Philip Ellis

Hemsworth, who was most recently seen in the Netflix action movie <a href="https://www.menshealth.com/entertainment/a32256803/sam-hargrave-interview-extraction-chris-hemsworth/" id="481a05c9-589b-3dfd-a328-d331786316b2"> Extraction </a> , looked like he was in-between takes on the set of his latest project, not several months into quarantine-induced hiatus. But as the 36-year-old actor recently told <a href="https://www.gq.com.au/entertainment/celebrity/chris-hemsworth-on-life-during-uncertain-times-ive-repositioned-my-values/image-gallery/4c9459d2395862e3d307d9b06cfb3f0a?pos=2" id="e7d19438-e2da-3355-a076-6200da4a7792"> GQ Australia </a> , after the intense schedule required of being a part of the Marvel Studios machine, this unexpected downtime has provided him with an opportunity to stop and reflect.

"I've spent probably 15 years in what felt like a marathon, a constant workload," he said. "So much of my energy has been geared towards that, and then having kids at the same time, Ive been constantly trying to find the balance. I've really yearned for more stillness and felt a definite need to slow down. Not having a schedule in front of me has made me reposition my values and what's important, and I think most people are having those kinds of thoughts right now."

While he might have slowed down on the work front, Hemsworth has still been throwing himself into his training, whether that's <a href="https://www.menshealth.com/fitness/a31977692/chris-hemsworth-home-workout-instagram/" id="7b886f1e-0733-35a9-a9d4-404df2b494c4"> trying out novel at-home exercise regimes </a> during lockdown or <a href="https://www.menshealth.com/fitness/a32449988/chris-hemsworth-trainer-workout-centr-unleashed-app/" id="27c70588-80c2-35dc-a871-61de3f5b3f33"> working with the team at his app, Centr, on new workouts </a> .

That's probably for the best, as when he does eventually go back to work, the physical preparation is going to be as grueling as ever. Hemsworth confirmed earlier this year that he has been cast in the <a href="https://www.menshealth.com/entertainment/a26433728/chris-hemsworth-hulk-hogan-biopic/" id="70796a65-33e6-30f6-a02f-059c83066fa4"> Hulk Hogan biopic </a> , a role which will require him to put on even more muscle than he did when playing the God of Thunder.

Chris Hemsworth Looks Ripped in Vacation Photo

<a href="https://www.menshealth.com/entertainment/a22732002/chris-hemsworth-net-worth/" id="bcef735f-70f6-3a36-a134-583deda9f9bf"> Chris Hemsworth </a> even looks like a superhero when he's off the clock. The Thor actor just showed off his lean, toned torso, visible six-pack abs and jacked arms in an Instagram post while on a trip to Queensland with his wife, <a href="https://www.menshealth.com/entertainment/a20073584/chris-hemsworth-elsa-pataky-wife-spanish/" id="71041a18-2235-3a6c-a03f-2c8...

Chris Hemsworth Looks Ripped in Shirtless Photo on Family Vacation in Queensland, Australia

First of all, they set themselves the goal of working up to 100 pushups, rather than starting out with that number. "I actually hate pushups, because they were always difficult for me, I never had strong arms," says Basia. "The challenge here is to commit to the 100 days, we're not committing to a number of pushups."

They ensured that they were exhibiting proper form on each and every rep, including full extension of the arms at the upper end of the rep, and full range of motion at the lower end. They also incorporated recovery periods into the challenge, breaking each week down into 3 consecutive days of pushups, a rest day, then 2 days of pushups, and 1 final rest day before starting over the following week.

Dani was slowly and surely able to improve his rep count throughout the challenge, starting at 3 sets of 12 pushups per day, and finally reaching the goal of 100 pushups at around the 70-day mark, which he completed in 4 sets of 25. Basia, meanwhile, started out doing 3 sets of 5 pushups at the very beginning of the 100 days, and was then gradually able to increase her max until she was doing 4 sets of 15.

"The truth is, I feel much better with my abs," says Basia. "I don't think my physique changed so much, a little bit, my biceps and triceps you can see it, but now what I really notice is my ab strength." She adds that 100 days of pushups also helped her core strength and performance in other bodyweight exercises like the handstand and pullup.

"My chest feels hard and my arms grew a bit, but not as much as I was expecting," says Dani. "Of course you always think that after 100 days you're gonna grow so much, but we didn't use a special diet... and we just did pushups, no extra weight. We didn't have very big physical results, but I think that mentally, and really in strength, I feel stronger for sure."

This Couple Did Pushups Every Day for 100 Days

Doing <a href="https://www.menshealth.com/fitness/a32388199/100-pushups-every-day-month-workout-video-results-youtube/" id="c49f44f4-a5b5-3c78-a64a-2bdb1f092e97"> 100 pushups for 30 days </a> has become a <a href="https://www.menshealth.com/fitness/a32118553/100-pushups-30-days-challenge-jumprope-dudes-youtube-video/" id="49ec358e-9400-3910-a853-e723de0b532e"> popular fitness challenge </a> on YouTube, but a commonly cited drawback of this workout is that repetition without recovery or prog...

Watch What Happened When This Couple Did Pushups Every Day for 100 Days

"One of the first obstacles I ran into on the vegan diet was under-eating calories," he said. "I'm partially to blame, because I didn't prep well... for the first two weeks, I didn't have much of an appetite. I'm not a huge fan of just eating vegetables and rice and beans, so I didn't have tremendous portions, and because of that I was calorie-deficient."

Mike lost a few pounds during the 30 days, perhaps due to that initial calorie deficit, but said he didn't feel as lean, possibly due to the amount of pasta and rice he was eating. He also found that his overall sense of motivation suffered, as he was expending so much of his decision-making and willpower on keeping to the diet. "I was lifting strong and I felt good," he said. "When I went to the gym, I lifted fine... it was getting to the gym that was the problem."

Most embarrassingly, he recalled experiencing a lot of gas and bloating throughout the challenge (a <a href="https://www.menshealth.com/nutrition/a29773452/bodybuilders-vegan-diet-youtube-buff-dudes/" id="90718c96-17fb-3681-af7a-7ea7827ee858"> commonly cited complaint among people who are trying the vegan diet </a> for the first time).

"I don't generally recommend veganism as my first option," he says. "I do know it's a restrictive diet, and we know restrictive diets have a high failure rate. Plus the benefits of a vegan diet aren't that much better than some of the alternatives that are simpler to follow."

Overall, Mike tends to advise that his patients follow a "plant-focused" diet where they would get the majority of their calories from fruits and vegetables, with reasonable amounts of fish and lighter meats.

A Doctor Tried the Vegan Diet for 30 Days

After trying out the <a href="https://www.menshealth.com/nutrition/a33283477/keto-diet-doctor-reviews-30-day-challenge-results-video/" id="89a1191d-77d3-35ac-ac4b-0af9968e35f9"> keto diet for 30 days </a> , YouTuber <a href="https://www.menshealth.com/health/a31788094/doctor-mike-varshavski-youtube-coronavirus-covid-19/" id="7339630d-8d12-38f4-a75e-2d0924744833"> Doctor Mike </a> figured that trying a <a href="https://www.menshealth.com/nutrition/a33286539/the-game-changers-documentary-netf...

