-as of [21 MARCH 2024]–
.
**************************************************
(‘manhattan’)
(beginning in ‘spring 2007’)
(212)363-4600
**************************************************
(cambridge MA)
(beginning in ‘fall 2002’)
(springfield NJ)
(beginning in ‘fall 2005’)
(198 chambers bridge road)
(brick NJ)
(beginning in ‘spring 2006’)
(732)920-3377
(732)920-3378
**************************************************
*PRINCETON FITNESS + WELLNESS CENTER*
**************************************************
“WATCHUNG BASEMENT“
(beginning in 1998)
**************************************************
“WATCHUNG HILLS GYMS“
(beginning in 1998)
**************************************************
“MOUNTAIN FITNESS“
(beginning in 1998)
(warren NJ)
**************************************************
.
Strength training at the gym or taking a class at a fitness studio is great, but sometimes, you just want to get in your workout at home—or on vacation, or on a work trip, or wherever you may be.
While most of us don’t have round-the-clock access to a full gym stocked with weights and machines, the truth is that you really can work your entire body without them.
Of course, equipment can help and is great for progressing and diversifying a workout program.
But if you want to just get moving and do some strength and cardio work wherever you are, that’s completely doable with a bodyweight workout.
The workout below, created by Jess Sims, NASM-certified personal trainer and instructor at Classpass Live, Shadowbox, and Fhitting Room in New York City, challenges your entire body and doesn’t require a single piece of equipment.
“It’s a full-body, dynamic workout that includes strength, power, mobility, and cardio,” Sims says.
“It’s also great because it’s customizable—if you have less than 20 minutes, you can do the circuit one time, or if you have more than 20 minutes you can do it three times.”
The workout includes a dynamic warm-up to get your blood flowing and prep your body for the rest of the work ahead, and a cool-down to help you slow back down and wrap it all up.
If you want to make the workout more challenging—maybe you’ve done it a handful of times and are ready to turn things up a notch—add weights to the lunge and squat movements.
You can also, like Sims said, add another round of the main strength circuit.
Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies.
Ready to fit in a quick, equipment-free workout? Here’s how to do it.
The Workout
This workout is broken up into 4 sections…
1
a warm-up
2
a circuit
3
a burnout ladder
4
cool-down
.
Warm-up
Do each move for 20 seconds.
Do this warm-up twice.
Jumping jack
Inchworm walk out to shoulder tap
Squat
.
Circuit:
Do each move for 45 seconds.
Rest for 15 seconds in between each move.
Do the entire circuit twice.
Blast-off push-up
Squat thrust
Pendulum lunge
Mountain climber twist
Pause squat
Plank up to frogger
Burnout ladder:
Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes.
Touchdown jack
Panther shoulder tap
Burpee
Cool-down:
Do each move for 10 to 30 seconds…
or longer if it feels good and you have time.
Child’s pose
Downward Facing Dog
Forward fold
Standing quad stretch
Shoulder circle
Here’s how to do each move:
Stand with your feet together core engaged and hands at sides.
Jump your feet wider than hipwidth apart and bring arms…
Katie Thompson 1
Jumping Jack
Stand with your feet together, core engaged, and hands at sides.
Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
Jump your feet back together and bring your arms to your sides to return to starting position.
Repeat as quickly as possible for 20 seconds, going for height and speed.
Stand with your feet together core engaged and hands at sides.
Bend forward at your hips to place your hands on the…
Katie Thompson
2 Inchworm Walk-Out to Shoulder Tap
Stand with your feet together, core engaged, and hands at sides.
Bend forward at your hips to place your hands on the floor in front of you.
You can bend your knees a little if you need to.
Walk your hands forward until you’re in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible.
Try not to rock at the hips.
Do the same thing with your left hand to right shoulder.
Walk your hands back toward your feet and stand up to return to the starting position.
Continue for 20 seconds
Stand with your feet about shoulder width apart toes slightly turned out.
Bend your knees and push your hips back as…
Katie Thompson 3
Squat
Stand with your feet about shoulder-width apart,
toes slightly turned out.
Bend your knees and push your hips back as you lower down into a squat.
Keep your core engaged, chest lifted, and back flat.
Push through your heels to stand back up to the starting position.
Squeeze your butt at the top.
Continue for 20 seconds.
Pendulum Lunge
Stand with your feet together, arms down by your sides.
Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the ground.
Bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs.
Your right knee should tap the floor.
Keep your chest lifted, back flat, and your glutes and core engaged.
