Your Body Is Your Barbell - Men's Health
www.menshealth.com/cda/article.do?site=MensHealth&...
Surely you've run nonstop for 15 minutes before. But have you ever
performed 15 minutes of resistance exercise without rest? Try it with
these challenging moves from trainer Craig Ballantyne, C.S.C.S. "You'll
be surprised how hard you can work without a gym," he says. Alternate
between the Y squat and the Spider-Man pushup for three sets of each.
Then perform the remaining three exercises consecutively (again,
without rest), doing three sets of each.

















Y Squat
Stand
with your shoulder blades pulled back and your arms extended up and out
so your body forms a Y. With your feet slightly more than
shoulder-width apart, sit back at your hips to lower your body. Go as
low as possible without allowing your back to round. Squeeze your
glutes and push yourself back up to the starting position. Do 12
repetitions.

















Spider-Man Pushup
Assume
the classic pushup position with your legs straight and your abs tight.
As you lower your body, bend your right leg and rotate your right knee
outward until it's outside your right elbow. Don't drag your foot, and
try not to allow your torso to rotate. Return to the starting position
and repeat, pulling your left knee to your left elbow. Do eight reps
per side.

















Wall Slide
Stand
with your butt, upper back, and head against a wall. Raise your arms so
your shoulders, elbows, and wrists also touch the wall. Maintaining
these points of contact, bend your arms until your elbows are tucked in
at your sides. You should feel a contraction in your shoulders and the
muscles between your shoulder blades. Reverse the move. Do 10 reps.

















Single-Leg Romanian Deadlift
Stand
on your left foot with your right foot raised behind you, arms hanging
down in front of you. Keeping a natural arch in your spine, push your
hips back and lower your hands and upper body. Squeeze your glutes and
press your heel into the floor to return to an upright position.
Perform eight reps per leg.

















Spider-Man Lunge
Assume
the classic pushup position with your hands directly beneath your
shoulders, your legs straight, and your abs braced. Lift your right
foot off the floor, bending your knee, and place the foot outside your
right hand. Return to the starting position and lunge out with your
left leg. Continue alternating legs for a total of 20 reps.