Building muscle doesn’t have to be complicated, all you really need is a balanced diet high in protein, a good set of supplements and some basic excercises.

our resident fitness buffs have decided to let you in on a little secret they use when they can’t get to their gym

Preform all excercises from set “a” then all “B” exercises. For example, you will do 1 set of A1 then A2 then start over the next set from A1 and A2. Do the same for the “B” and “C” exercises.


A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. stay on the balls of your feet for the whole workout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

C1) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C2) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

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