Watch What Happened When a Doctor Tried Sticking to the Vegan Diet for 30 Days

Cavaliere added that lower back pain isn't always simply about your lower back muscles. Hamstrings glutes, and upper back muscle issues can all manifest as lower back pain.

"The location of your pain might be your lower back, the source is almost never the lower back," he continues. "The body is a kinetic chain, passing forces up and down, through the lower back. We know the hamstrings and the glutes are going to feed into this area, and the mid-thoracic area is going to feed down, so we need to be cognizant of what's going on everywhere."

In his latest video (see below), Cavaliere outlines a series of exercises, to be performed in a specific progression, that can be used to help both ease and prevent back pain issues. These moves won't be for everyone, so use them with caution and, when in doubt, trust your doctor or physical therapist. But utilizing them can help your lower back issues. Just don't overwork yourself through pain; if the exercise makes the pain exceedingly worse, it's not worth doing.

The first move is a Bar Hang; Cavaliere recommends a 60-second hold, 2 to 3 times per day, and advises keeping your feet in contact with the ground,which will enable you to achieve decompression of the lower back. "If my feet stay on the ground, I'm going to allow myself to relax, and those muscles in the lower back are going to release, and give you some temporary relief." Similarly, if the pain is joint-related, the decompression in this exercise will have the same pain-relieving effect. The goal here: Stretch out the lower back muscles gently.

Second is the Seated Row. This is a great exercise for helping to prevent back problems at their earlier stages, says Cavaliere. It can be performed at home with a band or in the gym with a cable, and the seated position means it minimizes stresses on the back muscles. "Don't load up too much here, it doesn't matter how much we're using, it's the positioning that we're benefiting from," he says. The lower, leaning end of the movement places a good stretch on the paraspinal muscles, while the upright portion of the move works the lats. "If we can get better extension through our upper back, that will help our lower back to function more normally," he says.

Next up is the Reverse Hyper. Engaging the glutes is one way to minimize future risk of back pain, explains Cavaliere, as you're working the kinetic chain from the bottom up. Simply position your torso face down horizontally on a bench, and then raise your legs, getting your hips at an angle above parallel to the ground.

Cavaliere also showed an advanced progression of this exercise which works the kinetic chain from the opposite end is the Hyper Row. This movement is challenging and best left out of your routine, especially if you're new to the gym. It is essentially a dumbbell variation which still engages the glutes in order to support the lower back, then uses the upper body for the lifting motion. The addition of weight means getting more muscles involved, like the lats.

As you continue to build strength, Cavaliere says it's important to keep progressing your lower back workout with standing exercises like the Pull-through. "Not only is it reinforcing you and teaching you how to properly hinge, it's getting those hamstrings, glutes and lower back to work together," he says.

Cavaliere showed off two more classic exercises that he says can assist in lower back pain; just keep in mind that both should not be done until you're back pain has largely subsided. Another standing, strength-building exercise which might seem counter-intuitive for preventing back pain is the <a href="https://www.menshealth.com/fitness/a32194908/strongman-eddie-hall-deadlift-technique-form-tips/" id="d6966a84-f822-35f4-a499-650a122636ba"> deadlift </a> but only after you've done the work with the other moves, and built a solid foundation. "It lets the glutes be the main driver of hip extension, feeding that kinetic chain and lower back muscles from the ground up."

The final weighted exercise in Cavaliere's progression is the <a href="https://www.menshealth.com/fitness/a28494495/barbell-row-workout/" id="fb1198b4-102a-351a-aa89-a1bc7c40b17b"> barbell row </a> . "It's not something you should avoid," he says, "it's something that you should save until you have the strength necessary to be able to do it right."

7 Exercises That Can Help Relieve Lower Back Pain

Lower back pain is an affliction experienced by a lot of people but as Athlean-X's Jeff Cavaliere explains, it's often a misconception that rest is the cure. More often than not, he says, you can alleviate lower back pain not be resting, but by moving smartly. "Instead of resting your way through your back pain, you need to be working your way through back pain," he says.

7 Strength-Building Exercises That May Help Relieve Your Lower Back Pain

The main thing that sets The Old Guard apart from its high-octane counterparts is that the movie's central team of immortal warriors, led by <a href="https://www.menshealth.com/entertainment/a33296168/the-old-guard-fight-scenes/" id="6de93bee-dbe0-3102-ad59-f3859fda1447"> Andy (Charlize Theron) </a> , includes a gay couple. When Joe (Marwan Kenzari) and Nicky (Luca Marinelli) are first introduced, their relationship to each other isn't immediately evident, until 45 minutes in, when they reveal to newcomer Nile (KiKi Layne) that they have been inseparably in love for nearly a thousand years.

It's become something of a clich for a filmmaker or actor to say that a character "just happens to be [insert identity]," and to depict them in the exact same way that they would anyone else, or to only obliquely refer to the character's sexuality in a throwaway line of dialogue or deleted scene. Famous examples of this in recent years include the <a href="https://www.pride.com/geek/2020/4/28/7-queer-superheroes-were-straightwashed-screen" id="dc649727-c7cf-3452-ad4b-2c702defce38"> "straightwashing" </a> of comic characters like Deadpool and Valkyrie when transposing them from the page to the big screen.

But in the case ofThe Old Guard, the diversity of its characters is far from incidental; it actually elevates an otherwise rote premise. As the film progresses, Joe and Nicky's love story becomes an increasingly prominent part of the film's overall plot, and much of the online excitement around The Old Guard has centered on a scene in which Joe gives an impassioned speech about just how much Nicky means to him.

When Joe speaks of his millenia-long love for Nicky, it lends weight to the scene because the viewer can only begin to imagine how much bigotry a gay couple would have experienced through the centuries. When the van door opens and we see that Joe and Nicky have slaughtered their homophobic captors, it's a moment that the movie plays for laughsbut their relationship is never the joke.

<div class="embed"><blockquote class="twitter-tweet">When they say love is eternal, they&#39;re talking about Joe and Nicky. <a href="https://t.co/QIx9hMgazR">pic.twitter.com/QIx9hMgazR</a>&mdash; Netflix Tudum (@NetflixTudum) <a href="https://twitter.com/NetflixTudum/status/1282091123138166784?ref_src=twsrc%5Etfw">July 11, 2020</a></blockquote>
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When they say love is eternal, they're talking about Joe and Nicky. <a href="https://t.co/QIx9hMgazR" id="38430865-a641-3398-a1df-11599ff0329e"> pic.twitter.com/QIx9hMgazR </a> NetflixFilm (@NetflixFilm)

In fact, Joe and Nicky are the only romantic pairing given any real screentime in the entire movie, and seeing these two men fight tooth and nail for each other makes some of the film's bone-crunching, hyper-violent action sequences feel cathartic, rather than desensitizing. That they also both make it out alive and into the <a href="https://www.menshealth.com/entertainment/a33264514/the-old-guard-sequel-netflix-cast-release-date-news/" id="4cf625f9-e10f-3a8f-a589-5bfe08ea636d"> clearly-foreshadowed sequel </a> is a refreshing change of pace for Hollywood. We also can't overlook how an openly gay man swooping in through a window on a bungee rope to save the day, in classic action-hero style, has literally never been seen before on-screen. (Sorry, <a href="https://www.menshealth.com/entertainment/a30270173/brian-tyree-henry-mcu-eternals-phastos-openly-gay-superhero/" id="d77c0959-0160-33c3-a555-2125b0491d40"> Marvel </a> , but Netflix beat you to it by four whole months.)

