By Ben Radding

The mighty pullup is one of the finest bodyweight exercises out there, bar none. You'll both test your upper-body strength and build up your back muscleand unlike other bodyweight moves, you'll definitely need a bar to do it right.

The Greatest Pullup Bars You Can Get Right Now

Some of the most impressive feats of strength are the simplest. Sure, it's cool to toss around tons of weight doing a rep or two of super-technical Olympic liftsbut repping out a seemingly endless number of pullups can be just as awe-inspiring.

The 8 Best Pullup Bars You Can Get Right Now

But those benefits aren't just for those participating at the highest level of competition. <a href="https://digitalcommons.wku.edu/ijesab/vol2/iss8/14/" id="ceab5991-bc42-3a61-ae06-362a3a0dadfb"> Studies </a> have shown that CrossFit can increase lean muscle mass, ramp up fat loss, and boost your <a href="https://www.menshealth.com/fitness/a18653583/why-people-love-crossfit/" id="f9d10c54-d94e-3d94-a9f5-d42714aa7be0"> motivation to work out </a> . The positives don't stop at your body, either. A major component of the sport is the group aspect which, when viewed from outside perspectives can look a bit cult-like, but actually serves as a positive community for many participants.

But you want to be able to hit the box properly, ready to take on any and everything the coaches might through at youfrom box jumps, rope climbs, pullups, and heavy barbell movements, there's a huge range of modalities offered in CrossFit. Whether youre just starting out or are a seasoned athlete, the right gear can take your workouts to the next level. Proper equipment can help you lift heavier, hold on longer, or sprint faster. And those precious seconds saved can put you higher on the whiteboard for the Workout of the Day.

We asked the experts about the gear that can give you an edge, and how to use it to get the results you're looking for. Obviously workout gear is just a piece of the puzzle: hard work, consistency, and a willingness to go the extra mile will make all of the difference in a challenging sport like CrossFit. Here are some of the tools to help you conquer your next WOD.

Wrist wraps help support your grip on heavy weights so you can hold them for longer. There is a dizzying array of wrist wraps available, but the one you want the most is one that gives you a bigger range of motion, according to <a href="https://www.instagram.com/matthew_lebaron/?hl=en" id="f2acf31c-d473-3571-a80b-594b2522cb1b"> Matthew LeBaron </a> , certified CrossFit coach at Brick New York. Range of motion is key when utilizing the wrist wraps. Say for a MetCon (metabolic conditioning), or trying to execute Olympic lifts. They will help with extension in the finish position of a snatch, jerk, or clean where we have more wrist movement. For simple wraps, its hard to beat TuffWraps cotton variety. Theyre sturdy, well-designed, and at a great price point, says LeBaron. He warns, though, to never use them as a crutchyour wrists should be getting stronger as your CrossFit journey continues.

Knee supports can help prevent injuryand help you liftby keeping your knees, and therefore your technique, tight. There are a number of reasons to use knee supports, says LeBaron. You want a knee sleeve thats going to allow for optimal joint compression, while still enabling range of motion, but also breathability. Rehbands variety of knee sleeves offers a perfect fit with plenty of breathability. They have a patented design based on the anatomical contour of the leg, LeBaron says. They are also constructed for everyday use and don't wear down or smell as bad as some more inexpensive brands. Knee supports like these offer more stability and control when performing difficult lifts, and are a must-have if youre looking to get serious about CrossFit.

When it comes to the <a href="https://www.menshealth.com/fitness/a19537250/best-crossfit-shoes/" id="f6a4dd6f-20b5-31c5-a9c4-d3563e1b586e"> best shoes for CrossFit </a> , Chuck Taylors just wont do. ( <a href="https://www.menshealth.com/fitness/a19530120/best-weightlifting-shoes/" id="2db90077-5f40-33a3-acee-325069543bee"> Powerlifting, on the other hand? They're perfect </a> .) While the flat heel is great for basic lifts, they dont offer the versatility or support you need to move laterally for, say, springs. Anything in a workout where you might be doing more than just lifting is when you want something multifunctional, says Scott Caulfield, Head Strength &amp; Conditioning Coach at the National Strength and Conditioning Association. If your workout is going to involve jumping on boxes, or shuffling, or doing any sort of agility, you want to have a shoe that can take on thatmore of a cross-training shoe is something that you would look for. Shoes like the newly-redesigned Reebok Nano X fits the bill perfectly, with a hard sole for a sturdy hold on the ground, a woven upper for comfort and breathability, a reinforced forefoot for running, and a minimal heel-to-toe drop for some slight elevation advantage when youre lifting. Plus, they have all the ankle mobility youll need to move laterallyfast.

A weight belt can help you lift more weight than you thought possibleand do it safer. The belt, when effectively used, communicates with your body to confirm proper positioning and increased protection, says LeBaron. This will help protect the lumbar from rounding in squats and deadlifts, as well as help prevent hyper-extension on overhead lifts. Weight belts, he says, are all about comfort and fit, and none are more comfortable than the Valeo Performance Weight Belt. Made with a waterproof foam core and softly brushed linings for added comfort, youll be breaking PRs in no time.

