by Naomi Nazario

This cable superset, or workout that combines two non-competitive exercises, from trainer Andy Speer, creator of Anarchy Arms from Men's Health a program designed to build bigger, stronger arms will relentlessly assault your bis and tris, providing the stimulus they need to grow and show.

Use this as a finisher to give your arms some extra isolation work or as a quick arm workout when you are short on time. (Looking for more workouts that won't take long to complete? Check out <a href="https://www.menshealth.com/fitness/a19546007/bobby-maximus-200-in-20-workout/" id="474d47a9-1c06-3885-ab22-5a51762ecaaa"> this 20-minute one </a> from trainer Bobby Maximus no equipment necessary.)

Directions: Perform the two cable exercises below in the other listed for 30 seconds each, resting 15 seconds after each set.

That's one round. Perform 10 to 15 rounds for maximum benefit.

Build Bigger, Stronger Arms With This Superset

When it comes to your arms, your biceps and triceps are the stars of the show. They are what fills up the sleeves of a form-fitting T-shirt, and the muscles most dudes want to build. (The next time you're at the gym, take a look around to see how many guys are doing curls. The short answer? A lot of them.)

Instead of exercises like situps or crunches that mostly train your core by contracting and releasing your abdominal muscles while lying down, exercises in the <a href="https://www.menshealth.com/fitness/a19539320/gym-jones-plank/" id="e6dea553-d4f8-3ac0-a269-02f230ec2fe8"> plank </a> and hollow-body positions train core stability. This means you have to hold and maintain a contraction and good spinal alignment, often while there are forces opposing it.

These stability exercises train your transverse abdominal muscles, which are deep in your <a href="https://www.menshealth.com/fitness/a19534018/19-core-carving-exercises/" id="69f77686-9ba8-32b4-a691-5ebdbaea21c4"> core </a> and help with posture and back health. They also keep your entire midsection from bulging out. (Think of how your stomach sticks out when you slump).

This is a Tabata workout, which was named after Japanese scientist Izumi Tabata, who found that high-intensity interval training that was 20 seconds on, 10 seconds off improved " <a href="http://tabatastudy.com/" id="b359876d-ad49-37cf-a8a8-5305d6e1ab52"> both aerobic and anaerobic systems simultaneously </a> ." Watch the video above or see the directions below for exactly how Speer's workout is done.

Directions: Perform the exercises in the order listed 20 seconds of work with 10 seconds of rest.

You Won't See a Single Crunch In This Core Workout

When it comes to training your core, oftentimes simplicity is best. Andy Speer, trainer and creator of the <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="337943bc-9285-3e61-ad85-a301fc5b73bf"> Anarchy Abs </a> workout from Men's Health, has a quick-hitting core workout guaranteed to train every muscle in your midsection.

The already killer core exercises will have an added level of difficulty as you brace your abdominals while trying to catch your breath.

This core cardio energizer is an effective fat-loss shock to the system that is perfect for your cardio days or when you're just not feeling up to lifting. You'll feel like a sweaty, accomplished mess once you're done.

For more workouts like this one, grab <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="2f725646-fcf4-3f38-a2ad-9db65147b785"> The Anarchy Abs Workout </a> .

Directions: Perform the exercises in the order listed below, 40 seconds of work, 20 seconds of rest.

4.Around the world, switch direction mid-way

This Core and Cardio Energizer Will Shred You

If you want a workout that is going to energize you and make you break a sweat, this core and cardio combo, created by Andy Speer of <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="2f725646-fcf4-3f38-a2ad-9db65147b785"> The Anarchy Abs Workout </a> , is for you. Because the exercises involved don't use heavy loads, they won't be as taxing on your nervous system as a strenuous weightlifting workout. Yet, you will still get incredible cardio, athletic, and postural benefi...

This Electrifying Core and Cardio Energizer Will Shred You

While it's true that situps have gotten a bad reputation over the years as the cause of back and neck pain, those are complex issues, and a healthy individual should be able to perform them pain-free.

Here are a few tips to make sure you are doing situps correctly:

1. Keep your head neutral and chin slightly tucked. Oftentimes, people whip their head back and forth during the situp, which can lead to neck tension or strain. Your neck should stay in line with your spine as you move. It's your abs doing the heavy lifting, not your neck.

2. Speaking of whipping, don't just flail your body up and down. You should use your abs to rise and maintain a contraction as you control your descent.