Similarly, the casting of KiKi Layne as Nile, the newly initiated immortal, subverts narrative expectation. This heroic archetype is almost always portrayed as a young white man; think Luke Skywalker, Harry Potter, Neo, Spider-Man. This trope takes on new dimensions in the movie's climactic final act; the image of a Black woman taking on a horde of identical white men in riot gear, whose hail of bullets cannot stop her, is one that will strike a chord with audiences in 2020. Again, clich becomes catharsis.

Whenever a mainstream movie includes non-white, non-cishet characters and storylines, there are complaints from some corners of "forced diversity." In the case of The Old Guard, this representation is not forcedit's a part of the source material. But the very notion of forced diversity implies that marginalized characters are tacked on or inserted into a story where they serve no narrative purpose. If anything, this movie makes a case for considered diversity. In other words, resisting the temptation to follow the same lazy storytelling conventions and finding newer, creative ways to engage a wider audience. These are the kinds of creative decisions that make for a more memorableand frankly bettermovie.

2020's Best Action Movie Is Also a Gay Love Story

Netflix's latest blockbuster-level action movie, <a href="https://www.menshealth.com/entertainment/a33252148/old-guard-ending-explained/" id="825487e3-c969-3194-aa6c-1cfe75a91273"> The Old Guard </a> , covers a lot of very similar ground to other recent big-budget offerings from the streaming platform, like the Chris Hemsworth vehicle Extraction or Michael Bay/Ryan Reynolds collab 6 Underground. In fact, The Old Guard is a pretty conventional superhero movie in many ways, employing many of t...

The Organic Diversity of The Old Guard Is Its Secret Weapon

Sydney, a writer and model from London, has found it hard to stop using drugs as she says it is so "normalized" in her profession and peer group, and she hopes that a short stay in the priciest rehab on the planet might be able to help her. She is greeted at the airport by her own personal driver and a Bentley, and is taken to the luxury penthouse apartment, complete with a live-in cook and live-in therapist, where she will undergo treatment.

"We do, in a way, create a kind of symbolic family," says the in-house therapist Louis.

After her first session with Louis, Sydney heads to her next appointment: biochemical restoration, which uses bio-resonance technology to test her for allergies and intolerances prior to changing her diet, followed by a "Metatron" screening procedure. "I had never experienced or heard of anything like these tests," she says. "I just feel like when you're in a desperate position, as an addict coming here, you will take these bio-resonance tests and not question them, when maybe you should."

Other procedures include intermittent hypoxic therapy, cupping therapy, and acupuncture none of which, the practitioners admit, are really applicable to treating addiction. "I'm beginning to feel sceptical about how any of these treatments and lifestyle changes are really going to help overcome any real issues," says Sydney.

On the second day, Sydney is driven to the off-site spa, where she has a series of treatments including a hot stone bath and a short spell in an ice room, which is exactly what it sounds like.

"This does feel like the antidote to unhealthy sesh living," she says, adding: "But also what you might use to refresh and get right back on it the next day."

This Is the World's Most Expensive Rehab Center

High Society, a webseries from VICE, explores different aspects of drug-taking in our culture. In a recent episode, host Sydney Lima checked into Paracelsus, a rehab facility in Switzerland that caters to a clientele of celebrities, oligarchs, royalty, and CEOs.

This Is What It's Like to Check Into the World's Most Expensive Rehab Center

While Hannibal was airing, the show accrued a passionate fanbase, many of whom believed that the intense, psychologically complex relationship between Hannibal Lecter ( <a href="https://www.menshealth.com/entertainment/g33084058/mads-mikkelsen-movies/" id="a0295268-86ba-36d2-a286-046b86cf3dff"> Mads Mikkelsen </a> ) and criminal profiler Will Graham (Hugh Dancy) was romantic in nature. Now, Fuller has all-but-confirmed that this unlikely pairing is canon, and revealed that Lecter's <a href="https://www.menshealth.com/sex-women/a28930180/pansexual-meaning/" id="8bfede8f-2577-31d2-ad32-6128d3a5583b"> sexuality is a lot less binary </a> than some viewers might have assumed.

"From our very first meeting with Mads, he redefined the character immediately for me because hes the devil. He is this thing both of the world and outside of the world. So for me, the devil is <a href="https://www.menshealth.com/sex-women/g32933764/celebrities-who-identify-as-pansexual/" id="6fe37015-c687-3314-a249-8b97672327d7"> pansexual </a> ," he said. "I think Will Graham is a heterosexual character, but sexuality is fluid, and I think it would have to be a conversation where we would sit down and try to find the most authentic expression of their relationship now."

Hannibal has enjoyed a renewed popularity since all three seasons began streaming on Netflix, so much so that Fuller's long-deferred vision of a <a href="https://www.menshealth.com/entertainment/a32967139/hannibal-season-4-news-rumors/" id="943c7f04-b3aa-35f1-aabf-440a7ebb8b94"> fourth season might actually, finally happen </a> . And if it does, the nuances of the connection between Lecter and Graham are going to be key to the plot although, this being Hannibal, fans shouldn't expect a happily-ever-after for the two characters.

"Because of the nature of what would be happening in season four in terms of the grander manipulations that Hannibal has on Will Grahams mind, I don't think Hannibal would want to have sex with Will if Will wasn't in his right mind, and Will wont be in his right mind in season four," said Fuller.

Hannibal Lecter Is Officially Pansexual Now

It's been off the air for years, but fans of the serial killer drama Hannibal are still hungry for more details about their favorite grisly gourmand. During a <a href="https://www.menshealth.com/entertainment/a32998964/hannibal-zoom-reunion-july-11/" id="aa37809b-c49f-302a-af6e-0bbf9f9c670a"> recent cast reunion on Zoom </a> , series creator Bryan Fuller just shared some insight into how he personally perceives the character, confirming a widely held fan opinion at the same time.

Hannibal Lecter Is Pansexual, Confirms Hannibal Showrunner Bryan Fuller

"I do feel it was made from an activist scientist standpoint," he says. "They didn't present any counterarguments, and when you're making a documentary I think it's in the documentary's best interest to put all the perspectives in there, or at least the most common ones, so that we as viewers can decide for ourselves what's real and what's not."

Mike acknowledges that while the film's goalencouraging people to reduce their consumption of animal productsis a valid one, it uses scare tactics, false equivalencies and "reductionist statements" to get its point across.