If youre more on the seasoned side of CrossFit athlete, you may be ready for a weighted vest. But only if youre actually ready. Weight vests should only be used by athletes who've shown proficiency of the mechanics in the movement they'll be attempting, says LeBaron. Once you know youre ready, a weighted vest can increase your caloric burn during a CrossFit WOD and build muscle all over your body. If you're going to get one, plan to use it regularly to see results," says LeBaron. Vests like the Valeo feature removable 1- or 2-pound weights so you can scale up or down as necessary. Adjustable enclosures keep it secure during sprints or lifts.

Your choice of apparel for your CrossFit workout can make or break your workout. And if you plan to have a particularly sweaty session, you may be looking for the perfect moisture-wicking shorts to keep you dry and cool. These Ten Thousand Interval shorts are the perfect lightweight short that were designed to be sweat-wicking and quick drying from its polyester and Spandex material.

The Best Gear To Crush Your CrossFit WODs

CrossFit can be a seriously <a href="https://www.menshealth.com/fitness/a19543547/cult-of-crossfit/" id="a8228eee-d724-3733-a6d0-12735320c492"> tough workout </a> . The sport is famous for pushing athletes to the brink, sometimes to the extreme end of the spectrum <a href="https://www.menshealth.com/fitness/a21081716/teen-hospitalized-rhabdomyolysis-after-workout/" id="c36b32ce-6d73-3e70-a5f7-6a10238cfb84"> like, rhabdo extreme </a> but done properly and under the right guidance, it gets re...

What You Need to Crush Every CrossFit WOD

What to look for in your specific choice of boot depends a lot on what sort of hike youre going on. In terms of types, there are generally agreed to be three: hiking sneakers, day boots, and backpacking boots. Hiking sneakers cut off at the ankle and are better for shorter trips or trail running. Day boots cut off at the shin and are generally lighter and more flexibleperfect for a day hike. And backpacking boots are the indestructible, high-cut boots that are built to handle heavy loads.

When you order boots, its absolutely vital to know your fit. Youre going to be out and about all day and dont want blisters to ruin your experience. So make sure your boots fit snugly (not tight) with a little room in the front for your toes. We also recommend wearing your boots around a little before your hike so you can wear them in.

With all that in mind, we know there are tons and tons of options out therebut dont worry, we found the 19 best hiking boots to take on the toughest trails with style.

Perfect from everything from a casual day hike to a weekend in the outdoors, the Grandview GTX keep your feet comfortable, dry, and secure with an ultra-durable Vibram robber outsole and a waterproof seal.

Built for jogs on the trail, these sporty boots have a design that lets the foot splay naturally to maintain its proper alignedand improve your running form. The bottom effortlessly absorbs shock, too, giving you a more overall comfortable run.

Waterproof hiking boots are a definite must-have on the trail, and these fit the bill perfectly. Made from completely waterproof leather and with a rugged, rubber sole for added traction, youll go a whole lot further.

Part hiking boot, part sneaker, you cant deny these look as cool as theyll keep your feet dry. The waterproof knit exterior molds to your foot for a sock-like fit, making these comfortable while staying durable.

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Hiking boots for mud or muddy conditions arent a dime-a-dozenyou need something thatll stop 100% of the water. These Timberland boots are full-grain waterproof leather with a sole that can grip rocky trails.

The Moab 2 (literally, mother of all) boots are among the best hiking boots for beginners. Between the performance leather, mesh uppers, protective toe caps, and approachable price, look no further than to start here.

Striking the ideal balance between rugged and athletic, these Adidas kicks have a knit upper to hug your foot and a Boost midsole to help you run the trail. The membrane is Gore-Tex, keeping water out and making these some ideal hiking boots for mud. Embrace the messy.

These serious-as-hell pair of boots justify the entry fee with Gore-Tex defense, all-leather uppers, and a footbed that can be removed in favor of orthotics for extra comfort. Plus, they're made in the USA, and you just have to love that.

Among the best hiking boots under $100, these standard-bearers from Columbia have everything you need in a durable, lightweight hiking boot. Their uppers are coated in polyurethane, adding extra protection, and a comfortable, all-day fit.

This pair adds a touch of signature style with their incredible function. Made from waterproof leather and rubber outsole that adds a pop of color, you can definitely get away with wearing these with a pair of jeans.

If youre in the market for an ankle-length boot to hit the trail with, you couldnt do better than this pair. Its a nice mix of synthetic and mesh, making it both durable and breathable with a cushion on the bottomso no sore feet.

For something a little on the rugged side, look no further than Sketchers? You bet. These rough guys are all leatherbut dont require much break-inand are all about comfort. You might as well get two in case they get a little dirty.

This brand is known for making seriously durable footwear, and these pass the test. With time-tested traction and lightweight leatherplus a more sophisticated lookthese are a staple of any hikers wardrobe.

Theyre as tough as they look, with Gore-Tex membranes and a proprietary fit that let your feet move through their natural range of motion. The gusseted tongues, high collars, and cuffs keep the trail off your socks.

Its all in the name. These guys will get you off the beaten path with waterproof Gore-Tex liners and nylon shanks to help you along longer trails. Plus, those Vibram outsoles will never let you fall.

These hikers are designed to look more like a casual sneaker than a performance boot, but theyre the real deal. The shoes are surprisingly breathable, with a lockdown fit and a super-grippy Vibram outsole that performs on the trail.

