put Steve Reeves and Fabio in a blender and got the best of both. And, as you would expect, O’Hearn has checked those two feats off his list, having been a romance cover model and an actor in several sword-and-sandals productions.

But this is no pretty boy who sweats only under the hot lights of photographers. O’Hearn is an elite athlete who has earned multiple trophies as a bodybuilder. He didn’t just descend from Mount Olympus to mingle with us mortals for a few years—he’s the product of decades of relentless work in the gym, hoisting super-heavy weights to fill out his 6’3″ frame.

Usually, this kind of athletic/modeling/acting career spans only a few years, maybe 10 at the most. Not for O’Hearn. His run is unequaled, making him a kind of The Simpsons of the fitness world. Still highly rated, still in demand, and not about to be canceled any time soon.

I may not be the most talented guy or the most gifted, but I’ll outwork anyone.

SEE ALSO: Mike O’hearn Reps Out Birthday Squats

Starting young

So how does he do it? As bodybuilder Dave Draper used to say, “The secret is, there is no secret.”

“I may not be the most talented guy or the most gifted, but I’ll outwork anyone,” says O’Hearn. “I know the baby steps are bigger than the leaps.”

It’s consistency and hard work that do the trick, he says. And if you put the work in, you’re prepared for the breaks when they come. And the breaks have come. O’Hearn admits that he’s lucky not just in the genetics department but also in the random occurrences of his life.

The youngest of nine children, O’Hearn had the benefit of growing up in Kirkland, WA, in a household of athletic role models who tutored him in weightlifting and martial arts. “I had great parents and older brothers and sisters,” he says. “My dad was a bodybuilder and played football. I got martial arts from my mom. All of my brothers and sisters were athletes. I had such motivation.”

He won the teenage Washington state bodybuilding title at only 14 years old, but he didn’t limit himself to oil-glistening posedowns. He fell in love with judo and powerlifting as well. After moving south to California, he became a four-time California powerlifting champion and earned the California state judo championship twice.

I’m that teenager doing what I love.

FYI: O’Hearn played both Thor and Titan on American Gladiators.

Mindset is an important part of O’Hearn’s approach. Idolizing Bruce Lee from a young age, O’Hearn learned to think big. “I tried to have a Bruce Lee mentality where you don’t set limits, you don’t imagine a ceiling,” he says. “I was in the right place and had the right focus.”

Mike O' Hearn Doing A Barbell Curl
Photos by: Per Bernal And Michael Neveux

One of those right places was a gym where the young O’Hearn would watch men get beneath the bar and regularly squat 800 lbs. At the time, he didn’t know these men were champion powerlifters; he just thought that’s what guys lifted. So his mental approach and expectations were raised far above any common standard.

That mindset, combined with his work ethic and natural physical gifts, became a galvanizing force that drove him to develop unusual strength and musculature. When he got his chance to move up in the fitness world, he was ready for his close-up.

Enter the ultimate mentor

Potential met fate one night in Chicago in 1990, when O’Hearn attended the Mr. Olympia contest (one of eight won by Lee Haney). Also in attendance was Joe Weider, the godfather of bodybuilding and founder of the Mr. O competition.

“I was walking through the auditorium, and Joe Weider called me over,” O’Hearn says. “He said, ‘You’re a monster. Look at you. I want you in the magazine.’”

Weider stayed true to his word. He flew O’Hearn out to Los Angeles and photographed the young stud for a cover. Weeks later, Weider offered O’Hearn a contract. The Washington state native decided to take the plunge (it was an easy decision, he says) and relocated to L.A. He never left.

Suddenly, O’Hearn was walking in the exact footsteps of his idol Arnold Schwarzenegger, who was also discovered by Weider and invited to L.A. And, like Schwarzenegger, O’Hearn gained a mentor who taught him valuable lessons not found in any textbook or college course.

“I’d have lunch in Joe’s office and listen to him talk,” says O’Hearn. “He’d tell me stories about Arnold and the old days, and I’d soak up all that knowledge.”

FYI: O’Hearn regularly trains with a rep range of one to 30 but always keeps the weight heavy. His savage mindset has helped him build what is arguably one of the best physiques in the industry.