3. Think of your <a href="https://www.menshealth.com/fitness/a19528552/thoracic-spine-ball-smash/" id="f03d6466-24c8-357c-a3ae-c5a73437dcb0"> spine </a> you want to avoid excessive flexion of the lower back. You should have mobility in your upper and mid back, so you can contract at the top like a crunch, but your lower back should stay neutral and not curve into a C-shape.

4. "Quality over quantity" should be your philosophy with all exercise, but pay special attention to it here. You want to make you aren't racing to get the most reps at the expense of proper execution. After all, if you end up flapping like a fish out of water, you aren't working the muscles the situp was designed for anyway. So work on quality reps, and if your form starts to collapse, pause and regroup.

The video above shows 12 different situp variations that will make you a believer again, some with a greater level of difficulty than others. The bent-knee situp and the eccentric situp are great for everyone, however, they are especially good to start with if your core strength needs work since they will allow you to focus on controlling the movement.

If you are a situp champion, the v-up and straight leg situp will challenge your abs and hip flexors, and the bench reverse crunch will enhance core stability. There's a reason Rocky did a hardcore version of these before fighting Drago.

And you don't want to forget your <a href="https://www.menshealth.com/fitness/g19545807/best-oblique-exercises/" id="b7b775be-8cfb-343c-ad11-036852272f5d"> obliques </a> . The twisting situp will bring your them into the mix and contribute to a shredded v-taper.

So if you're looking to get those abs into fighting shape, make sure to include these situps in your regular core routine.

(And if these aren't enough of an ab-burner for you, try Men's Health <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="337943bc-9285-3e61-ad85-a301fc5b73bf"> Anarchy Abs </a> for five intense, fat-burning workouts you can do from home.)

It seems these days that <a href="https://www.menshealth.com/fitness/a19539320/gym-jones-plank/" id="7c20c5f3-bba4-3301-a2d6-472bc7b280fe"> planks </a> get all the love and that situps have long been forgotten. But there is definitely a place for properly executed <a href="https://www.menshealth.com/fitness/g19543265/benefits-of-a-strong-core/" id="6304cdf7-7b78-319d-ae41-00b08cddc4b0"> situps </a> in your workout routine.

​12 Best Moves to Chisel Your Abs

So what exactly makes hanging raises so much more challenging than lying leg raises? For one, you need a baseline of <a href="https://www.menshealth.com/fitness/a19530900/open-book-stretch/" id="383572b3-c7fb-3a5d-a4cc-675399d7849b"> upper-body </a> strength to hang from the bar comfortably for an extended period of time. So while you are working you abs, you're also challenging your grip, arms, and shoulders.

With your upper body locked on the bar, your abs and <a href="https://www.menshealth.com/fitness/a19527874/high-hip-flexion-drills/" id="bd989848-b286-3fe4-aece-ff6b57720336"> hip flexors </a> are isolated and have to do the lion's share of work against gravity to raise your legs. Your raises should be controlled, ensuring that all the work is coming from your core. It's tempting to let your body swing like a pendulum, but using momentum defeats the purpose of this exercise, which is having a core and back strong enough to control both the ascent and the descent.

You also need superior flexibility and mobility to raise your legs past parallel to the floor. When your upper-body is not locked onto the bar, it's a lot easier to compensate for inadequate flexibility. But attempting a toes-to-bar will quickly show you how flexible you truly are.

Geren Liles, Master Trainer at Equinox Fitness Clubs, shows you nine different ways to mix up your hanging ab raises for max results in the video above, but if you want step-by-step- instructions on how to perform the perfect hanging raise, <a href="https://www.menshealth.com/fitness/a19540600/master-move-hanging-leg-raise/" id="64b25196-4249-3f5e-a20a-99a90e5a65d0"> check out this guide. </a>

(For more workouts that will get you a shredded six-pack in no time, check out <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="337943bc-9285-3e61-ad85-a301fc5b73bf"> Anarchy Abs </a> from Men's Health.)

9 Ways to Shred Your Core Using Only a Pullup Bar

Hanging leg raises are an advanced <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="365f5ee6-c7aa-3226-ab5c-6c3cc9c8193f"> core exercise </a> that not only molds rock-hard abs, but also improves your upper-body strength and endurance.