Push through the heel of your left foot to return to standing, and without pausing, step forward about 2 feet and lower into a forward lunge.
Your legs should form two 90-degree angles, but this time, your left knee should be the one that taps the floor.
Push through the heel of your right foot to return to standing, stepping back immediately into another rep.
Continue for 45 seconds.
Then, leading with your left leg, repeat the movement for another 45 seconds.
Katie Thompson
7
Mountain Climber Twist
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Bring your right knee under your torso to your left elbow.
Return to starting position.
Repeat on the other side, bringing your left leg to your right elbow.
Return to starting position.
This is 1 rep
Start slowly, and start to speed up the move when you feel comfortable, for even more of a cardio challenge
Continue, alternating sides, for 45 seconds
Katie Thompson
8
Pause Squat
Just like in the warm-up, stand with your feet about shoulder-width apart, toes slightly turned out
Bend your knees and push your hips back as you lower down into a squat.
Keep your core engaged, chest lifted, and back flat.
This time, hold the bottom position for a full three seconds.
Push through your heels to stand back up to the starting position.
Squeeze your butt at the top.
Continue for 45 seconds
Katie Thompson
9
Plank-Up to Frogger
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Lower into a forearm plank, starting with your left arm, followed by your right.
Then, come up in the reverse order—starting with your right arm and following with the left.
Now that you’re back in the high plank, perform one frogger by jumping your feet outside your hands, keeping your weight in the center of your feet.
Drop your butt down.
Then, jump your feet back out to a high plank and repeat the plank-up starting with the right arm this time.
If this is too challenging, scale down by doing the plank-up from your knees and walk your feet in for the frogger instead of jumping
Katie Thompson
10
Touchdown Jacks
Stand with your feet about shoulder-width apart, toes slightly turned out.
Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged and back flat.
Tap the floor with your right hand, keeping your chest lifted (don’t let your shoulders round forward).
As you stand, jump your feet together, then jump them back out to the starting position.
Do another squat, and tap the floor with your left hand. This is 1 rep.
Katie Thompson
11
Panther Shoulder Taps
Place your hands and knees on the floor.
Engage your core and while keeping your back flat and your butt down (like you’re in a plank), lift your knees off the floor about 1 to 3 inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. (“Imagine there’s a drink balancing on your back!” Sims says.) That’s 1 rep.
Burpee
Stand with your feet hip-width apart, core and glutes engaged.
Bend your knees and reach forward to place your hands on the floor, shoulder-width apart.
Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows, so that your chest touches the floor.
Use your arms to quickly push your body back up while hopping your legs back under your body.
Explode up, jumping vertically with arms stretched overhead. Land lightly on the balls of your feet with your knees slightly bent, and immediately repeat.
Katie Thompson
13
Child’s Pose
Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you.
Hold for 10 to 30 seconds.
Katie Thompson
14
Downward Facing Dog
From Child’s Pose, keep your hands on the floor, sit up on your knees, and then lift your butt and press back into Downward Facing Dog.
Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 to 30 seconds.
Katie Thompson
.
15
Standard Forward Fold
From Downward Facing Dog, slowly step forward to the top of your mat.
Stand with your feet shoulder width apart.
Straighten your legs out as much as you can and let your torso hang down
Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
Hold for 10 to 30 seconds.
20-Minute No-Equipment Total-Body Workout You Can Do Anywhere
Break a sweat wherever, whenever
Image may contain Human Person Exercise Fitness Sport Sports Working Out Clothing Apparel Gym Footwear and Shoe
Katie Thompson
.
.
“MANLY WORKOUTS*
(healthline link)
www.healthline.com /nutrition/workout-routine-for-men
Workout Routines for Men: The Ultimate Guide
11-14 minutes 2/25/2020
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
When it comes to achieving your best physique, a proper strength training program is essential.
Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.
In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years.
Keep in mind that advanced workouts should not be attempted unless you have appropriate strength training experience.
This article reviews several high-quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.
Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace.
The at-home workouts below require a limited amount of equipment.
Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.
These exercises can serve as a weeklong beginner’s routine or cycled to provide several sessions per week for advanced trainees.
If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions
.
Equipment required
flat-weight bench,
appropriate adjustable dumbbells based on your level of experience
If you’re just starting out you may want to get expert advice at a specialty store to select the right equipment, but if you know what you’re looking for, you can also purchase adjustable dumbbells online.