It paid off. Like his hero Schwarzenegger, O’Hearn has tried his hand at several entrepreneurial pursuits, including the adventure of starting his own vitamin line (Innov8 Nutraceuticals). And he continues to act whenever possible, including appearances in a range of television and film productions (e.g., Death Becomes Her, It’s Always Sunny in Philadelphia, Workaholics) and the upcoming film Minkow, scheduled for release later this year.

O’Hearn’s most visible role was on the 2008 reboot of American Gladiators, in which he played a character called Titan. It’s safe to say that the fan base he built as Titan has proven much more durable than the show itself, which explains why his worldwide tour of training seminars and guest-posing appearances is called The Titan Tour.

To me, bodybuilding is an art, not a sport. I loved doing it for me.

SEE ALSO: Mike O’hearn’s Dog Is Hard To Impress

Over the years he has befriended Schwarzenegger himself, who counseled him on a number of subjects, including real estate investment. O’Hearn has taken advantage of Schwarzenegger’s tips and built a nice portfolio. But the core of his identity is still bodybuilding and fitness.

After 40 years in the business, this veteran of workouts, photo shoots, and myriad competitions is still in demand. His accomplishments are so varied and span such a lengthy time period that it’s difficult to know where to place him in the pantheon of all-time fitness greats. He made a decision long ago to stay in his lane when it came to seeking bodybuilding trophies, a result of his dedication to muscle-building as an aesthetic pursuit.

“To me, bodybuilding is an art, not a sport,” he says. “I made the physique I wanted. I loved doing it for me, not to appease the judges or anybody else. It’s my art piece.”

More than anything, O’Hearn loves what he does. And that, more than how hard he trains or how much he lifts in the gym, may be the true secret to his success.

“Even today when I train at Gold’s Gym in the morning, I’m that 14-year-old kid doing what I love,” he says. “I believe in what Warren Buffett says, that you should ask yourself, ‘If I didn’t need to make money, what would I do?’ Whatever that is, do it.”

Dwayne Johnson’s Under Armour Sneaker Has Hit Collector’s Item Status by Selling Out Twice

Dwayne Johnson’s Under Armour Sneaker Has Hit Collector’s Item Status by Selling Out Twice

Dwayne Johnson Wearing Project Rock Clothing Lineup

Zachary Tanne/ WME IMG

Dwayne Johnson’s Project Rock Delta came out to a roaring start when it sold out within 24 hours of its release. Under Armour quickly followed that up with a restock that again sold out immediately. “The Rock” was extremely appreciative with the success of the shoe, and shed some light on what Under Armour has planned in the future. 

Unfortunately for those who missed out on the original colorway, Johnson says there are no plans to produce more, but he did mention “NEW #ROCKDELTA color ways coming 3rd QT of this year.”

SEE ALSO: Dwayne Johnson Debuts His Under Armor Project Rock Collection

The fact that Under Armour is in no rush to flood the market with this shoe goes to show that it has plans of raising this sneaker to the status of other limited-edition kicks from brands like Nike and Adidas.  

Johnson also continued to make history this weekend as The Fate of the Furious became only the 30th movie ever to make more than $1 billion at the box office. 

SEE ALSO: ‘The Fate Of The Furious’ Rakes In $532.5 Million Worldwide, Beating Global Box Office Records

The #1 movie in the world, two weeks in row. The first Hollywood movie was shot in 1910. Since then, only 29 movies have ever grossed over $1 billion at the box office. #FateOfTheFurious will be the 30th movie to cross that mark. Huge shout to our dynamite and ever growing cast, our incredibly hard working and patient production crew, Universal Pictures – Jeff Shell, Donna Langley and my favorite Rabbi and consigliere, Ron Meyer. Huge Rock size bear hugs to Universal’s relentless and brilliant marketing and publicity team. Many of whom I’ve known since I started my career at Universal 17yrs ago with The Mummy Returns. A pleasure to work with all the above. THANK YOU FANS WORLDWIDE for takin’ a ride with us for an 8th time. At the end of the day, you will always decide what happens next. I’m forever grateful at the opportunity to entertain you. And finally, a very very special shout out to a certain bald headed, English tea drinkin’, crumpets eatin’, God Save The Queen singin’ suuuuuum bitch, Jason Statham. One fine day, we will give the audience what they want and fight. And it will be the greatest fight in the history of movies. We will then drink like brothers as you nurse your wounds, because I’m gonna knock your teeth so far down your throat, you’re gonna have to stick a toothbrush up your ass to brush ’em. Thanks for trusting me brotha and cheers to always having fun for audience. #FateOfTheFurious #1MovieInTheWorld #ThankYouFANS #BringYourToothbrushStatham

