The Lean Muscle Multiplier
Complete the workouts described for four weeks. The strength exercises are most effective when done with a kettlebell.
Single-Arm Shoulder Press:
- Stand with your feet shoulder width apart and “rack” a kettlebell in your right hand. That means hold it in front of your shoulder with the weight resting on your forearm, elbow at your side. Press it directly above your shoulder, rotating your arm so your palm faces forward. Pause, and return to the starting position. Do all your reps, switch arms, and repeat.
Single-Arm Supported Row:
- Holding a kettlebell in your right hand, palm facing in, bend at your hips and knees and place your left hand on a bench (or even in the seat of a chair). Let the kettlebell hang at arm’s length. Brace your core and pull the kettlebell to your side, keeping your elbow tucked. Do all your reps, switch arms, and repeat.
- Set a kettlebell on the floor in front of you, your feet slightly beyond shoulder width. Grab it with both hands and “hike” it between your legs. Thrust your hips forward forcefully and swing the weight to chest level; keep swinging back and forth.
- Grab a kettlebell by the horns and stand with your feet just beyond shoulder width. Keeping your back naturally arched, push your hips back, bend your knees and lower your body as far as you can. Push back up to the starting position and repeat.
- Assume a plank position. Make yourself as long as possible (stretch out) and brace your core. Squeeze your glutes and press your elbows into the floor and your upper back toward the ceiling. Hold for as long as you can. If you start to sag, you’re done.
- Grab a kettlebell with your right hand and let it hang at arm’s length next to your side. Let your left arm hang free. Brace your core and walk forward, keeping your chest up and torso tight.
Hip Flexor Stretch:
- Assume the same starting position as the hip flexor rainbow, but instead of placing your left hand on your right knee, place both hands on your hips. Push your hips forward until you feel the stretch in your left hip and quad. Pause, and return to the starting position. Switch legs halfway through each set, unless otherwise indicated.
Hip Flexor Rainbow:
- Assume the staggered stance with your right foot 2 to 3 feet in front of your left, and lower your body until your left knee touches the floor and your right knee is bent 90 degrees. Place your left hand on your right knee. This is the starting position. Reach back as far as you can toward your toes with your right hand. Keeping your right arm straight arc your right hand over your head until it is straight out in front of your chest. Switch legs halfway through each set.
- Get down on your hands and knees with your hands shoulder width apart and palms flat on the floor. Brace your core and raise your left arm and right leg until they’re in line with your torso. Hold for 5 to 10 seconds, and return to the starting position. Repeat with your right arm and left leg. Continue alternating arms and legs.
- Get down on your hands and knees. Keeping your back straight, twist your torso up to the right and swing your right arm toward the ceiling. Pause, and return to the starting position. Repeat with your left arm. Continue alternating sides.