This unique hiking shoe provides just the right amount of protection your feet need from rocky road, but still allows you to feel grounded to the trail. No matter what Mother Nature throws your way, the Vibram Megagrip has the killer grip and exceptional durability to keep you moving with ease.

With a super roomy toe box and ample cushioning, these running shoes are designed to tackle tougher trail terrain, but also work for everyday outdoor use. The darker color scheme means that wear-and-tear is less noticeable over time, backed up a durable outer sole that wont quickly wear down.

Dont feel like pulling on a full boot when youre taking on the great outdoors? These low profile hikers from Keen have a shorter cut to create a lightweight experience, without sacrificing any traction or sturdiness. Plus, the extra-cushy insoles make these a top choice for guys who cant live without the comfort of a sneaker, especially on a tough trail.

The 19 Best Hiking Boots for Hitting the Trail

Heading out for a hike? Sorry, your sneakers just wont cut it in the wild. For one thing, your feet will get soakedand your shoes will be forever ruined. What you need is a decent pair of hiking boots that can take the heat. And the mud. And the wind, rain, snow, and debris. You need a pair of waterproof hiking boots with a good amount of traction so that not only will you trek comfortably, but without worrying about whether youll end up on the ground, the victim of a nasty fall.

The 19 Best Hiking Boots and Sneakers for Hitting the Trail

This Israeli company is known for making seriously durable footwear, and these pass the test. With time-tested traction and lightweight leatherplus a more sophisticated lookthese are a staple of any hikers wardrobe.

The 13 Best Hiking Boots for Hitting the Trail

Heading out for a hike? Sorry, your sneakers just wont cut it in the wild. For one thing, your feet will get soakedand your shoes will be forever ruined. What you need is a decent pair of hiking boots that can take the heat. And the mud. And the wind, rain, snow, and debris. You need a pair of waterproof hiking boots with a good amount of traction so that not only will you trek comfortably, but without worrying about whether youll end up on the ground, the victim of a nasty fall. There are to...

The 13 Best Hiking Boots and Shoes for Hitting the Trail

Start rehabbing these neglected muscles today with two excellent exercises courtesy of Peter Kraus, founder of <a href="http://www.worthpersonaltraining.com/" id="98cf85c6-de9c-3cdc-ad90-07f6c093021f"> Worth Personal Training </a> .

Were going to do these two moves because a lot of people, they sit down a lot, and it shortens up their <a href="https://yogainternational.com/article/view/how-to-stretch-and-strengthen-the-psoas" id="c1c6f0be-20c8-3d0f-aa78-5f66c47ef9be"> psoas </a> , an essential lower back muscle, Kraus says. It strengthens up their front a little too much and deactivates their back, causing lower back issues and compression. So what we want to do is stretch out that psoas and then strengthen our lower back.

Both moves are on the floor. Start with a scorpion stretch, lying flat on your stomach with your hands in front of you in the shape of a scorpions claws. Take your opposite foot up and across your opposite shoulder, Kraus says. Try to touch your right shoulder with your left foot, and vice versa.

Kraus recommends doing 10 reps on each leg for this exercise, but if it hurts (and if you sit all day, it very well might) then just start with three or four reps.

Next, put your hands out in front of you in a Superman pose. Lift those hands up, activate that core, and then reach back into a reverse crunch and try to touch that opposite hamstring, says Kraus.

Two moves, one goal: Fix your lower back.

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Get Rid of Lower Back Pain With These Two Moves

If you sit in an office all day, youre probably going to experience <a href="https://www.menshealth.com/health/a19539717/5-ways-beat-back-pain/" id="ad3a1029-91e2-3b74-aa5f-625fc2325c2c"> lower back pain </a> at some point or another. Lower back pain is endemic among American men and while you may love doing tons of <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="c712ec12-8717-353f-ab50-516438810eeb"> ab work </a> , you shouldn't do so at the expense of t...

Get Rid of Lower Back Pain For Good With These Two Moves

Theres no reason for any man to turn his back on the convenient hands-free bag style. Rich textures, sleek shapes, and useful compartments make the bag perfectly acceptable for men to haul their gear everywhere, even in a business suit. For both work and weekends, the coolest backpacks help to lighten the load on your pants pockets (especially if you carry a bulky wallet) and look way more polished than your beat-up gym bag. Sure, you could opt for a messenger bag, but why do that when you can evenly distribute the weight of your gear to both shoulders and move freely?

With cool backpack options for every guys style and budget, check out the 20 coolest backpacks for full-grown men to look like a total boss, while carrying all their daily gear with ease.

Youll get a lot of miles out of this stellar backpack. This tricked-out 2-in-1 hybrid duffle backpack can be used for the gym or the office with laptop storage, shoe storage, and a special pocket for your sweaty gear. With all these features, you wouldnt expect this cool backpack to have such a sleek, stylish look, but thats the genius of Lululemon product.

When you live in a small apartment, a hefty backpack can be more bothersome than helpful. A packable backpack provides the perfect solution to space-saving with its own zip pouch for easy storage.

Dont let the minimalist design of this cool pack fool you. A 15 laptop pocket, a useful hook-up system to attach your pack to luggage, fully openable compartments, and a top quick-access pocket make this functional backpack one of the best bags to carry at all times.