A post shared by therock (@therock) on Apr 24, 2017 at 8:33am PDT

The Fast & Furious franchise is set to be capped after the 10th installment, so it has a few more opportunities to enter historic air as well. 

As for Johnson specifically, there have been talks about him and Jason Statham possibly getting their own spinoff, where they are the focus of the film. 

SEE ALSO: Review: ‘The Fate Of The Furious’ Is A Kickass, Loopy Romp That Just Wants To Have Fun

The year is still early, but you can book it as another big one for “The Rock.” 

‘Baywatch’ Holds the Slowest, Yet Most Entertaining, Marathon Ever

‘Baywatch’ Holds the Slowest, Yet Most Entertaining, Marathon Ever

Fans Running In .5k Baywatch Marathon At L.A. Live

Alex J. Berline/ Getty Images

To everyone who hates running, this is the race for you. 

Leading up to the blockbuster film Baywatch, a “Slow-mo Challenge” was held at L.A. Live. The premise of the race was for participants to show off their innovativeness while running a .5k marathon—in Baywatch-style slow-mo, of course. 

SEE ALSO: Get Ready To See A Lot More Skin In New ‘Baywatch’ Movie

Check out all of the greatest (& slowest) moments from yesterday’s #SlowMoChallenge! pic.twitter.com/OjzsLagxq3

— Baywatch Movie (@baywatchmovie) April 24, 2017

For the younger readers out there, the original TV show Baywatch made the slow-motion run on the beach an iconic scene that has become synonymous with the show, and a staple in pop-culture. 

The winner was not the first across the line, but who best captured the essence of the challenge. The winner was not announced, but, according to Dwayne Johnson, earned themselves a trip to the premiere of the movie.

Just saying, we think the winner has to be one of the women at the 36-second mark with straight-back braided hair to give the illusion of running fast.  

SEE ALSO: Watch: The Rock As An ‘Oceanic Motherf***Er’ With His Own Jacked Sand Castle In The New ‘Baywatch’ Trailer

Take a look below to see more clips of the marathon. 

Starting real slooooow. #SlowMoChallenge pic.twitter.com/VnSsZ1K9fj

— Baywatch Movie (@baywatchmovie) April 22, 2017

The best way to celebrate @baywatchmovie – attend a slow-mo marathon pic.twitter.com/NeSJamHL5s

— ET Canada (@ETCanada) April 22, 2017

Stars including Zac Efron, Kelly Rohrbach, and Ilfenesh Hadera were all in attendance at the race. 

If you can’t wait for that iconic beach running scene that we all know is coming, the film will be released on May 25.

McGregor: ‘Floyd May Crap His Jocks’

McGregor: ‘Floyd May Crap His Jocks’

Conor McGregor And Floyd Mayweather Speaking at Fight Press Conference.

Dan Mullan, Michael Reaves /Getty Images

Conor McGregor is in an absolutely golden era of his life. 

He’s only a few days away from potentially signing a deal to fight Floyd Mayweather, which would be his biggest payday from a single fight in his career, according to Dana White, and on a personal note he’s expecting his first child. 

McGregor has become the apple of the media’s eye with his crazy soundbites and outlandish captions on his Instagram posts, but yesterday he actually doled out some advice on social media. 

SEE ALSO: Conor McGregor Is Rowing Like A Madman For His Cardio Workouts

He posted this video, directed at an unnamed protégé. 

