Barbell Hip Thrust
Sit on the floor with your upper back against a bench, knees bent, feet flat on the floor, and a padded barbell across your hips. Push through your heels (not your toes) and raise your hips until they're in line with your knees and shoulders. Squeeze your glutes hard at the top and then slowly return to the starting position.
Barbell Squat
Using an overhand grip, hold a barbell across your upper back and stand with your feet shoulder-width apart. Keeping your lower back naturally arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Pause, and slowly return to a standing position.
Kettlebell Swing
Hold a kettlebell in both hands using an overhand grip, and let it hang at arm's length in front of you. Keep your lower back naturally arched, bend at your hips, and swing the kettlebell between your legs. Squeeze your glutes, thrust your hips forward, and swing the kettlebell up to chest level as you rise to standing. That's one rep. Continue swinging the bell without pausing.
More: A 20-Minute Kettlebell Workout to Get Your Blood Pumping
2. Squat, Curl, and Push Press 20 Times in 1 Minute
The Scorecard
Men's Health Fit: 20 reps in one minute
Above average: 18 reps
Ordinary: 16 reps
Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. "Anyone can sprint or punch hard for 10 seconds," says L.A.based strength and conditioning coach Chad Waterbury, M.S. "But if you can sustain high levels of muscle force beyond that time, you'll gain a huge advantage over your competitors." Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen.
The Test
Use dumbbells that total roughly 30 percent of your body weight (that's a pair of 30-pounders if you weigh 200) and hold them by your sides with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, curl the dumbbells to shoulder height and then press them straight overhead using your legs in the effort. Return to the starting position and repeat for one minute.
Increase Your Muscle Stamina
Perform two sets of the drill twice a week, resting 90 seconds between sets. If you can't do at least 16 reps on your first set, lighten the load. "Each time, add an extra rep to your first set," says Waterbury. "Once you reach 20 reps with the lighter weight, grab slightly heavier dumbbells and work your way up to 20 reps again." Continue the slow increase until you can hit the Men's Health goal.
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