By far the most stylish roll-top-style backpacks weve ever seen, this slim stunner fits all the gear you need, but with an elegant exterior to give your briefcase a much needed breather.

Durable fabric and an innovative design make this backpack with multiple pockets a total winner.

This lightweight option can be carried as a tote or a backpack with durable ripstop-nylon fabric thatll make this option last for multiple seasons.

White elastic cord pops against bold blue for a stylish touch to North Faces best-selling functional backpack.

Textural mixing gives this cool navy backpack an elevated look to compliment its stellar features, including a useful sleeve pocket to slide it onto your luggage handle while traveling.

This khaki-colored roll-top pack pairs perfectly with your go-to work chinos. The spacious interior and multiple compartments make it easy to carry all your 9-to-5 essentials (laptop included).

This simply stylish bag standouts with high-quality, durable fabric and exceptional details like the exterior hook closure, drawstring top, and bold yellow interior.

Just like your favorite pair of jeans, this water-resistant pack is made of durable denim that gives it a casual-cool vibe. The classic shape and leather accents make this bag look polished for work and cool for weekends

A cool nylon exterior makes this lightweight, waterproof backpack worthy of your attention with unexpected features, such as a USB cable holder and power bank pocket with a phone charging dock.

Rubberized leather provides an interesting, sleek texture thatll also protect your precious gear on any rainy day.

Aways limited-edition backpack elevates the military print with textured leather and a sleek design.

While Montblancs leather backpack comes with a hefty price tag, youre investing in a quality, versatile

Cerulean blue, silver hardware, and asymmetrical zippers level-up this standard nylon backpack for top-notch style.

Leather isnt the cheapest material to use for a backpack, but the long-lasting, luxe fabric will age nicely over time for a vintage vibe.

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If youre looking to splurge on a designer backpack, the cool Aiden style makes the roll-top silhouette look even more expensive than its retail price with shiny silver hardware, leather fabrication, and a black and white color combination.

The Rucksack is a classic choice for guys of all ages with quality-construction, leather accents, and snazzy gold hardware.

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New dads looking for a bag to carry all their baby gear will be stoked to find this gem. This abstract-camo backpack cleverly disguises an interior that has all the compartments youd find in a diaper bag with a much cooler look.

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Remember the crazy-colorful backpacks from your childhood? You know, the ones that featured your favorite cartoon characters and were often ornamented with bold, kitschy keychains? Now, delete that from your memory, because backpacks have come a long way in both style and function.

10 Cool Backpacks for Grown-Ass Men

But done properly and under the right guidance, it gets results. In fact, <a href="https://digitalcommons.wku.edu/ijesab/vol2/iss8/14/" id="741af755-3cbb-32cd-a335-fe7ad46c9f8a"> studies </a> have shown it can increase lean muscle mass, ramp up fat loss, and boost your <a href="https://www.menshealth.com/fitness/a18653583/why-people-love-crossfit/" id="f9d10c54-d94e-3d94-a9f5-d42714aa7be0"> motivation to work out </a> .

Whether youre just starting out or are a seasoned athlete, the right CrossFit gear can take your workouts to the next level. It can help you lift heavier, hold on longer, or sprint faster. And those precious seconds saved can put you higher on the whiteboard for the Workout of the Day.

Wrist wraps help support your grip on heavy weights so you can hold them for longer. There is a dizzying array of wrist wraps available, but the one you want the most is one that gives you a bigger range of motion, according to <a href="https://www.instagram.com/matthew_lebaron/?hl=en" id="f2acf31c-d473-3571-a80b-594b2522cb1b"> Matthew LeBaron </a> , certified CrossFit coach at Brick New York. Range of motion is key when utilizing the wrist wraps. Say for a MetCon (metabolic conditioning), or trying to execute Olympic lifts. They will help with extension in the finish position of a snatch, jerk, or clean where we have more wrist movement. For simple wraps, its hard to beat TuffWraps cotton variety. Theyre sturdy, well-designed, and at a great price point, says LeBaron. He warns, though, to never use them as a crutch-your wrists should be getting stronger as your CrossFit journey continues.

Knee supports can help prevent injury-and help you lift-by keeping your knees, and therefore your technique, tight. There are a number of reasons to use knee supports, says LeBaron. You want a knee sleeve thats going to allow for optimal joint compression, while still enabling range of motion, but also breathability. Rehbands variety of knee sleeves offers a perfect fit with plenty of breathability. They have a patented design based on the anatomical contour of the leg, LeBaron says. They are also constructed for everyday use and don't wear down or smell as bad as some more inexpensive brands. Knee supports like these offer more stability and control when performing difficult lifts, and are a must-have if youre looking to get serious about CrossFit.