Here is a reply video I sent one of my protégés who was seeking advice on some boxing only pad work footage they sent me. I believe you will like it. The focus has been solely boxing lately but make no mistakes, the kicking and grappling aspects, and everything else got to do with unlimited free fighting, is still very much present in my thoughts. Floyd may crap his jocks after all and if so I will go back to true fighting or just pick another boxer like manny or something. But whatever that’s another conversation. I like to build fighters and watch their progression. I have built many to this date, and all unintentionally. One is fighting in the UFC main event this weekend. When my son is born I will build him up into a multiple free fighting world champion also. Just like his old man. I look forward to it.

A post shared by Conor McGregor Official (@thenotoriousmma) on Apr 20, 2017 at 11:17am PDT

“The Notorious” gave out some pointers on staying aggressive after throwing punches and not allowing his opponent to recover, while wearing what we assume is a super expensive polo and jeans in his typically flashy style. 

Outside of giving tips, he may have tipped his hand in regards to how he will handle “Pretty Boy” Floyd in the ring. In the caption he mentioned, “Floyd may crap his jocks after all and if so I will go back to true fighting or just pick another boxer like manny or something.”

SEE ALSO: McGregor’s Coach Reveals Conor Has A ‘Secret Dojo’ To Prepare For Mayweather 

The good news continues for the UFC champ as he was recently placed on Time’s 100 Most Influential People list, and he was introduced by none other then Arnold Schwarzenegger

Thank you @time magazine and @schwarzenegger for including me in this years “TIME 100 Most influential people” list

A post shared by Conor McGregor Official (@thenotoriousmma) on Apr 20, 2017 at 9:09am PDT

“The Terminator” had some very kind words to say about the MMA star. 

“The Dublin native is razor-sharp, disciplined, and charismatic,” he said.

McGregor has made himself into a household name over the last few months without even putting on a pair of gloves. His trajectory is straight up, but he needs to fight Mayweather to reach mega-star level. 

SEE ALSO: Arnold Schwarzenegger Narrates Cousteau’s ‘Wonders Of The Sea’

Dwayne Johnson Reveals His Bromance with Rob Gronkowski and Gives Out Questionable Relationship Advice

Dwayne Johnson Reveals His Bromance with Rob Gronkowski and Gives Out Questionable Relationship Advice

Our favorite bald guy is back, and this time he’s brought his monthly Q&A on his Seven Bucks Production’s YouTube channel.

The premise of the video is Dwayne Johnson answering an array of odd, interesting, and sometimes inappropriate questions for our enjoyment. 

SEE ALSO: Watch: Dwayne Johnson’s Movie Highlight Reel, From ‘Scorpion King’ To ‘Fast 8’

The highlight of this month’s video is “The Rock” reminiscing about doing some extremely energetic promo for his upcoming film Baywatch. He also mentions at the 1:18 mark that if he and New England Patriots tight end Rob Gronkowski were one single wrestler they would never lose at match. 

What separates Dwayne Johnson from other celebrities—other than his ridiculous mass—is his level of fan engagement and letting fans peek into his world. He did this yet again on Wednesday, when he shared an intimate moment with his daughter, Jasmine, on Instagram. 

SEE ALSO: The Only Thing That Can Stop Dwayne ‘The Rock’ Johnson Is His Youngest Daughter

Outside of his family life, “The Rock” produced the CNN original series Soundtracks: Songs That Defined History, which premieres tonight at 10 p.m., and his film Baywatch will be released on May 25. 

 

 

Tennis Match Interrupted by Incredibly Loud (She’s-Faking-It) Sex

Tennis Match Interrupted by Incredibly Loud (She’s-Faking-It) Sex

Tennis is a distinct sport in its individual element, and the audience is intentionally quiet for stretches of time throughout the course of the match. This perfectly timed caveat provided a window for a nearby couple to really let their passion show in front of everyone in attendance at the Sarasota Open. 

The aggressively loud moaning can be heard at the 15-second mark, and then again at the 1:50 mark. 

The audience can’t help but chuckle, but the players had the best response. Mitchell Krueger decided to rocket a ball in the direction of the commotion (:35s), while Frances Tiafoe decided to yell out “It can’t be that good!” (2:00).

Tiafoe would go on to win the match, despite the bizarre situation.