Training your forearms directly can help with many of the bigger lifts such as deadlifts, rows, or pullups. That's because grip strength is often a limiting factor in these exercises. In other words, your forearm and gripping muscles fatigue earlier than your larger muscle groups, and you have to let go. (Want to improve your grip strength even more? Here are the 16 <a href="https://www.menshealth.com/fitness/g19547195/best-grip-exercises/" id="60531cc6-5f10-3dc5-a657-9f72ae2a5f22"> best exercises </a> you can do.)

Strong forearm muscles can extend the amount of time you can hold a barbell or pullup apparatus, ultimately leading to you being able to perform more reps.

Here's a workout from trainer Andy Speer, creator of our <a href="https://www.shopetc.com/B001454.html" id="cba953b5-6d34-38b9-ab44-46ac491b40f3"> Anarchy Arms </a> program-designed to totally smoke your upper-body-that will give your forearms all the attention they deserve.

Directions: Perform the exercises below in the order listed, doing 40 seconds of work with 20 seconds of rest.

That's one round. Do 3 to 5 rounds.

Work This Small Muscle Group for Bigger Lifts

It's easy to find bicep, chest, or shoulder workouts, but there's a part of the upper-body that often gets overlooked: your forearms. These muscles help with a lot of the heavy lifting, yet get none of the credit or attention.

Get Better at Bigger Lifts By Working This Small Muscle Group

Directions: Perform the exercises below in the order listed. One round is performing all three exercises, five reps of each. Do 10 total rounds, switching legs each round.

1. Single-L eg Romanian D eadlift to B alance This exercise takes both strength and focus, and will help improve your stability both in the gym and out in the real world. While doing the five reps of these, make sure your back stays flat the entire time.

2. Split-Stance Row You'll work your back, hips, and arms at the same time with this exercise, and five reps of these bad boys will make you start to feel the burn, fast. But your ability to push through will lead to more stable hips, which is the key to a <a href="https://www.menshealth.com/fitness/a19528390/split-stance-dumbbell-row/" id="8ac8f9ba-113e-3a3f-aa7b-5c9b5a9b64b4"> stronger body overall </a> .

3. Split-Stance Row to Tricep Kickback Like the split-stance row above, you'll hit your back, hips, and arms, but this time you'll target your triceps specifically. Speer recommends doing five reps of this exercise before moving onto the first exercise again.

3 Single-Leg Moves To Help Shred Your Entire Body

Even small changes can have noticeable impact on your workout. For example, these exercises from trainer Andy Speer, creator of the <a href="https://www.shopetc.com/B001454.html" id="cba953b5-6d34-38b9-ab44-46ac491b40f3"> Anarchy Arms </a> workout from Men's Health, alters typical foot positioning by keeping most of your weight on one leg. This takes a predominantly upper-body workout and increases the challenge on your core, legs, and hips. Just like that, you are challenging more muscles i...

3 Single-Leg Moves That Will Help Shred Your Entire Body

Complexes not only pump your muscles in less time by combining several exercises with no rest, but they also get your heart pounding, a mix that equals a metabolic inferno and makes it the perfect workout for someone who doesn't have hours to spend at the gym.

Directions: Perform the exercises below in the order listed.

1. Curls: Your <a href="https://www.menshealth.com/fitness/a19546948/best-biceps-exercises/" id="824a1714-236d-325a-a982-ddfeb15f211c"> biceps </a> will feel the burn with this move. To make them work even harder and maximize their growth, go slow as you're coming down from the top of the curl.

2. High Pulls: This move targets your shoulders and upper-back. Speer does them with two 30-pound <a href="https://www.amazon.com/CAP-Barbell-SDP-035-Coated-Dumbbell/dp/B005HR7AAE/ref=sr_1_4?ie=UTF8&amp;qid=1516724112&amp;sr=8-4&amp;keywords=cap+barbell+dumbbells" id="4032cbc0-f400-34bd-af7e-269413b8b30a"> dumbbells </a> , but feel free to use whichever weight you can sustain the rest of the complex with.

3. Dumbbell Cleans: Not only do you work your upper-body, but you pull your lower-body - <a href="https://www.menshealth.com/fitness/g19546820/best-glutes-exercises/" id="d021ecef-4c25-3e11-abb1-942fbb3a166d"> glutes </a> , hamstrings, and quads - into this move, too.

4. Push Presses: While these mainly work your shoulders and triceps, your quads, glutes, and <a href="https://www.menshealth.com/health/g19541424/7-changes-back-pain/" id="00c08eb6-654d-37d3-a46e-d71e18f24ee3"> hamstrings </a> also come into play as you squat to press.