"We have to be careful that not only are we presenting all the information factually, but also how is it being understood by the audience?" He says. ""I wish they wouldn't resort to these examples that aren't scientifically meaningful. What does it mean to see triglycerides floating in your blood? What does it mean that these three gentlemen didn't get erections at night when they ate something else? It's not a controlled experiment, there's so many variables at play."

One common question raised by the documentary is whether or not going vegan will give you more energy. "First of all, it depends on what you're switching from and what you're switching to," says Mike. "If you're eating pizzas and burgers, then you switch to a healthy vegan diet, you're gonna feel like you have a lot of energy. But if you were eating a Mediterranean diet, then you switch to a refined carbs and processed foods that are vegan, your energy levels may fall... I don't think [veganism] is a magic pill."

Overall, Mike applauds the general message of The Game Changers in terms of showing how a plant-based diet doesn't have to be detrimental to fitness and performance. "I think the strength of this documentary was debunking that old myth that you couldn't be vegan and put on muscle. You absolutely can," he says. "You need to plan accordingly and supplement accordingly, but outside of that, make sure you have a good workout routine."

Watch Doctor's Honest Review of The Game Changers

The Game Changers caused quite a stir when it dropped on Netflix late last year, with its claims that eating animal products can have a detrimental effect on your health, fitness, and <a href="https://www.menshealth.com/health/a30137357/dolph-lundgren-vegan-sex-life/" id="dbcde8d7-cc8e-3ef7-a88e-18611f04a16a"> sexual performanc </a> e. Shortly after the film came out, YouTuber <a href="https://www.menshealth.com/health/a31788094/doctor-mike-varshavski-youtube-coronavirus-covid-19/" id="73396...

A Doctor Watched The Game Changers Documentary and Gave an Honest Review

Then there's DIY Duke, the YouTuber who makes tutorial videos on how to make inexpensive versions of gym equipment at home. In one of his recent posts, he demonstrated how easy it is to <a href="https://www.menshealth.com/fitness/a33201948/how-to-make-weight-plates-concrete-diy-youtube-video/" id="8dc14ba5-922b-3377-a2aa-7f2bfd29fe65"> mold your own plate weights out of concrete </a> . Of course, there's no use in having weights without a rack but he's got a hack for that too.

Duke designs the rack to be multipurpose, suitable for bench press and squats, as well as for pullups it's also portable, so it can be moved and stored away if you don't have a dedicated home gym space or are training outside.

He starts out by cutting lumber to construct the two halves of the frame, including support beams at a 45-degree angle which will help keep the rack stable when it's loaded with weight. Then he drills the holes to place the metal pipe for the pullup bar, which may differ for each person depending on their height. "Personalise that for yourselves," he advises, "then it will be specifically built for you and your family."

He then assembles the base, placing the lumber in an "I-beam" and attaching them using 1 1/2 inch screws and metal plates. He uses the same plates to assemble the upright beam and support beams, bending them to the right angle. "That's going to make it very structurally strong," he says. "Over time the lag-bolts might be loosening, the lumber dries out, it might start to separate... with [plates] you can use as many as you want, and it's going to really make that thing strong."

Next, Duke attaches the racking system, and then demonstrates how the entire unit can be staked to the ground if you want to keep it in one place.

This Guy Built His Own Half Rack Out of Lumber

A lot of workout equipment has been in short supply over the last few months, due to the surge in people buying gear for their home workouts during lockdown. This scarcity, though, has led to some real ingenuity, like when Zachary Skidmore <a href="https://www.menshealth.com/fitness/a32094780/quarantine-home-workout-wood-gym-lumber-jacked-facebook/" id="beada8c1-6970-3e74-af7a-e5ad66e8e4b9"> built his own home gym out of wood </a> so he could get "lumberjacked" in quarantine.

Watch This Guy Demonstrate How to Build Your Own Half Rack Out of Lumber

In the video, Brown launches into an exhausting-looking uphill sprint.

"Overall, this workout will make your quads burn, and it'll also help you lengthen your stride," says Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23" id="31f60ec4-52bc-315f-adb5-e6ba2de4c752"> Ebenezer Samuel C.S.C.S. </a> "Especially on on the sprints, it's reinforcing the idea that knee height must exceed hip height in the high-knee phase of the run. It's also going to help with body lean, too, which is key in a sport that requires short-area acceleration like football (less necessary in, say, basketball or soccer where acceleration can often happen over a few steps and the start is less critical)."

<div class="embed"><blockquote class="twitter-tweet">My legs are on fire just from watching this Hollywood workout 😳 <a href="https://twitter.com/Primetime_jet?ref_src=twsrc%5Etfw">@Primetime_jet</a> <a href="https://twitter.com/Ravens?ref_src=twsrc%5Etfw">@Ravens</a> (via <a href="https://twitter.com/Primetime_jet?ref_src=twsrc%5Etfw">@Primetime_jet</a>) <a href="https://t.co/sTlxVOfdiN">pic.twitter.com/sTlxVOfdiN</a>&mdash; The Checkdown (@thecheckdown) <a href="https://twitter.com/thecheckdown/status/1277671325415292928?ref_src=twsrc%5Etfw">June 29, 2020</a></blockquote>
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My legs are on fire just from watching this Hollywood workout <a href="https://twitter.com/Primetime_jet?ref_src=twsrc^tfw" id="a6d6dcf5-f232-3f06-ae30-6473596615cb"> @Primetime_jet </a> <a href="https://twitter.com/Ravens?ref_src=twsrc^tfw" id="d78a9460-0cda-38ae-a4be-9fc707411b18"> @Ravens </a> (via <a href="https://twitter.com/Primetime_jet?ref_src=twsrc^tfw" id="a6d6dcf5-f232-3f06-ae30-6473596615cb"> @Primetime_jet </a> ) <a href="https://t.co/sTlxVOfdiN" id="a0d1fdb4-8734-378a-a67b-a08460ebbd0f"> pic.twitter.com/sTlxVOfdiN </a> The Checkdown (@thecheckdown)

Brown follows the sprint with a series of single and double-leg bounds, also uphill. "Don't underestimate what happens on every landing," adds Samuel. "He's landing on an incline, creating plenty of room for his Achilles/calf to stretch more, and then reactively explode into the next jump. Key on the single-leg bounds is shin angle too: he's never letting his knee track inwards, protecting against any valgus collapse."

Another perk to this kind of workout? It's over quickly. "He's not going to do this for two hours," says Samuel. "He's going to do two, maybe three sets of each, and get out of there. Less is more."

Brown isn't the only NFL pro to reap the benefits of training on a slope; Tennessee Titans running back <a href="https://www.menshealth.com/fitness/a32990576/derrick-henry-titans-uphill-running-workout-video/" id="f4ae28aa-f23c-381e-a11e-4bb5e2314ac9"> Derrick Henry </a> recently shared a clip of his own intense uphill running regime.