After the match, the disruptive couple received a shoutout from the play-by-play guy. 

Much love to the couple with the windows open across the way! Sounds like you guys had a good time!@SarasotaOpen

— Mike Cation (@MikeCTennis) April 19, 2017

8 No Gym, No Excuses Exercises

8 No Gym, No Excuses Exercises


1 of 9

Plyometrics That Fry Winter Pounds

Courtney King outside smiling

IAN SPANIER

Take our toughest total-body conditioning workout outside this spring! We’ve packed eight high-intensity exercises into one workout using plyometrics, or jumping, movements so you can do this routine anywhere, recruit the maximum force of your muscles in the shortest amount of time, and take your speed and strength to the next level. Group fitness instructor Levi James, aka Mr. Abs, of New York Health & Racquet Club, designed this no-gym, body-weight workout to ward off holiday pounds and fortify your body and mind.

How To Do It

Beginners: Start with 12–15 reps; work up to 20 with 20 seconds’ rest between moves. To make it harder, shorten the time you’re in touch with floor. Do at least 2 rounds.

Intermediate/Advanced: Do 20 seconds on, 10 seconds off. Rest only 10 seconds between rounds. Do 3 rounds and work up to 4 rounds.

Model: IFBB Bikini Pro and Olympia 2016 Champion, Courtney King

Hometown: Chicago, IL

Mantra: “Life without struggle is a life without success. Never quit!”

Trainer: Levi James, C.P.T., instructor at New York Health & Racquet Club


2 of 9

Bound

Courtney King high knees

IAN SPANIER

Spring forward lifting the right arm and left knee into the air, as if skipping. Make each jump powerful while keeping a good rhythm as you move forward.

SEE ALSO: 5 Plyometric Exercises For Rapid Weight Loss


3 of 9

Bunny Hop

Courtney King bunny hop

IAN SPANIER

Place your hands behind your head and interlock your fingers, keeping abs tight. Lower down into a squat position and jump forward, landing in a low squat. Remain in a squat as you jump forward again, without standing up.


4 of 9

Skaters Jump

Courtney King skater jump

IAN SPANIER

Jump to your right, landing in a slight squat on your right foot while bringing your left leg diagonally behind right leg, arms crossing your body to the right as you land; don’t let your left foot touch the ground. Quickly jump to the left side, bringing right leg behind left and arms across body without touching right foot to ground. (If you’re doing reps rather than for time, once right and once left is one rep.)

SEE ALSO:Dana Linn Bailey’s Total Body Circuit


5 of 9

180-Degree Jump

Courtney King jumping 180 degrees

IAN SPANIER

Stand with feet shoulder width. Jump up and reach arms toward sky while turning 180 degrees, landing in a squat. Alternate directions each time. A 180-degree jump to the left and then to the right is one rep.


6 of 9

Clap Pushup

Courtney King clap pushup

IAN SPANIER

Start in the bottom of a pushup position, body in line from the top of your head (chin down) to your heels. Explosively push yourself up, straightening your arms and bringing hands off the bench. Quickly clap your hands midair before catching your body in the starting position. Keep elbows close to your body.

SEE ALSO:7 Moves To Sculpt A Winning Body


7 of 9

Heel Click

Courtney King jumping

IAN SPANIER

Begin in a plié squat position with heels slightly wider than the shoulders, knees turned out. Jump up, bringing straightened legs together and gently click your heels. Land in the starting position and immediately begin the next jump. Focus on your glutes powering you up and controlling your descent.


8 of 9

Broad Jump to Burpee

Courtney King burpee

IAN SPANIER

Stand with feet hip width and then perform a broad jump, moving as far forward as possible and landing softly. Then place hands on the floor and thrust your legs back behind you into a straight-arm plank. Quickly jump feet back in and stand, immediately launching into the next jump.


9 of 9

Box Jump

courtney king box jump

IAN SPANIER

Jump up onto a box or bench, landing in a squat. Be sure the angle of the knees when landing is the same as when you jump, so your knees track over your toes the entire time. To make it easier, step back to the floor rather than jumping.

SEE ALSO: The Full-Body Workout To Get Fit Quick