Starting at $30, <a href="http://www.amazon.com/gp/product/B01DJ79CFY/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B01DJ79CFY&amp;ascsubtag=%5BASIN%7CB01DJ79CFY%5Bnid%7C2348936%5Bvid%7C2557286%5Bbrand%7CMH%5Butm%7C" id="bb0b59d6-931e-3562-aa18-711c30b9bd52"> Buy It Here </a>

The Best CrossFit Gear To Crush Your WODs

When it comes to the <a href="https://www.menshealth.com/fitness/a19537250/best-crossfit-shoes/" id="f6a4dd6f-20b5-31c5-a9c4-d3563e1b586e"> best shoes for CrossFit </a> , Chuck Taylors just wont do. ( <a href="https://www.menshealth.com/fitness/a19530120/best-weightlifting-shoes/" id="2db90077-5f40-33a3-acee-325069543bee"> Powerlifting, on the other hand? They're perfect </a> .) While the flat heel is great for basic lifts, they dont offer the versatility or support you need to move laterally for, say, springs. Anything in a workout where you might be doing more than just lifting is when you want something multifunctional, says Scott Caulfield, Head Strength &amp; Conditioning Coach at the National Strength and Conditioning Association. If your workout is going to involve jumping on boxes, or shuffling, or doing any sort of agility, you want to have a shoe that can take on that-more of a cross-training shoe is something that you would look for. Shoes like the newly-redesigned Reebok Nano 9 fits the bill perfectly, with a hard sole for a sturdy hold on the ground, a woven upper for comfort and breathability, a reinforced forefoot for running, and a minimal heel-to-toe drop for some slight elevation advantage when youre lifting. Plus, they have all the ankle mobility youll need to move laterally-fast.

A weight belt can help you lift more weight than you thought possible-and do it safer. The belt, when effectively used, communicates with your body to confirm proper positioning and increased protection, says LeBaron. This will help protect the lumbar from rounding in squats and deadlifts, as well as help prevent hyper-extension on overhead lifts. Weight belts, he says, are all about comfort and fit, and none are more comfortable than the Valeo Performance Weight Belt. Made with a waterproof foam core and softly brushed linings for added comfort, youll be breaking PRs in no time.

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CrossFit can be a seriously <a href="https://www.menshealth.com/fitness/a19543547/cult-of-crossfit/" id="a8228eee-d724-3733-a6d0-12735320c492"> tough workout </a> . The sport is famous for pushing athletes to the brink

Jose Lopez, trainer, founder, and owner at Build N Box, is here to torture you. Im going to give you a couple movements that you can use on the go, he says. First one what were going to do is a burpee into a plyo-lunge. And then the second one which is what I call Xs and Os-its a variation of a v-up and then into a tuck, engaging your core and making sure you get an <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="0386d653-40f5-3ac3-a7ef-65d22aa40f73"> abdominal workout </a> as well.

Sounds tough? It is. Lopez recommends doing these movements in a ladder format, building on one move, then the other, and then two, then three, until about 10 reps or so. Its one-to-one, two-to-two, and in this case were going to go up to 10. If you want to make it more challenging, you could come back down, 10 back to one.

Start with everyones favorite: the burpee. Were going to lay down completely on the ground, what I call chest to deck, says Lopez, and then when you get up youre going to go right into your plyo-lunge. Do one burpee, one lunge, then two, then three, until about 10.

The second workout is abs-perform a v-up and go right into a tuck, as demonstrated in the video above. Use the same ladder scheme.

Thats a fat-burning workout with no equipment required, and you can do it in almost no time. Good luck.

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4 On-the-Go Moves That Will Melt the Fat Your Body

When it comes to burning fat, sometimes a simple exercise wont do the trick. You need to dynamically challenge your whole body to really torch those calories-and as we all know, one of the best ways to burn off your lunch equipment-free is with a few hundred <a href="https://www.menshealth.com/content/burpees/" id="17935069-fcbb-3d19-a3d1-db2fc95e5667"> burpees </a> . Want to make it more interesting? Check out the video above.

4 On-the-Go Workout Moves That Will Melt the Fat Off Your Body

<a href="https://www.menshealth.com/fitness/a19537457/get-the-most-out-of-partner-workouts/" id="97b5988b-5787-39a9-a34b-3feb57e172be"> Partner workouts </a> -and even better, partner challenges-help you get that extra dose of motivation. That's why we were grateful when Solace and Reebok trainers Kenny Santucci and Chelsea Potter showed us a little game that helps them keep each other fit and motivated.

The game is simple: one partner does five <a href="https://www.menshealth.com/fitness/a19531826/pullup-progression/" id="6be51f33-604f-32d3-ae7a-953441bb7664"> pull-ups </a> , and the other does as many clusters as they can. Once the pull-ups are done, you switch.

Its a 10-minute workout, says Santucci. Get your pull-ups done as fast as possible so your partner doesnt get as many clusters as they can get.

A cluster is basically a squat to an <a href="https://www.menshealth.com/content/overhead-press/" id="ab330e1a-c7f0-39b5-ae91-5ae4979b15cf"> overhead press </a> . Start with dumbbells on the floor and in a squat position. Bring the dumbbells into a front rack position, and them shoot up from your legs to an overhead press. Bring the dumbbells down again and squat down, and repeat.

Do as many of those as you can while your partner squeezes out five pull-ups, switch, and repeat. The winner is whoevers done the most clusters.

Sounds easy, right? Well, the more pull-ups you do, the harder they become. So you better work fast.

Were all pressed for time when it comes to our workouts. That's why we love workouts that burn as much fat in as little time as possible. The problem? Usually, you need some motivation to go hard as you can, as quickly as you can.