Watch Marquise Brown Crush an Uphill Workout

After playing as a rookie with the Baltimore Ravens in 2019, wide receiver Marquise Brownknown to many as simply "Hollywood"is getting ready to return to the field for his sophomore season. In a new clip of his offseason training which he shared on Twitter, Hollywood (whose cousin is wide receiver <a href="https://www.menshealth.com/entertainment/a22937261/antonio-brown-workout-routine/" id="5f1aa638-543a-3908-ae68-25ba438d4318"> Antonio Brown </a> ) showed off the leg-blasting routine that ...

Watch NFL Wide Receiver Marquise 'Hollywood' Brown Crush a Grueling Hill Workout

Today, outdoorsman and survivalist <a href="https://www.menshealth.com/fitness/a32947497/bear-grylls-workout-abs-routine-challenge-video/" id="61f27ba8-050a-3090-ae1f-24491637d115"> Bear Grylls </a> just took on a particularly challenging workout: the pre-joining fitness test for the Royal Marines, designed to challenge an individuals' strength, endurance, and mental fortitude. Led via video link by an active service member, Bear and his teenage son Jesse attempted to complete a remote version of the four-exercise circuit.

"There's a strong link between the fitness needed for a soldier and the fitness needed for an adventurer," says Bear. "For me, it's about functional fitness, and being fit for purpose."

They start off with a set of burpees comprising 20 reps. This exercise is included in the fitness test as it allows recruiters to assess a candidate's flexibility when performing the full movement, as well as their stamina.

Next up, after a 10-second rest, is a set of 20 situps, performed with very specific form requirements: Bear and Jesse have to keep their knees squeezed together, creating muscle adduction which will then beneficial in rope-climbing exercises.

They follow that with 20 pushups, ensuring that their arms are fully extended at the upper end of each rep, and finish off by testing the strength and stability of their core and posterior chain with a 60-second plank.

While Bear and Jesse only complete one circuit, the instructor, Ben, explains that usually candidates are required to do three of each set and officers are expected to be able to do four. "I don't know if I could do three rounds of that," says a breathless Jesse after completing the abbreviated test.

Bear Grylls Took on the Royal Marines Fitness Test

Since the widespread closure of gyms due to the pandemic, more and more of us have been turning to live-streamed, at-home workouts. Some of them have been led by athletes and fitness junkies at the height of their field, like tennis champions <a href="https://www.menshealth.com/fitness/a32460835/serena-venus-williams-instagram-workout-video/" id="b0007345-e989-37dc-a8e3-fe9ef961c82d"> Venus and Serena Williams </a> , CrossFit legend <a href="https://www.menshealth.com/fitness/a32303466/rich-...

Watch Bear Grylls and His Son Take on the Royal Marines Physical Fitness Test

Oh, and it's a war movie. So your dad is on board for sure.

Greyhound follows Captain Ernest Krause (Hanks), who takes command of the USS Keeling and is tasked with leading a convoy of 37 Allied vessels across the North Atlantic ocean. In addition to evading German U-boats, Krause is also forced to reckon with his own inner conflicts, having only received his command out of wartime necessity. As much of the story's tension comes from the character's self-doubt and personal demons as it does from naval battles. The cast also includes Stephen Graham ( <a href="https://www.menshealth.com/entertainment/a30141975/tony-pro-anthony-provenzano-the-irishman/" id="e4f1ede0-f497-3609-a4bb-8d13c6b3e1d4"> The Irishman </a> , <a href="https://www.menshealth.com/entertainment/a32612359/john-dillinger-true-story/" id="64325348-1927-311a-aaef-aaceb2fcfda1"> Public Enemies </a> ), Elisabeth Shue ( <a href="https://www.menshealth.com/entertainment/a28727405/chace-crawford-the-boys-superhero-costume/" id="c3a633a0-e54c-3d4c-a960-4a0ae8560e84"> The Boys </a> , <a href="https://www.menshealth.com/trending-news/a19535712/steve-carell-battle-of-the-sexes-interview/" id="edbf2498-603d-3fe8-a49e-5c140fb6c59f"> Battle of the Sexes </a> ), and Rob Morgan (Mudbound, This Is Us).

In addition to playing the lead role, Hanks actually wrote the screenplay for the movie; he adapted the script from <a href="https://bookshop.org/books/the-good-shepherd-9780143134121/9780143134121" id="18a93dce-30ae-3819-a268-afe3a08ae62c"> The Good Shepherd, a 1955 novel by C.S. Forester </a> , an author best known for creating the character of Horatio Hornblower.

"At about Page 3, I realized that this was an entire story told through the mental perspective of its protagonist," Hanks said of the novel in a recent interview with the <a href="https://datebook.sfchronicle.com/movies-tv/greyhound-star-tom-hanks-says-his-love-for-the-navy-set-sail-in-bay-area" id="89a6dbf3-a702-301a-ab7a-be7393760e45"> San Francisco Chronicle </a> . "Ernie Krause is not the captain that you would anticipate being in charge of the safety of all these ships. Not long after that, I had a very, very strong mental image of the DNA of the story, and how it could possibly be a screenplay... When I lived in Alameda, when I was a young kid and the Vietnam War was going on, I'm gonna say more than half of my classmates had their fathers in the Navy."

Hanks' previous screenwriting credits include the acclaimed 1996 musical That Thing You Do! and the 2011 romantic comedy Larry Crowne, both of which he also directed and starred in. But he never could have anticipated when writing Greyhound that its themes would be even more relevant to a modern audience by the time the film was released. He and his wife, Rita Wilson, were two of the first high-profile figures to <a href="https://www.menshealth.com/entertainment/a31408537/tom-hanks-rita-wilson-covid-19-coronavirus/" id="427039e5-d4d2-3ee9-a088-dfddfcbc5f1a"> test positive for coronavirus </a> earlier this year. Hanks has found an even greater sense of connection with the script in recent months, and believes that there are parallels between what people faced in World War II, and the dangers we face now in the pandemic.

"There was a sensibility that permeated all of society, which was: do your part, we're all in this together," he told <a href="https://www.today.com/popculture/tom-hanks-compares-coronavirus-world-war-ii-t186025" id="c239c2d6-c9eb-3551-aa2e-9ca45904d8f8"> TODAY </a> . "Doing your part meant there was a tiny amount of stuff you could do to aid the ongoing effort that had no sign of its conclusion. World War II went on for an awfully long time, a big portion of everybody's lives. They didn't know it was going to come to an end, and we don't know what's going to happen with COVID-19. The idea of doing one's part, though, should be so simple."

Greyhound is now streaming on Apple TV+.

Tom Hanks Wrote Apple TV+ War Movie 'Greyhound'

Apple's efforts to break into the streaming TV game with its <a href="https://www.menshealth.com/entertainment/a31137146/apple-tv-shows/" id="39d69340-4e35-39da-af24-d169ee7af30f"> Apple TV+ platform </a> has benefited from the participation of Hollywood heavyweights like <a href="https://www.menshealth.com/entertainment/a30933393/steven-spielberg-net-worth/" id="41c2c1c9-0802-34d9-a673-6e44fdc98f82"> Steven Spielberg </a> , Oprah Winfrey, and <a href="https://www.menshealth.com/entertainme...

