Want to get 2015 off to the best possible start? Then get your you-know-what into the gym and burn off that holiday excess. Then, make sure you throw out all the junk in your gear bag and get these must-have grooming essentials in there instead. There's no point in breaking your butt in the gym if you don't look your best leaving it, right?

Get all your grooming essentials at the Men's Fitness store at Amazon >>>

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

In fact, by simply playing with angles or even using just one leg, you’ll be able to give your quads, hips, and calves the stimulus to grow while taking off hundreds of pounds of added stress on your spine and joints. You’ll also get the added benefit of learning to control your body through space, increasing your mobility, and improving your coordination.

DIRECTIONS
Substitute your current leg routine with this program. Alternate between Workout A and B and for maximum benefits, do three leg workouts per week (with a day of rest in between).

Follow the pace of exercise, too. For example, if it says “3 seconds down, 3 seconds up,” do three bloody seconds down and three bloody seconds up. Don’t shortchange the time; this creates a massive stimulus for growth because of the “time under tension.”

THE WORKOUT >>> [PAGE 2]

The 30 Best Legs Exercises of All-Time >>>

THE WORKOUT

WORKOUT A
A1) Single-Leg Box Squats
Sets: 5 sets
Reps: 12 reps each
Rest: 30 seconds

B1) TRX SHELCs
Sets: 5
Reps: 10
Rest: 30 seconds
Set the TRX handles to mid-calf height. Lie on your back with your heels in the TRX foot cradles. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.

C1) King Squats (3 seconds down, 3 seconds up),
Sets: 3
Reps: 8
Rest: 30 seconds
From a standing position, bend one knee with your foot behind you. Squat you’re your leg that’s on the ground until you can tap your bent knee on the ground. Focus on sitting backward and keeping the weight for your body on your heel. Lift your arms forward as your descend. To make it easier, put a short pad on the ground that your bent knee can tap (instead of going all the way to the ground). 

C2) Alternating Split Squat Jumps
Sets: 3
Reps: 10
Rest: 30 seconds

C3) Single-Leg SHELCs (eccentric)
Sets: 3
Reps: 8
Rest: 30

WORKOUT B
A1) TRX Assisted Pistol Squats
Sets: 4
Reps: 15
Rest: 60 seconds
Grab TRX straps, lift one leg straight in front of you, and squat down on the other leg. Keep your weight on your heel and sit backward as you descend. Use the TRX straps to give you support as your lower yourself. To make it harder, use less tension on the straps; to make it easier, use more tension. 

B1) Glute Ham Raise
Sets: 4
Reps: 10
Rest: 30 seconds

C1) Hip-Thigh Extension
Sets: 4
Reps: 12
Rest: 30 seconds

C2) Prisoner Squat Isometric
Sets: 4
Duration: Hold for 45 seconds.

C3) Bulgarian Split Squat Jumps
Sets: 4
Reps: 8 (each side)
Rest: 30 seconds

D1) TRX Jump Squats
Sets: 5
Duration: 15 seconds
Rest: 15 seconds

6 Illegal Exercises at the Squat Rack Station >>>

High intensity interval training (HIIT) is the no. 2 fitness trend in the world, according to the 2015 American College of Sports Medicine's Worldwide Survey of Fitness Trends. If you're just starting out, the technical term for the casual-paced interval training you're probably doing is fartlek. For example, sprint as fast for as long as you can, rest, run, then walk. HIIT is more advanced because you get more specific, such as one minute of sprints followed by 30 seconds of recuperation, then repeat. Also, you’re working full anaerobic and aerobic thresholds. The more advanced you are at HIIT, the longer the work periods become and shorter the rest periods become.

Intervals of aerobic HIIT have been shown to increase VO2max compared to continuous aerobic training, even though HIIT workouts take less time to complete. Furthermore, a 2013 Journal of Strength and Conditioning study found that four weeks of HIIT rowing burned more body fat than traditional rowing. Effective HIIT training will help you torch calories, build lean muscle, lose fat, improve heart health, push your limits, and increase efficiency.