That's 1 round. For the first round, do 5 reps each, and for the second round, do 8 to 10 reps each.

Blast Your Entire Upper-Body With These 4 Moves

This complex from trainer Andy Speer, creator of <a href="https://www.shopetc.com/B001454.html" id="cba953b5-6d34-38b9-ab44-46ac491b40f3"> Anarchy Arms </a> from Men's Health - a series of workouts that will help you build a ripped upper-body - will fire up your muscles without burning up a ton of time on the clock.

It's a true test of strength, balance, and control. It's definitely not something you can learn overnight, but it can be modified so that those of us who aren't Zohan can benefit from it. And if your ultimate goal is to become one of these gravity-defying people, this is one way to build up strength and balance in the same muscle groups.

Andy Speer, the creator of The Anarchy Abs Workout, demonstrates the planche rock to pushup. With the feet still contacting the floor, this variation still requires strength, balance, and body control-just not as much as the original.

Here are some tips for performing the perfect planche rock to pushup:

1) Start in a hollow position. This means your abs are tightly braced (think of prepping for a punch to the gut). Hips are slightly tucked and the back is not sagging, nor is your butt pointing up towards the ceiling.

2) Shift your shoulders past your wrists in a controlled manner, not losing the positioning in your middle. As you do this, the weight will shift from the balls of your feet to the tips of your toes.

3) Lower yourself by pulling your elbows back. Don't let them flare out to the sides.

4) Rise up and carefully rock back to the plank/hollow position with abs braced and hips slightly tucked under.

The Planche Rock to Pushup Carves Superhuman Abs

A classic planche is that almost superhuman exercise you will often see breakdancers or gymnasts perform, where the entire body is held off the ground (almost perfectly horizontal) with just the hands in contact with the floor.

The Planche Rock to Pushup Will Carve Up Some Superhuman Abs

This warmup, brought to you by Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, focuses on mobility and dynamic stabilization. You will go through 3 movements, each designed to warm up your entire body and activate key muscle groups.

The dumbbell skier club swing targets the shoulders, arms, and core. As you move your arms and shoulders through their range of motion, you have to keep the core braced. Activating your core in your warmup helps keep your abs braced and your spine in a safe position throughout your workout.

Speaking of core, the candlestick roll adds a level of difficulty to the core warmup and the constant rocking will definitely get the heart pumping to feed oxygen to those muscles.

The dumbbell spider lunge complex opens up the hips, chest, and shoulders while recruiting nearly every muscle group in the body.

After a few rounds, you may feel like you may have just done a quick workout, and there's no doubt you'll feel loose as a rubber goose and ready for whatever movement lies ahead.

Directions: Perform the exercises listed below in order with 45 seconds of work for each move and 15 seconds of rest between moves.

That's one round. Perform for 2 to 3 rounds.

This Dynamic, Full-Body Warmup Will Rock Your Core

We all know starting a workout cold is a bad idea, but sometimes the pre-workout routine is neglected. Who can blame people? Warmups can seem boring and monotonous. So instead of doing the usual collection of static stretches you were taught in 9th grade PE class, add this full-body warmup to your arsenal.

These 6 moves aim to mobilize and strengthen areas that are often overused and overlooked. Prepping your scapula, wrists, ankles, and shoulders will make your workout more effective and more enjoyable, Speer adds.

Both the spider lunge and pigeon stretch will open up your hips. The complimenting rotational movements loosen the ankles and thoracic spine-both are usually tight on the average modern-day adult.

The shoulder extension and scapular pushup allow you to keep and enhance stability and range of motion in your shoulders. The overhead shrug is a position where many people are restricted from rounding of the shoulders that develops from spending much of our days in the seated position. Doing this movement will help you regain scapular control.

The wrist stretch will increase wrist and forearm flexibility. This is key for those who experience wrist pain when doing pushups or tenderness in the elbow when working out.

Directions: Use these movements as a warmup, or when you have some downtime outside of your workout to stay limber.

1. Spider lunge with ankle rotation

2. Pigeon stretch with thoracic rotation

6 Moves You Should Do Before Every Workout

Pushing through killer workouts is challenging and exciting. Stretching and mobility? Not so much. But if you want to perform at a high level and minimize the risk of injury, mobility and flexibility are a must, says Andy Speer, the creator of The Anarchy Abs Workout from Men's Health.