This Partner Pull-Up Challenge Will Help You Burn Fat Fast

Im going to show you guys a great circuit to hit the arms and the back, Fata says. For this, youre going to do three moves, four rounds, 15 reps each exercise.

Thats a lot of reps in total. Start with a split stance (or, as some might call it, a lunge). Get the knee really close to the ground so the legs and core work, Fata says.

Then lean forward with two dumbbells and curl up, really squeezing the <a href="https://www.menshealth.com/fitness/a19546948/best-biceps-exercises/" id="824a1714-236d-325a-a982-ddfeb15f211c"> biceps </a> and getting the blood rushing to those muscles.

Second move: switch your split stance so that the left leg is behind you. Again, keep your knees close to the ground, and perform a <a href="https://www.menshealth.com/fitness/g19547150/best-tricep-workouts/" id="61be8d7b-2141-3bb0-a95b-3d8b7dae7d26"> tricep </a> kickback with both arms. All the while, youre working your core and legs in the split stance.

Lastly, finish up in a close stance, legs together. Keep your knees slightly bent. Then with an underhand grip on the dumbbells, perform 15 rows.

Do that circuit four times and youll definitely start to see the definition in your arms-plus, you'll get a great burn in your legs and core.

Sculpt Your Back and Arms With This 3-Move Circuit

Were always looking for ways to spruce up our standard back-and-arms workout. So we were grateful when <a href="http://www.frankfata.com/" id="139fee17-cde3-3560-a81a-fccf93b7aeb5"> Frank Fata </a> , a trainer at Equinox, showed us the quick circuit in the video above. Its a challenging back-and-arms workout in itself, but it also has the bonus of working both your legs and core.

Sculpt Your Back and Arms With This Three-Move Circuit

Its called Tabata training. Named after the Japanese scientist who invented it, <a href="https://www.bodybuilding.com/fun/ask-the-ripped-dude-what-the-heck-is-tabata-training.html" id="0202d9c6-ec60-34cd-a913-07f8c5376150"> Tabata training </a> consists of four moves in a 20-seconds-on, 10-seconds-off sequence.

As <a href="https://www.instagram.com/jesskingnyc/?hl=en" id="4b28b26c-c24a-3f53-a73c-9b9320cd7926"> Jess King, Peloton Senior Instructor </a> , demonstrates in the video above, its even harder than it sounds.

Youve got four different exercises, and were going to cycle through eight times, she says. Ready, set, go.

Number one: jump <a href="https://www.menshealth.com/fitness/a19548144/bodyweight-lunge-variations/" id="68b691a2-6903-3ec5-a9e2-7c048ca44a5d"> lunges </a> and <a href="https://www.menshealth.com/fitness/a19536671/the-perfect-squat/" id="cbccd874-19e2-3535-a869-d891199ea5a7"> squats </a> . Youre going to jump into a lunge on your left leg, then a jump lunge to your right, and then jump into a squat. Keep it going for 20 seconds.

Move onto a series of ice skaters, or lateral moves that really challenge your balance and core. Jump from one side of the mat, lunging in into a curtsy, and then leap to the other side. Keep the shoulders up and over the hips the whole time, says King.

You're not slowing down. Its time to suffer through the <a href="https://www.menshealth.com/fitness/a19537620/prison-burpees/" id="8a76c942-fab7-3bd9-a766-e34c3bd638ff"> burpees </a> . Jump up and down into the push-up position, kicking your feet out. Want more of a challenge? Add a pushup in.

Finally, jump down into a plank and twist it into a side plank, going back and forth on each side. Open up, King instructs, rotate under, tap your scapula, and rotate back. Simple, right?

Get into and go for it, says King. Youll have a blast. And youll definitely be blasting some fat.

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Blast Belly Fat With This Hardcore Tabata Circuit

Nothing pushes you past your own limits quite like <a href="https://www.menshealth.com/fitness/a19530495/slay-spare-tire-with-hiit-workout/" id="b041bb3e-a442-3584-ab3d-26295836bef9"> HIIT (high-intensity interval training) </a> -and weve found a way to make it more intense than ever.

This week, were featuring a doozy of a <a href="https://www.menshealth.com/content/partner-workout/" id="12d5bb3c-7593-3211-a364-96fbd2086709"> partner workout </a> . As Kenny Santucci and Chelsea Potter, trainers at Reebok and Solace, show you in the video above, having a partner doesn't have to slow you down, especially if youre both doing a lift at once.

Were going to incorporate your entire body on this one in as little time as possible, says Potter. We know you guys are busy.

Santucci starts the circuit by doing a ground-to-overhead movement with one of the <a href="https://www.menshealth.com/content/weight-plates/" id="73278725-3485-3883-a39c-6ef9e00cd5f5"> plates </a> . Notice his butt is staying below his shoulders, so hes keeping his core really tight and activated, says Potter.

Meanwhile, partner two (Potter) will be on the floor, holding the plate overhead in a lunge. Notice my back knee is not on the floor, so Im holding tension in the plate, she says.

Both movements work virtually every part of your body-legs, abs, arms, and shoulders.

When Santucci does 10 reps with the plate-to-overhead move, they switch places: Santuccis now holding the plate in a <a href="https://www.menshealth.com/content/lunge/" id="dd013f5f-e103-3795-a371-1f9eef69eb18"> lunge </a> , while Potter is moving the plate. Try doing it for eight sets, alternating back and forth.

