Muscle & Fitness


Curated By Ebenezer Samuel, C.S.C.S.

When it comes to building strength and muscle, the basics are what get you jacked. Unconventional exercises, however, are what keep you interested.

And now that April has arrived, staying interested is critical to reaching your training goals. Most research shows that 50% of new gymgoers will quit in the first six months. To avoid that fate, you need to mix up your workouts in smart ways, ensuring that they challenge and engage your mind, while still pushing your body.

That’s the idea behind this three-move workout. After three months of classic, critical muscle-builders, you need a dose of fun and variability. This will have you covered. Take it on 3 or 4 times a week. A bonus: It’ll leave your abs on fire, too.


reverse lunge to halo

This one blasts your lower body with time-under-tension while building shoulder mobility and core strength. Start standing with a dumbbell held at your chest, then step back into a reverse lunge, keeping your back knee off the ground. While in this position, circle the bell around your head, keeping it as close as possible. Then stand. Do 3 sets of 8 to 10 reps per side.


bear plank alternating row

Get in bear plank position, hands on dumbbells directly below your shoulders, knees in line with hips. Without letting your hips shift, row the right dumbbell to your hip. Return it to the ground and repeat on the right side. That’s 1 rep. Do 3 sets of 8 to 10. You’ll blast your calories more than you think, and build critical core strength, too.


mixed-technique incline press

Not every bench press rep needs to be fast, and we need to be strong in the bottom position of the press too. You’ll challenge that here. Start with an incline bench set to 30 degrees, in standard incline press position. First slowly lower one dumbbell to within an inch of your shoulder, then lower the other. Press them back up together. Do 3 sets of 10 to 12.


Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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