Each move in this workout is done in the plank position, so your core will have to work overtime to get through this abdominal assault. Incorporating a flow of various upper body moves will work your chest, shoulders, back, and arms.

This finisher ensures you get some focused core stability work, which will improve posture, minimize the risk of back injury, and improve athletic performance.

[For more core-crushing workouts like this, check out the <a href="https://order.hearstproducts.com/subscribe/hstproducts/247461" id="3d767d48-77c2-3e6b-abce-6d600b327d21"> New Rules of Muscle </a> .]

Directions : Perform the exercises below in the order listed back-to-back.

Perform the sequence for 45 seconds. Rest for 15 seconds. That's 1 round. Do 3 to 6 rounds.

Blast Your Abs, Shoulders, and Arms All At Once

Andy Speer, the creator of The Anarchy Abs Workout for Men's Health, knows a little something about how to build a rock-hard midsection. That's why this pushup and row finisher is going to scorch your abs and shoulders.

This Mini-Workout Will Blast Your Abs, Shoulders, and Arms All At Once

This workout combines several hip isolation movements to strengthen and stabilize the glutes, core, and hips with a heart-pumping cardio movement to get your engine revving.

The isometric holds in this circuit put your pelvis in proper (neutral) position and then challenge hip and core stability from different directions, adds Speer. Unilateral exercises like the bridges in this workout allow you to strengthen each side individually and work on imbalances.

The starter drill acts like an exclamation point at the end of the circuit, by increasing your heart rate and making you sweat so you can unveil that 6-pack you've been working on.

For more workouts like this, check out <a href="https://order.hearstproducts.com/subscribe/hstproducts/247461" id="3d767d48-77c2-3e6b-abce-6d600b327d21"> New Rules of Muscle </a>

Directions : Perform the exercises below in the order listed:

1b. Single-leg iso bridge and abduction

1c. Reverse plank with single-leg knee drive

Perform each move on one side for 30 seconds of work, 15 seconds of rest. Continue to do the same with the other side. Rest for 30 seconds. That's one round. Repeat 5 times.

Chisel Your Core With This Glute-Hamstring Workout

If you are looking for a strong and shredded core and increased athletic performance, the hips and glutes cannot be overlooked. "Hip stability is a crucial aspect for both high performance and general health," says Andy Speer, creator of Anarchy Abs from Mens Health, a DVD workout series designed to help you get that coveted 6-pack.

Chisel Your Core With This Glute And Hamstring Workout

Not only do ladders make a workout more interesting through variety-instead of straight reps and sets, you build upon the number of reps each time you repeat the exercise-this structure allows you to get a higher volume of reps without approaching the level of fatigue that can lead to collapsed form.

With the reverse plank to pushup exercise, you do a total of 12 pushups after adding the ladder reps. Not only do you get to rest for a short period on the pushup while you do reverse planks, you get in more reps on the reverse plank portion over doing 12 consecutive pushups.

Aside from the ladder scheme, the exercises themselves make for excellent combos. Both feature plank variations, arguably the most effective core exercise. Unlike situps or crunches, planks focus on core stability and strengthening the tranverse abdominis. Think of your core as the structural support of your spine. Planks strengthen that entire foundation.

Adding a squat jump to the candlestick roll adds a cardio element to the exercise to help you break a sweat. Jumping from the deck will improve your athleticism and explosiveness.

Of course, the pushup is a classic upper body exercise for the chest and arms, and unlike a bench press, a proper pushup (don't let your middle sag) recruits the same abdominal muscles as a static plank. Think of a pushup as a moving plank instead of an isolated arms and chest movement.

Directions. Perform the exercises below in the order listed:

1a. Reverse plank to pushup to reverse plank. Do 3 pushups, then add one additional pushup until you hit 5 total reps.

1b. Candlestick roll to deck squat jump. Do 1 jump, then add one additional jump until you hit 5 total reps.

That's 1 cycle. Do 3 total rounds.

This Helicopter Plank Combo Will Wreck Your Abs

This workout only has two exercises, but the special sauce is in the rep scheme. Andy Speer, the creator of The Anarchy Abs Workout for Men's Health, uses ladders to strategically push you to new limits.

​This Helicopter Plank Ladder Combo Will Wreck Your Abs

Increased and prolonged tension on the muscle equals more muscle breakdown. More muscle breakdown means more growth, Speer adds.