As Santucci remarks at the end, Killer. We couldnt agree more. Incorporate this into your next partner workout, and see your relationship (and your bodies) get stronger.

The Perfect Couples' Workout To Build Muscle

Couples who lift together, stay together. Thats what we truly believe. Working out with your partner can build both camaraderie and muscle mass, and were all about spending more time with the lady in your life and getting a fat-blasting workout in.

This Couples' Workout Is the Perfect Way to Build Muscle

Its a movement that you can do with no equipment, he says. Its going to be four different movements, five reps, as many rounds as possible.

To start off, get in a solid <a href="https://www.menshealth.com/fitness/a19547594/best-way-to-do-a-pushup/" id="945370e5-9bda-3d81-acbf-c0ded4f2fee4"> pushup </a> position-core tight, glutes locked. Go down and explode up, Panebianco says.

Move immediately into squat thrusters, driving your heels forward and landing in a squat position, all while keeping your chest up tall. Make sure that youre jumping our feet wide into a squat when you come up, Panebianco says.

The third motion is a <a href="https://www.menshealth.com/fitness/a20694648/bodyweight-squat-jump/" id="38c824d8-f5a2-3e7a-a9eb-24157c9478cb"> jump squat </a> . Start low and explode upwards, so you can really feel the power in your legs.

Now tie all those moves together, and youve got the perfect burpee.

Were going to bring it as many rounds as possible, for at least five minutes, Panebianco says.

Although we still can't say that were totally stoked about doing burpees - they are hard - were still excited to know that we can now do them properly. Lets get to burnin.

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Conquer the Dreaded Burpee With These 4 Moves

Let's be honest: no one likes doing <a href="https://www.menshealth.com/fitness/a19537620/prison-burpees/" id="8a76c942-fab7-3bd9-a766-e34c3bd638ff"> burpees </a> . Its one of the most demanding bodyweight exercises a guy can do, involving a lot of quick movements that challenge your whole body. So we were both anxious and excited when we learned how to do a proper burpee from Nicolas Panebianco, a coach at <a href="https://trooperfitness.com/" id="6bcd15c1-c554-37bf-a5d3-43c38182be28"> Tro...

Since its ANARCHY ABS Week, were focusing on how to work your core. But as Terry White Jr., a trainer at NYCs brutalboxx shows us in the video below, theres a brilliant move that works the <a href="https://www.menshealth.com/content/leg-workout/" id="a5e33253-0456-3fd5-ad07-a1f5a1a9c363"> legs </a> , <a href="https://www.menshealth.com/fitness/a19525352/arm-specialization-workout/" id="ffb4a3ef-95c3-394a-a6ed-9826181a5e60"> arms </a> , and <a href="https://www.menshealth.com/fitness/g19547846/best-shoulder-exercises/" id="7daa49b8-ecc3-3e79-a2d9-377dc5183c9f"> shoulders </a> , all while centering on the abs.

Just grab two <a href="https://www.menshealth.com/fitness/a19548298/20-minute-kettlebell-shred/" id="09f5fb2a-fca7-3f40-a860-97db60461ab1"> kettlebells </a> or dumbbells. Start with the supinated grips, White Jr. says, meaning keep your back straight and kettlebells in-hand with your palms facing you.

Then, slowly-oh, so slowly-squat down, and do a bicep curl. You know everybody likes biceps, says White Jr., and truer words have never been spoken.

When you curl your arms back up, explode up in your legs into a shoulder press. Then bring your arms back down into the supinated grip and repeat.

While it looks like youre getting a fairly standard legs, arms, and shoulders workout, doing all these various moves in a sequence actually builds your abs and core because they have to keep you stable while you move.

This Hardcore Abs Sequence Will Pumps Your Arms

You're probably all about getting the biggest bang for your buck, especially when you work out. So why would you do two or three different moves when just one will do the trick? That's the case with this move, which works out your entire body in one fell swoop.

Get Your Sleeves Exploding With This Hardcore Abs Sequence

Just see what Kurt Ellis, a personal trainer based in New York City, shows us in the following video. While you could characterize it as one move, its actually many moves molded into one fluid motion that punishes your <a href="https://www.menshealth.com/fitness/g19545807/best-oblique-exercises/" id="5dd68128-a1b3-38c7-a831-6c84fa9ebd62"> abs and obliques </a> .

Its a nice core exercise guaranteed to light that core on fire, he says. And itll get you sweating.

The exercise starts as a <a href="https://www.menshealth.com/fitness/a19528568/dumbbell-pushup-walkout-t-rotation-row/" id="4613ec0b-c412-3ec9-ae96-25675b4b53d1"> dumbbell walkout </a> . Just grab the nearest 10- or 15-pound pair of dumbbells and lean down as if youre stretching your hammies and glutes-then walk the dumbbells out on your hands while, as Ellis puts it, maintaining core integrity. Get a pushup in while youre in the position, then, as the kids would say, do the twist.

Pivot the feet, Ellis says in the video, and lift the weight up. Come back to the middle, and lift the [opposite] weight again. Walk back the dumbbells, and hit repeat.