With all of that said, the real magic of HIIT lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

HIIT workouts can be done with body weight, dumbbells, kettlebells or medicine balls, but for compound barbell movements, longer rest periods are generally warranted for injury prevention and full recovery between sets. If you’re a HIIT beginner, try these two muscle-building, fat-burning bodyweight interval workouts.

BODYWEIGHT HIIT WORKOUTS
WORKOUT 1

DIRECTIONS
Complete the following circuit four times, resting 1 minute after the burpees in each round.

Pullups: Keep full range of motion and strict form
Reps: As many as possible in 30 seconds

Jumping Jacks
Reps: 60
Burpees
Reps: 20

WORKOUT 2
Mountain Climbers
Reps: 45

Pushups
Reps: 20-30

Front Plank
Duration: 1 min.

Jump Rope
Duration: 1 min.

Think you can handle some resistance? Try these strength training interval workouts.

THE WORKOUTS >>> [PAGE 3]

The Beginner's Guide to Weight Training >>>

DUMBBELL HIIT WORKOUT

DIRECTIONS
Perform the warmup then start the workout. Recovery is jump roping at 50% of maximum heart rate. Do this workout for three rounds for a total of 30 minutes, including work and recovery.

WARMUP
Jump rope, jumping jacks, high knees or any type of cardio.
Duration: 3-5 min.

THE WORKOUT
Jump Lunge
Duration: 1 min.
Recovery: 1 min. of jump roping

Duration: 1 min.
Recovery: 1 min. of jump roping

Dumbbell Renegade Row with Pushups
Duration: 1 min.
Recovery: 1 min. of jump roping
Starting in pushup position, row one dumbbell. Return to pushup position. Row the other dumbbell. Return to pushup position. Do a pushup. That’s one rep.

Dumbbell Power Jerk
Duration: 1 min.
Recovery: 1 min. of jump roping
Perform a quarter squat with dumbbells at shoulder level then press both dumbbells over your head. Return to start.

Dumbbell Uppercuts
Duration: 1 min.
Recovery: 1 min. of jump roping
Perform a squat while holding the dumbbells at your side. Punch up and across your body with one arm. Repeat with other arm.

DUMBBELL/SPRINT WORKOUT

1. Dumbbell Squat and Punch
Holding two light dumbbells (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight then come back to start position (arms remain parallel to the ground during the entire punching action).
Reps: 20

2. Sprint and Change Direction to Sprint (10 total reps)
Sprint full speed 5 yards, immediately change direction and sprint back 5 yards.
Sprint 10 yards out, 10 yards back.
Sprint 15 yards out, 15 yards back
Sprint 10 yards out, 10 yards back.
Sprint 5 yards out, 5 yards back

3. Rotational Lunge with Resistance Band
Fix a light band to a high pole, pillar, or some immovable structure. Standing with feet shoulder-width apart, grab band with both hands and interlock fingers. Move away from the fixture point of the band so the band is tense. Face to the side of where band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position.
Reps: 10-20 each side

4. Single-Leg Dumbbell Stabilization and Punch
Hold a light dumbbell in each hand in front of the body using a neutral grip with elbows bent. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. Extend the right leg behind the body and moving torso forward. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this yoga airplane pose). Return back to start position. That’s one rep.
Reps: 10-20 reps (each leg)

The 11-MINUTE KETTLEBELL WORKOUT

DIRECTIONS
This workout calls for three minutes of work followed by one minute of rest and combines three exercises. Do as many rounds as possible (AMRAP) in three minutes. Rest for one minute then continue where you left off. Repeat this three times for a total of 11 minutes. 