The final set of max reps close-grip pushups may bring you to muscular failure and have your arms feeling like jello, but Speer says that's just fine as it will encourage muscular hypertrophy (fancy word for growth).

Directions: Perform the exercises below in the order listed. Do 45 seconds of work followed by 15 seconds of rest.

Rest for 60 seconds. That's 1 round. Perform 3 to 5 rounds.

Get Third-Degree Gains From This Triceps Workout

If you want sculpted, chiseled arms, then there's no doubt you'll want to light up your triceps. This workout is a mechanical drop set, meaning the moves get slightly "easier" as you progress through the set. This means you are able to keep tension on the triceps throughout the entire circuit, says Andy Speer, creator of The Anarchy Abs Workout from Men's Health.

You'll Get Third-Degree Gains From This Triceps Workout

Aside from strength, you'll need a decent baseline of hamstring flexibility to perform this exercise. <a href="https://www.menshealth.com/fitness/a19528741/tight-hamstrings/" id="6b96a9c6-69c7-3b38-a331-acb199bb329b"> Here's one way </a> to loosen tight hamstrings.

Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, performs many of the L-sit variations while supporting his weight on his fingertips. If you're not quite there yet, you can use yoga blocks, dumbbells, or paralette bars to elevate yourself off the ground.

This move is great for shoulder stability, arm strength, and provides insane benefits for your midsection. But in order to make the most of the exercise, the move has to be executed correctly. It's tempting with an exercise that requires this much discipline to round the shoulders and back, which is why this workout focuses on shorter work periods. This way you'll be able to focus on maintaining proper form and not succumb to fatigue.

For a proper L-sit, you'll want to brace your core (think of how you'd prepare for a punch to the gut), squeeze your shoulders down and back, and maintain a natural curve to the lower back. While keeping that position, remember to breathe deep into your belly without releasing tension in your abs.

Speer also inserts a spider lunge stretch within each round to loosen up the hips and allow for active recovery between the more core intensive movements.

Directions: Perform the exercises listed below for 20 seconds of work with 20 seconds of rest between moves.

3. Alternating spider lunge stretch

4. L-sit hold (beginner: tuck hold)

Rest for 20 seconds. That's 1 round. Repeat for 3 to 5 rounds.

This workout is not for the faint of heart-or abs. L-sits find their roots in gymnastics and require high levels of upper body strength and stability. That being said, you don't have to be a gymnast to add these moves into your workout.

​The Best Abs Workout You're Not Doing

The dive bomber pushup targets the anterior delts and the concentric (shortening) phase of muscle contraction. Emphasis on concentric contraction is ideal for building size.

The dumbbell press to eccentric iron cross focuses on the middle delts and-you guessed it-the eccentric (lengthening) phase of the muscle contraction. Since you can typically eccentrically load more weight than you can concentrically, eccentric exercises are great for building strength.

The final move, the dumbbell bent-over press-out fly, addresses the posterior delts and isometric contraction (the muscle is neither lengthening or shortening). Think of any exercise where you hold your position such as planks or squat holds. In this case as you press out, the posterior delts hold their contraction throughout the movement. This will strengthen postural musculature, Speer says.

[If you want more muscle-shredding workouts, check out Men's Health <a href="https://order.hearstproducts.com/subscribe/hstproducts/247461" id="3d767d48-77c2-3e6b-abce-6d600b327d21"> New Rules of Muscle </a> .]

Directions : Perform the exercises below in the order listed for 40 seconds of work, 20 seconds of rest.

1b. Dumbbell press to eccentric iron cross

1c. Dumbbell bent-over press-out fly

That's 1 round. Repeat for 4 to 6 rounds.

Your Delts Will Be Rock Solid After This Workout

This workout is an all-out assault on your delts. Each movement not only addresses your shoulders from a different angle, but they all focus on varying phases of muscle contraction, says Andy Speer, creator of The Anarchy Abs Workout from Men's Health.

Your Delts Will Be Rock Solid After This Shoulder Workout

The crush (adduction) motion forces your chest and abs to activate in every move. This added tension throughout the entire series will light up your chest and core while working your shoulders and back, Speer adds.

This circuit trains you to hold tension in your trunk while moving your extremities, which is the foundation for most athletic movement.

Aside from improved performance in your athletic pursuits, this type of core work will sculpt killer abs.