Tom Hanks Actually Wrote the Script for the World War II Movie Greyhound on Apple TV+

During a press conference for his upcoming Apple TV+ movie Greyhound, the actor voiced his thoughts on how certain individuals' attitudes towards public health and safety are becoming laxer as the lockdown restrictions begin to be loosened across the country.

"There's really only three things we can do in order to get to tomorrow: Wear a mask, social distance, wash our hands," he said. "Those things are so simple, so easy, if anybody cannot find it in themselves to practice those three very basic things I just think shame on you. Dont be a pussy, get on with it, do your part."

"It's very basic," he continued. "If you're driving a car, you don't go too fast, you use your turn signal and you avoid hitting pedestrians. My Lord, it's common sense."

Hanks knows firsthand how important it is for people to each do their part to prevent the spread of the virus. He and his wife, actress and singer Rita Wilson, <a href="https://www.menshealth.com/entertainment/a31408537/tom-hanks-rita-wilson-covid-19-coronavirus/" id="cfe2f057-7212-3cc3-a804-fbcb671bd86d"> both tested positive for COVID-19 </a> in March of this year, and were forced to <a href="https://www.menshealth.com/entertainment/a31544132/tom-hanks-rita-wilson-coronavirus-quarantine-spotify-playlist/" id="f59c1518-54e9-390e-a4ef-fee94d276729"> self-isolate for two weeks in Australia </a> before they could return home. They have since undergone antibody testing, and offered to <a href="https://www.menshealth.com/health/a32280060/tom-hanks-rita-wilson-blood-coronavirus-vaccine-antibody-test/" id="5e739b99-43ec-3ac7-a419-a4ba121cf2fb"> donate their blood plasma </a> to researchers in the hopes it will help them to develop a vaccine.

Other celebrities who have encouraged their fans to wear masks include Arnold Schwarzenegger, who condemned people who make a political point of not wearing their masks as <a href="https://www.menshealth.com/health/a32918407/arnold-schwarzenegger-face-masks-covid-19-politics-controversy/" id="e15d6e55-158e-31e1-adb3-5af0dfe38807"> "morons who can't read," </a> and Schitt's Creek star Dan Levy, who framed the act of wearing a mask not as something inconveniencing you, but as a simple act of kindness to others.

Tom Hanks Says 'Don't Be a Pussy', Wear a Mask

Tom Hanks just made his opinion on people who aren't taking guidelines on social distancing and <a href="https://www.menshealth.com/style/g32099210/fabric-face-masks-buy-online-charity-donation/" id="03336105-f59d-3131-a91f-80f9d05f25ae"> face masks </a> seriously very clear: "Don't be a pussy."

Tom Hanks Has a Very Simple Message for the Anti-Mask Crowd: 'Don't Be a Pussy'

The four-time World's Strongest Man winner has been on a journey to lean down in the last year, with the goal of <a href="https://www.menshealth.com/weight-loss/a28878037/strongman-brian-shaw-weight-loss/" id="141cf882-b047-30b0-a763-ff806102e6a0"> cutting his weight down to 400 pounds </a> . This means that Shaw's daily caloric intake has been reduced although recreating the strongman's diet still means Tennyson will have to eat <a href="https://www.menshealth.com/nutrition/a28645426/worlds-strongest-man-eddie-hall-brian-shaw-diet/" id="59695fe6-795c-36b5-a24f-5d285385c233"> 10,000 calories in the space of a single day </a> . "This man eats every two hours," he says.

Breakfast is a "week's worth of cholesterol" in the form of 8 scrambled eggs, and a "shitload of grits," all of which come to 1,190 calories. After forcing the small mountain of food down, Tennyson says he wants to work out, but can't, as Shaw only hits the gym after his fifth meal of the day.

By the time he has finished doing the dishes from breakfast, it's time to start the second meal on Shaw's daily diet plan: a whole box of instant mashed potatoes with duck fat, and 12 ounces of bison patties (1,220 calories). "It tastes like a shepherds pie, I like this one," he says. "But seeing the duck fat pooling on top of the mashed potatoes is grossing me out right now... I'm already starting to get the sweats."

For the third meal, Tennyson preps an on-the-go snack of 2 turkey patties with 2 and a half cups of rice (1,240 calories). "It seems like all he does is just cook, eat, and train," he says. "But that's his career, and that's what you've got to do to be the best."

Tennyson orders out for the fourth meal; 2 small cheese pizzas and 2 slices of cheesecake from Domino's (3,140 calories). "[Shaw] is only supposed to eat until he feels satisfied," he says, adding that eating is the last thing he wants to do, so he has to get into that strongman mind-set "to work up some sense of an appetite."

The fifth pre-workout meal is an entire bag of sweet potato fries and 2 more turkey burgers (1,550 calories). "There's so much eating going on, it's literally like a full time job," says Tennyson. "I don't understand how he does it. And the fact that he does this every single day just makes me want to throw up."

Finally it's time for all that food to fuel a strength workout, and Tennyson chooses to focus on his chest, shoulders and triceps, following Shaw's routine of standing <a href="https://www.menshealth.com/fitness/a25333223/military-press-form/" id="11c78224-4f82-3102-aaf4-fdae401cb4b2"> military press </a> , <a href="https://www.menshealth.com/fitness/a28556684/incline-dumbell-press-hellset/" id="4280c966-5614-34a3-a4aa-912beeb80dcf"> incline dumbbell bench press </a> , <a href="https://www.menshealth.com/fitness/a27559881/close-grip-bench-press/" id="22372367-2b4a-3e02-a199-ac7ac430873e"> close grip bench press </a> and cable triceps extensions. Having all of that food in his system actually does seem to make a difference; Tennyson hits a PR on the barbell at 225 pounds.

The sixth and final meal of the day is Shaw's favorite: 16 ounces of sirloin steak, 4 ounces of rice noodles, a side salad, an apple, and some more cheesecake (1,770 calories).

"Today has turned me off food completely," says Tennyson. "I want to do a 48-hour fast tomorrow. I have no desire to eat at all... I have been sweating non-stop today, it's disgusting. And the amount of dishes I've done is like the amount of dishes I've done in 3 months. I don't know how he consistently does this day in, day out."

This Guy Tried Brian Shaw's Diet and Training Plan

Fitness YouTuber <a href="https://www.youtube.com/channel/UCB2wtYpfbCpYDc5TeTwuqFA" id="634fb80c-6d0a-38dd-a26a-63eac9ed2b7f"> Will Tennyson </a> has experimented with the extreme diets and intense workout regimes of shredded actors and athletes including <a href="https://www.menshealth.com/fitness/a30268614/jason-momoa-aquaman-workout-diet-youtube/" id="d53ae3b9-be67-3bff-ad49-56b198e322e0"> Jason Momoa </a> , <a href="https://www.menshealth.com/fitness/a32867512/mike-tyson-training-diet-2...