Rest intervals:
60–90 seconds
Day 1:
legs, shoulders, and abs
Legs: dumbbell squats — 3 sets of 6–8 reps
Shoulders: standing shoulder press — 3 sets of 6–8 reps
Legs: dumbbell lunge — 2 sets of 8–10 reps per leg
Shoulders: dumbbell upright rows — 2 sets of 8–10 reps
Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps
Shoulders: lateral raises — 3 sets of 8–10 reps
Calves: seated calf raises — 4 sets of 10–12 reps
Abs: crunches with legs elevated — 3 sets of 10–12 reps
Day 2: chest and back
Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps
Back: dumbbell bent over rows — 3 sets of 6–8 reps
Chest: dumbbell fly — 3 sets of 8–10 reps
Back: one-arm dumbbell rows — 3 sets of 6–8 reps
Chest: pushups — 3 sets of 10–12 reps
Back/chest: dumbbell pullovers — 3 sets of 10–12 reps
Day 3: arms and abs
Biceps: alternating bicep curls — 3 sets of 8–10 reps per arm
Triceps: overhead tricep extensions — 3 sets of 8–10 reps
Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm
Triceps: bench dips — 2 sets of 10–12 reps
Biceps: concentration curls — 3 sets of 10–12 reps
Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm
Abs: planks — 3 sets of 30-second holds
Summary
This home workout routine includes all the exercises you need to make sizeable muscle and strength gains with minimal equipment.
Share on Pinterest
Lateral raises (from “Day 1: full body” workout below)
Starting out in the gym can seem intimidating, but with proper guidance the process becomes more approachable — and even invigorating.
As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains.
Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance.
This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day.
This allows you to
get used to new movements,
focus on proper form,
and take time to recover.
You can add reps and sets as needed as you progress.
The beginner phase should last as long as you continue to improve.
Some people may plateau at around 6 months,
whereas others may continue to see results for over a year.
Equipment required: fully-equipped gym
Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity:
Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank.
Day 1: full body
Legs: barbell back squats — 5 sets of 5 reps
Chest: flat barbell bench press — 5 set of 5 reps
Back: seated cable rows — 4 sets of 6–8 reps
Shoulders: seated dumbbell shoulder press — 4 sets of 6–8 reps
Triceps: cable rope tricep pushdowns — 3 sets of 8–10 reps
Shoulders: lateral raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: planks — 3 sets of 30 second holds
Day 2: full body
Back/hamstrings: barbell or trap bar deadlifts — 5 sets of 5 reps
Back: pullups or lat pulldowns — 4 sets of 6–8 reps
Chest: barbell or dumbbell incline press — 4 sets of 6–8 reps
Shoulders: machine shoulder press — 4 sets of 6–8 reps
Biceps: barbell or dumbbell bicep curls — 3 sets of 8–10 reps
Shoulders: reverse machine fly — 3 sets of 10–12 reps
Calves: standing calf raises — 3 sets of 10–12 reps
Day 3: full body
Legs: leg press — 5 sets of 5 reps
Back: T-bar rows — 3 sets of 6–8 reps
Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: dumbbell or machine tricep extensions — 3 sets of 8–10 reps
Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: decline crunches — 3 sets of 10–12 reps
Summary
This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.
ADVERTISEMENT
Weight management options have evolved
Take our quiz to learn more about techniques and tips that will help you achieve your goals.
Share on Pinterest
Overhead press (from “Day 3: upper body” workout below)
After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming.
At this point, you should have good exercise technique and be able to handle more weight on the bar.
This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth.
When they become too easy, you can gradually add more weight or more reps/sets.
If done right, you can follow this routine for several years until you reach an advanced level
It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.
Remember that soreness is not always an indicator of muscle growth.
Now that you have some training experience, you may not get sore after every workout.
Equipment required:
fully-equipped gym
Rest intervals:
90–180 seconds for main movements,
60–90 seconds for accessories
Intensity:
Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank.
To increase intensity, go to your limit on the last set.