Best of all, this workout doesn't require much equipment. A single light-to-medium weight dumbbell will do the trick.

Directions: Perform the exercises below in the order listed with 30 seconds of work for each move and 15 seconds of rest between moves.

1. Dumbbell kneeling crush press out

3. Dumbbell hollow-body hold crush pull over

4. Dumbbell crush hollow-body rock

That's 1 round. Rest for 60 seconds. Repeat for 2 to 3 rounds.

Work Your Abs and Chest With a Single Dumbbell

"The name of the game is tension,"says Andy Speer, the creator of The Anarchy Abs Workout from Men's Health.

"This circuit combines lower body balance and muscular endurance with a killer core workout. Burning fat and strengthening the core is just the start," says Andy Speer, the creator of The Anarchy Abs Workout from Men's Health.

The rebound and skater lunges focus on controlling the eccentric phase of movement-this is crucial in building athleticism and preventing injury in sports, Speer says.

The hollow body hold to v-up to roll is an all-in-one workout for your core. It hits your midsection from all angles, targeting the abs, obliques, and lower back.

Directions: Perform the exercises below in the order listed, 60 seconds each.

1. Lateral lunge slide to skater jump, right

2. Lateral lunge slide to skater jump, left

3. Scale balance hold (hold for 20 seconds) to rebound lunge, right (40 seconds)

4. Scale balance (hold for 20 seconds) to rebound lunge, left (40 seconds)

5. Hollow body hold to v-up to roll

Rest for 30 to 60 seconds. That's one round. Do 3 to 5 rounds.

Melt Your Belly Fat With This Bodyweight Circuit

This workout is an action-packed, bodyweight shredder centered around a unique combination of moves that will enhance your athleticism. With 1-minute sets of dynamic compound movements and no rest between exercises, you are guaranteed to melt fat.

Melt Off Your Belly Fat With This Bodyweight Circuit

This sequence from Andy Speer, creator of Anarchy Abs, will improve wrist, scapular and shoulder mobility. It also strengthens your core, shoulders and upper back.

"Building strength and mobility in the wrist and shoulder girdle will not only reduce risk of future injury, it may decrease your current aches and pains," Speer says.

Improving scapular mobility and strength can also help break strength plateaus in exercises like pull ups and bench press, he adds. This sequence also targets your abs and obliques to increase core strength.

Interested in more from Andy Speer? Want to sculpt washboard abs? Check out his Anarchy Abs Workout program from Men's Health.

1d. Single-arm hollow plank, right

Perform each move for 30 seconds with 10 seconds of rest. That's one round. Do 2 total rounds as a warmup on upper body days.

Try This Warmup Before You Lift to Max Your Gains

Are you doing enough to warmup your upper body before a workout? It's not uncommon to see gym goers stick to basic arm swings and tricep stretches before hitting up an upper body day. But upper body warmups before loading up on weights are just as important as warming up the lower body for squats or deadlifts. If you skip the proper warmups, you risk nagging injuries in the long run. I bet you know a person or two with a bum shoulder or elbow from weightlifting.

by Naomi Nazario

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by Naomi Nazario

Articles written by the author

Build Bigger, Stronger Arms With This Superset

You Won't See a Single Crunch In This Core Workout

This Electrifying Core and Cardio Energizer Will Shred You

​12 Best Moves to Chisel Your Abs

9 Ways to Shred Your Core Using Only a Pullup Bar

Get Better at Bigger Lifts By Working This Small Muscle Group

3 Single-Leg Moves That Will Help Shred Your Entire Body

Blast Your Entire Upper-Body With These 4 Moves

The Planche Rock to Pushup Will Carve Up Some Superhuman Abs

This Dynamic, Full-Body Warmup Will Rock Your Core

6 Moves You Should Do Before Every Workout

This Mini-Workout Will Blast Your Abs, Shoulders, and Arms All At Once

Chisel Your Core With This Glute And Hamstring Workout

​This Helicopter Plank Ladder Combo Will Wreck Your Abs

You'll Get Third-Degree Gains From This Triceps Workout

​The Best Abs Workout You're Not Doing

Your Delts Will Be Rock Solid After This Shoulder Workout

Work Your Abs and Chest With a Single Dumbbell

Melt Off Your Belly Fat With This Bodyweight Circuit

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This Helicopter Plank Ladder Combo Will Wreck Your Abs

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