Watch This Guy Attempt to Follow Strongman Brian Shaw's Epic Diet and Training Regime for a Day

He also sets himself a goal for at the end of the month: he wants to be able to touch his toes. "I may honestly be one of the world's least flexible humans," he says. Baker starts out by following a fat-burning yoga program he finds online, but switches it out for a more challenging, flexibility-focused plan after a few days.

"After a couple of weeks of doing yoga, I really thought it was going to get easier. However, it didn't," he says. "It was tough the entire time. But on the bright side, I could really see my mobility and flexibility increasing... I continued to make progress, and test myself, and push myself, every day."

After his 30th consecutive yoga session, Baker is able to touch his toes. "I was even able to touch the ground and hold it," he says. "Maybe in another 90 days, I'll be able to get my palms on the ground."

However, he admits that overall, he found the experience "very uncomfortable," particularly the tightness in his legs. "To be honest, I am not a huge fan of doing yoga," he says, remarking that the only pose he genuinely enjoys doing is savasana, also known as corpse pose, where you lie on the ground and relax at the end of the session.

"I think from here on out, I'm going to try and stretch after I do workouts," he says, "and see if I can get those hands to touch the ground in a couple more months."

Here's What 30 Days of Yoga Did to This Guy's Body

Following on from his attempt at recreating <a href="https://www.menshealth.com/fitness/a32925492/avatar-last-airbender-uncle-iroh-prison-workout-youtube-video/" id="fe23ceca-5f6e-360a-af5e-ffdc94def878"> Uncle Iroh's workout </a> from Avatar: The Last Airbender, YouTuber Cole Baker wants to work on improving his flexibility. So in his latest challenge, he assigns himself the task of <a href="https://www.menshealth.com/fitness/a32906808/yoga-for-men/" id="ee86567b-4ec4-3a2f-a430-f14c21605e8b...

Here's What 30 Days of Yoga Did to This YouTuber's Body

The autopsies comprised 9 male patients and 3 female patients, with a median age of 73. All of them had underlying health conditions, including heart disease and diabetes, and they all exhibited elevated levels of D-dimer, LDH and CRP, which are nonspecific markers of inflammation.

In each autopsy, medical staff looked at viral RNA; all 12 patients had the SARS-COV-2 RNA in their lungs, while 9 had it in their throats, and 6 had it in their bloodstream. 6 also had high levels of the RNA in the tissue of other organs including the heart, liver, kidney, and brain.

"It tells us that the virus is binding to those H2 receptors in those organs, so in some people who die of COVID, they had the virus in other organs besides the lungs," says Hansen. "But, and this is a big but, they did not die as a result of that virus being in those different organs. They died as a result of lung complications."

An important takeaway from this, he adds, is that while all 12 patient had the RNA in their lungs, only 9 had it in their throats. "So when you go to do a throat swab of somebody who has COVID, the virus might not even be there, and that's just another reason why you can get a false negative test," he says.

Hansen also acknowledges that <a href="https://www.menshealth.com/health/a19543061/people-prone-blood-clots/" id="455d170d-b3e3-3d13-ade8-1bbb47fbbb47"> blood clots </a> , which many COVID patients experience, were present. Massive pulmonary embolisms (blood clots in the pulmonary arteries) were cause of death for 4. Additionally, 3 patients blood clots in their legs, and 6 of the 9 men had clots in the veins surrounding the prostate gland.

"Most people who die of COVID, it's primarily a lung problem either related to inflammation with ARDS and/or blood clots," he says. "Even though blood thinners are not a cure for COVID per se, they do have the potential to save lives. The hard part is figuring out who is likely to develop clots, and who should we give blood thinners to, and which blood thinners should we give, and should we give high doses of blood thinners, or just low prophylactic doses?"

He adds that it is often difficult to diagnose blood clots in hospitalized patients, as finding clots in the lungs requires a CT angio scan, which uses larger doses of radiation. This also means moving a patient, which risks spreading the virus.

So should all severe COVID patients be on blood thinners? What about moderate patients? Should the general population be taking aspirin to lower their risk of clots should they contract the virus? The short answer, Hansen says, is simply: we don't know yet. "Not only do we need to know if there's a benefit in doing so, we have to know these benefits will outweigh the risks," he says.

However, there are preventative measures that everybody can be taking, he says, such as exercise, eating healthy, getting plenty of sleep, avoiding stress, not smoking, and proactively managing any existing medical conditions you may have.

Doctor Explains What Autopsies Say About COVID-19

Pulmonary medicine specialist <a href="https://www.youtube.com/channel/UCMSsLqxqvZsNXi0Z-VjN89A" id="abb678ad-c5cc-3e4b-ad3c-6faa72fb3301"> Mike Hansen MD </a> has been making videos which break down medical research into coronavirus for a wider audience, exploring theories such as the <a href="https://www.menshealth.com/health/a33202944/covid-19-blood-type-risk-infection-doctor-explains-youtube-video/" id="b15c09f4-a58a-39eb-a9d3-bbc3195087ed"> link between blood type and risk of infection...

Watch a Doctor Explain What 12 Autopsies Can Teach Us About How People Die from COVID-19

Outside of the gym, Tomic finds opportunities to get his steps in as much as possible. One of his tips may be more applicable now than it might have been just a few months ago: he puts his earphones in and walks during all of his meetings and calls. "If I look back at the data I have, the days that I'm the busiest are actually the days I'm the most active," he says. "I find I'm much more focused, I'm paying a lot more attention, I'm more in that flow state in general, so it's a very good way to enhance productivity as well, and it's very easy to implement."

Tomic adds that he tends to do the same during other, more passive activities like reading and listening to podcasts: "It not only helps me with my fitness, but I'm also retaining information a lot more, and I'm getting ideas." He also recommends making walking a social activity, whether that's catching up with friends or even a date. "When you're out for a walk, it's a shared experience," he says. "You're moving around, conversations are flowing, it's just a lot more engaging."

His main advice is to make walking a part of your daily routine, perhaps going for a walk first thing in the morning to blast away the cobwebs, or in the evening to relax, and to then look for opportunities to add more walking, like parking a little further away, or taking the stairs rather than the elevator.

"All these little things do add up," he says. "That's essentially what a healthy lifestyle is, it's a set of small habits, it's the small decisions you make over time that then become a part of your lifestyle."

This Guy Explains How He Uses Walking to Stay Lean

Walking is a <a href="https://www.menshealth.com/weight-loss/a28006620/walking-for-weight-loss/" id="442da730-d6bd-34d2-aaf3-3f35a04ef731"> highly underrated way to lose weight </a> , but as YouTuber <a href="https://www.youtube.com/channel/UCHdt93DFIUVMMCPrKp6VHuQ" id="f73bbcfb-a86c-3b24-af3a-c55fe52e9461"> Mario Tomic </a> explains in a recent video, it can also be a great tool for staying lean at any point in your fitness journey. Tomic, whose physique is shredded, says that he uses walk...

Watch This Shredded Guy Explain How Walking Helps Him Stay Lean A.F.

On the first day he throws himself into the 100 reps, and is wrecked after the first 50, but pushes through, and feels the effects almost instantly. "I am feeling a little sore, and it's funny, because I am not just sore in one area, I'm kind of sore all over my body," he says.