Day 1: upper body
Chest: flat barbell bench press — 4 sets of 6–8 reps
Back: bent over barbell rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell press — 3 sets of 8–10 reps
Chest/triceps: dips — 3 sets of 8–10 reps
Back: pullups or lat pulldowns — 3 sets of 8–10 reps
Triceps/chest: lying dumbbell tricep extensions — 3 sets of 10–12 reps
Biceps: incline dumbbell curls — 3 sets of 10–12 reps
Day 2: lower body
Legs: barbell back squats — 4 sets of 6–8 reps
Legs: leg press — 3 sets of 8–10 reps
Quadriceps: seated leg extensions — 3 sets of 10-12 reps
Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
Calves: calf press on leg press — 4 sets of 12–15 reps
Abs: decline crunches — 4 sets of 12–15 reps
Day 3: upper body
Shoulders: overhead press — 4 sets of 6–8 reps
Chest: incline dumbbell bench press — 3 sets of 8–10 reps
Back: one-arm cable rows — 3 sets of 10–12 reps
Shoulders: cable lateral raises — 3 sets of 10–12 reps
Rear deltoids/traps: face pulls — 3 sets of 10–12 reps
Traps: dumbbell shrugs — 3 sets of 10–12 reps
Triceps: seated overhead tricep extensions — 3 sets of 10–12 reps
Biceps: machine preacher curls — 3 sets of 12–15 reps
Day 4: lower body
Back/hamstrings: barbell deadlift — 4 sets of 6 reps
Glutes: barbell hip thrusts — 3 sets of 8-10 reps
Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps
Hamstrings: lying leg curls — 3 sets of 10-12 reps
Calves: seated calf raises — 4 sets of 12–15 reps
Abs: leg raises on Roman chair — 4 sets of 12–15 reps
Summary
This 4-day, intermediate program adds additional sets and reps, as well as more complex exercises, to jumpstart new muscle growth.
As you age, muscle and bone mass decreases at a gradual rate.
Nonetheless, you can counteract this loss by following a resistance training program to stimulate muscle and bone growth
(1Trusted SourceTrusted Source, 2Trusted SourceTrusted Source).
The exercise routines outlined above still apply to people aged 40 and older, though some of the exercises may need to be replaced with more joint-friendly options — especially if you have any pre-existing injuries.
For example, you can do goblet squats instead of back squats or tricep pushdowns instead of dips.
Regardless of your age, it’s best to start with the beginner program and work your way up.
It’s also important not to work out too strenuously, as there’s an increased risk of injury as you age.
You may likewise need to extend recovery times to 2 days between workouts instead of 1, as your body takes more time to recuperate (3Trusted SourceTrusted Source).
While exercise presents some obstacles for older adults, maintaining a proper resistance training program can provide endless benefits and keep you consistently in shape
.
Summary
Trainees above the age of 40 may have to adjust their workout routine to account for injuries or slower recovery times. While muscle and bone mass decline as you age, you can combat this with proper exercise.
While working out in the gym provides the stimulus for muscle and strength gains, nutrition plays a major role in recovery and exercise optimization.
Thus, it’s important to ensure that your food intake is adequate to meet the demands of your training.
This can be done by ensuring sufficient calorie, protein, carb, and fat intake based on your training intensity and physique goals.
You can use a calorie counter to calculate your needs.
In order to gain muscle, it’s best to be in a calorie surplus, or eat more than your body needs to sustain itself.
A surplus of 10–20% over your baseline calorie needs should be sufficient to promote muscle gains
(4Trusted SourceTrusted Source).
If you’re trying to lose body fat instead, maintaining your baseline or adopting a slight calorie deficit is generally recommended
(4Trusted SourceTrusted Source).
Nutrient timing, which involves eating at specific times to yield results, may also be vital to maximize muscle gains.
For example, many experts recommend eating a well-balanced meal or snack within 2 hours of a workout, ideally both before and after (5, 6).
If you want to ensure proper dietary intake or create an individualized plan to help you meet your goals, consider consulting a registered dietitian
.
Summary
Proper nutrition is vital to exercise, as it provides your body with the necessary building blocks for gaining muscle and strength.
Whether you’re a new or seasoned gym-goer, workout routines catered to your experience level can help you progress towards your muscle and strength goals.
Over time, you may find that your body responds better to certain movements over others, allowing you to adapt your training accordingly.
A proper exercise regimen and good nutrition habits are the first steps to getting in the best shape of your life, no matter your level of experience.
If you have an underlying health condition, it’s always best to check with your healthcare provider before starting any exercise program.
.
.
.
.
💕💝💖💓🖤💙🖤💙🖤💙🖤❤️💚💛🧡❣️💞💔💘❣️🧡💛💚❤️🖤💜🖤💙🖤💙🖤💗💖💝💘
.
.
*🌈✨ *TABLE OF CONTENTS* ✨🌷*
.
.
🔥🔥🔥🔥🔥🔥*we won the war* 🔥🔥🔥🔥🔥🔥