This move is all about perfect form, so be sure to do it slowly and precisely.

You can incorporate that into your workout as a warmup, or you can use it as a finisher for your upper body day, says Ellis. He recommends doing five sets of about five reps.

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The One Move That Will Smoke Your Entire Core

If you're trying to build out your six-pack, doing an endless series of <a href="https://www.menshealth.com/fitness/a20694599/how-to-do-a-crunch/" id="0981ace7-aaa2-36e1-afa1-d4daa814b132"> crunches </a> isn't going to do you any good. Thats why we at Men's Health are spending ANARCHY ABS Week rethinking ways to build our core.

One exercise that target both effectively: <a href="https://www.menshealth.com/fitness/a19530071/band-resisted-dead-bug/" id="3f2599d2-9913-366e-a233-0c2a620b101c"> the dead bug </a> . (Yes, it looks just like it sounds.) The dead bug is a fantastic exercise to target the lower abs and back, and as trainer and author <a href="https://www.instagram.com/joeythurmanfit/" id="dbd447cc-221c-3df0-ad15-70a18f8caaef"> Joey Thurman </a> shows us in the above video, adding a stability ball adds a whole new level of difficulty to the exercise.

Heres the best exercise youre not doing, Thurman says. You might have heard of the dead bug before, but this is the stability ball dead bug."

Start on your back with the ball over your body, with your right knee and forearms holding the ball in place. Youre probably already starting to feel the burn at this point. Im driving through the forearms and through the knees to squeeze this ball, says Thurman.

Now start moving. Were going to extend our opposite leg out and opposite arm. Exhale up like youre blowing out birthday candles, Thurman says.

Move that way for 15 reps on each side, and youll start sculpting a powerful lower back and chiseled lower abs.

Carve Out Your Lower Abs With This One Move

A lot of guys have lower back and lower <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="dfc557ca-6f0f-3e32-af1c-0570f5ea5d9e"> ab </a> issues. These areas are not easy to hit, and its also hard to see results over time. But they're important muscle groups to target, largely because they help stabilize your body and keep you in shape.

Luckily, theres a fix, and <a href="http://beast-nyc.com/tony/" id="09fbbaf0-740a-3c3f-ae75-266c73ee74d3"> Tony Vidal, a trainer at Beast NYC </a> , has it. Its called the transverse lunge.

This is going to be great for three-dimensional movement, something thats important, says Vidal. I know we like to load up the weight, always coming up and down in the same planes of motion.

So before you squat, start with the transverse <a href="https://www.menshealth.com/content/lunge/" id="dd013f5f-e103-3795-a371-1f9eef69eb18"> lunge </a> . Its a relatively simple motion. All you need is a weight- Vidal uses a sandbag, but a kettle bell or dumbbell will work just fine.

Keeping [the weight] nice and close toward the chest, toes are going to be pointing straight ahead, Vidal says. Then all you do is lunge to the side. We want to make sure that when we step out, we keep our knee in line with our toe.

Open up your hip as your rotate, driving off your heel and back. Its important to push off with your foot for the full effect.

Keep moving at your own pace, making sure you load up the weight on the back of the foot, says Vidal. Once you try to hit eight on each side, and then go into your regular squat pattern.

Most of the big lifts we love to do-the squat, the <a href="https://www.menshealth.com/fitness/g19547317/10-secrets-to-the-perfect-deadlift/" id="f47a479a-d29b-39fd-ac01-3eec6f86036c"> deadlift </a> -only let you move in one plane of motion. Think about it: at the end of the day, youre just going up and down. That limits your workout and limits your mobility. If all we ever do is go up and down, wed suffer from a functional shortcoming.

Take Your Lunges to the Next Level With This Easy Move

Now you have this perfect short workout, courtesy of <a href="http://www.trainlateral.com/erik-marthaler/" id="281f5336-65f5-3569-aa55-90f6d6ec7373"> Erik Marthaler, co-owner of Lateral Fitness </a> . Set your stopwatch to 20 minutes, and let the pain begin.

This is a great little workout you can do to burn out your upper body, Marthaler says. Youre going to do as many rounds of this as possible in that 20 minutes.

Youll be doing pyramiding down-sets of sit-ups and <a href="https://www.menshealth.com/fitness/a19547594/best-way-to-do-a-pushup/" id="672902ef-3716-3de0-a005-9696946a787c"> push-ups </a> . Do 11 sit-ups, 11 push-ups, then 10 sit-ups, 10 push-ups, and on and on until you get to one. Take a 30-second break, and try it again.

Its a lot to handle, so let Marthaler take you through proper sit-up technique: Keep that chest up, he says, abs tight, and slowly peel off and come up. Keep those <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="639503c9-9146-34e9-a341-8bb94be94217"> abs </a> nice and tight-when youre up [at the top of the sit-up] you dont want to relax them. And roll back down.

Equally important is push-up technique: I want a 90-degree angle on your arms, Marthaler says. I want your body completely in-line with the ground, a nice solid board. Abs are tight, butt is tight.

It's short, simple, and extremely hard. Do as many rounds as you can in 20 minutes-we bet you dont make it to four.

There are never enough hours in the day to do everything you want - and that especially applies to working out right. But even if youre in a rush and dont have a lot of space, thats no reason to take a rest day.