After starting off with a simpler version of the move, on Day 3 Rob decides to increase the difficulty by doing the full exercise including the pushup at the lower end of the movement. As the week passes, he finds himself making his way through the 100 daily burpees more quickly and with less difficulty.

"I'm feeling good, my body's not in pain any more, I think I'm getting acclimated," he says on Day 6. "I'm looking forward to the next two days being a little less strenuous than maybe the first day."

At the start of the week, Rob weighs 143.4 pounds, with 15.3 percent body fat. 700 burpees later, he weighs 141.2 pounds, with 14.8 percent body fat.

"I lost a little over 2 pounds, which is actually pretty good for 1 week," he says. "Even though it's not an extreme amount of weight loss, you can tell by my body that I did get a little bit more toned, which means I gained a little bit of muscle... On top of that, I lost an inch of my waist, which definitely shows improvement."

What 100 Burpees Every Day Did to This Guy’s Body

Following on from the challenge where he improved his pullup max in just one week by <a href="https://www.menshealth.com/fitness/a32140925/pullups-every-day-workout-10-minutes-youtube/" id="bc6d35ef-6121-3076-a92d-52f846369ad5"> doing pullups for 10 minutes every day </a> , Rob from the <a href="https://www.youtube.com/channel/UCLJbb4CVQCvoC5uv498YnqA" id="91d51173-26a7-369a-aad3-2756d4f6e7a8"> OnTheCheapTip </a> YouTube channel has set himself a new task: doing 100 <a href="https://www.men...

This Guy Lost Weight and Built Muscle in Just 1 Week by Doing Burpees

The flow starts in the loaded beast position. Leija assumes a plank position with the bell in front of him, then bends his hips and knees so he's in a kneeling position (but keeping the legs engaged and the knees off the ground). "I'm going to explosively pull myself forward using those lats, using the arms," he says, "then use my legs to spring up to my feet."

Leija then cleans the bell and goes into a squat. Once he has returned to the upper end of the squat, he explosively snatches the bell overhead, then lowers it to the ground in front of him, and jumps back down into the starting position. "Make sure you don't bust your grill when you go back down," he says, before launching into the flow again using the opposite side of his body.

The routine alternates between explosive motion and slower, more controlled movements so that participants get the benefits of both while exercising: Leija comes up fast from the loaded beast, slows down for the squat, and then speeds up again. "I'm taking my time, maximizing tension on that squat," he says, "then exploding on the snatch."

Leija recommends doing this routine for 4 to 6 sets, 40 seconds on, 20 seconds off. And if this routine is a little too advanced, Leija recently demo'd a <a href="https://www.menshealth.com/fitness/a33163013/kettlebell-flow-workout-beginner-eric-leija-video/" id="8b9df99b-6b25-3311-a1a6-64cbb0ae2a5f"> kettlebell flow that's ideal for beginners </a> .

This Kettlebell Bodyweight Flow Torches the Body

It's no secret that <a href="https://www.menshealth.com/fitness/a29207664/eric-leija-kettlebell-full-body-circuit/" id="a3b7b3c6-e0e7-34ea-af63-851bf4310490"> kettlebell circuits </a> are a great way to work multiple muscle groups in a short space of time. In his most recent workout video on YouTube, <a href="https://www.menshealth.com/fitness/a29789360/single-kettlebell-flow-workout/" id="ffea1137-616f-399c-aa3f-ed8a1bd5e151"> Eric Leija </a> demonstrates a kettlebell flow routine which al...

This Explosive Kettlebell and Bodyweight Flow Workout Will Torch Your Entire Body

"You don't have to be overly reliant on the gym to get those leg gains if you know how to do it," he says.

The workout consists of 4 "APEX" circuits: a round of 3 exercises (anterior, posterior, explosive), followed by 30 seconds of rest, then 2 corrective exercises. Each exercise takes place in 30 second bursts. A beginner should do the movement for 15 seconds and then rest for 15, an intermediate exerciser should perform for 20 seconds and rest for 10, and the most advanced should do the move for 25 seconds and only rest for 5.

In APEX Circuit 1, the anterior exercise is an <a href="https://www.menshealth.com/fitness/a19546566/death-by-air-squat-workout/" id="df41f4f8-ba9d-3955-a710-f8e2b1a7d017"> air squat </a> , the posterior exercise is a <a href="https://www.menshealth.com/fitness/a20695504/glute-bridge-march-0/" id="4784b554-23c7-35fb-a509-4c938e5c49b8"> bridge march </a> , and for the explosive movement, Cavaliere recommends a bodyweight version of a <a href="https://www.menshealth.com/fitness/a29687821/kettlebell-swing-mistakes/" id="6ca4effa-5d6d-3505-ae36-a0ef995835ac"> kettlebell swing </a> which recreates the same hinging motion.

The first corrective exercise is a horizontal lateral leg raise, better known as the Jane Fonda. "This is going to work that weak hip adductor," says Cavaliere, adding: "A lot of us do not strengthen this area enough." The second corrective is the 1 1/2 adductor slide.

Circuit 2 consists of the <a href="https://www.menshealth.com/fitness/a20695516/alternating-reverse-lunge-0/" id="247e44d6-d34e-3645-aabc-cff1479eabd1"> reverse lunge </a> , sprinter lunge, and <a href="https://www.menshealth.com/fitness/a20695211/jump-squat/" id="6ea3209b-8cdf-322a-a92f-f5f432e507c7"> jump squats </a> .

Circuit 3 starts with a never-ending squat: "The idea is simply never to come all the way to the top, to go all the way down to the bottom, and make sure that you're always keeping tension on your legs, never even giving them that brief reprieve at the top of a rep," says Cavaliere. He follows this with a bodyweight hamstring <a href="https://www.menshealth.com/fitness/a28275441/romanian-deadlift/" id="491f5b66-0e27-3627-acad-8dded1ba4bd4"> Romanian deadlift </a> . "By hinging less at the hips and more forward at the waist, we're putting most of the work onto the hamstring rather than the glutes," he explains. Meanwhile the third move, the glute power RDL, focuses on hinging at the hips and places more of an overload on the glutes.

The fourth and final circuit reverse creeping lunge, long leg bridge, and sprinter plyo lunge.

"You can continue to push yourself here," he says. "You can either go for a longer time on each exercise, or pick up those weights and add weight as you go."

This Smart Circuit Workout Blasts Your Legs

Keen to ensure that nobody has an excuse to skip leg day, <a href="https://athleanx.com/" id="d99f63e6-3adc-3caa-a89b-6e8116de12fb"> Athlean-X </a> expert <a href="https://www.menshealth.com/fitness/a32221897/full-body-home-workout-exercises-athlean-x/" id="99268d0f-06b8-3e69-a88a-0ec99249609c"> Jeff Cavaliere C.S.C.S. </a> just outlined a 20-minute leg workout that hits the anterior chain, posterior chain, quads, and the hips. The routine is super accessible in more than just its durationi...