THE WORKOUT
3 KB Clean and Press (one KB in each hand)
6 Pushups
12 American KB Swings

THE ASCENDING LADDER KETTLBELL WORKOUT

DIRECTIONS
Using the same kettlebell for this entire workout, start with two reps each of the following three exercises. After doing two reps of each, complete four reps of each, then six reps of each and so on, adding two reps each round. Beginners should work continuously for 6-8 minutes and more advanced athletes should work non-stop for 10-12 minutes.

THE DESCENDING RECOVERY KETTLBELL WORKOUT
DIRECTIONS 
Perform the following circuit, working for 30 seconds per exercise and resting 30 seconds after each exercise. Once you complete the circuit, complete it again, working for 30 seconds and resting for only 15 seconds. Repeat the circuit 30 seconds with no rest between the different exercises.

THE WORKOUT 
1) KB Halo
2) KB Goblet Lunge
3) KB Situps
4) One Arm KB Thruster (left)
5) One arm KB Thruster (right)
6) Hand to Hand KB Swings

THE 5-10-15 KETTLEBELL WORKOUT
DIRECTIONS
Perform the following exercise for AMRAP. Beginners should work for 6-8 minutes and more advanced athletes should work for 10-15 minutes.

THE WORKOUT
5 Pullups
10 KB Snatches (five each arm)
15 KB Figure 8’s

If you’re looking to incorporate HIIT into your cardio routine, try these effective interval workouts.

THE WORKOUTS >>> [PAGE 4]

STAIR STEPPER INTERVAL WORKOUT

DIRECTIONS
This can be performed on any machine that has piston-leg action, like the Cybex Arc, Keiser Runner, Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. Set the resistance level high enough so that it’s challenging for the entire 30 seconds of work. Gradually increase the “stride length” level of the machine with each bout. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted.

THE WORKOUT
Reps: 20-30 (30 seconds of work immediately followed by 30 seconds of active rest is considered one rep)
Total Time: 20-30 min.

SPRINT WORKOUT
High level (professional athlete level)
Sprint 89 yards in 10 seconds
Rest: 30-50 sec.
Repeat 10-20 times

Average level
Sprint 73 yards in 10 seconds
Rest: 30-50 sec.
Repeat 10-20 times

BATTLING ROPE WORKOUT

DIRECTIONS
Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, heavy weight sled that wont move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion.

Double arm motion
Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. Brace the trunk and spine region hard when going through this entire motion. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope.

Alternating arm motion
Grab rope initially in same manner as the double arm motion. The arms will now alternate - as one arm goes up the other arm comes down. The hips will stay fixed on this one; get the motion from the arms. Still have the same “bracing” action of the spine.

THE WORKOUT
10-20 reps (60 seconds of work immediately followed by 60 seconds of complete rest is considered one rep)
Total Time: 20-40 min.

Now that you're acclimated with what HIIT can do for you, up the intensity even more with these workout playlists.

The Best Workout Songs of 2014 >>>

The Superhero vs. Villian Playlist >>>

Last Saturday, Men's Fitness lost one of its best models, ambassadors, and all-around favorite people. It’s not an exaggeration to say that Greg Plitt had one of the most iconic physiques of all time, and was among the most popular and inspirational figures the fitness industry ever produced. And while gym-goers everywhere will miss him, those who knew him personally more fully understand what a devastating loss this is—not just to an industry, but to the world at large.

I met Greg 10 years ago when he modeled for some workouts I edited for Men’s Fitness, and we became friends right away. I can tell you that Greg was exactly the kind of person all his followers hoped he really would be—a genuine superhero. There seemed to be nothing he couldn’t do. He was a champion athlete, a captain in the Army Rangers, a fitness model who sported a second-to-none physique year-round, a burgeoning television and movie star, trainer, life coach, and overall force of nature.

I visited him at his apartment when he lived down the street from me in New York City. He had an armoire in his room that looked like something crafted in the Victorian era. I asked him where he got it and he said, “I made it.” Carved it himself in his spare time. No big deal.

Greg was a Renaissance man. He had good looks and great genetics, but he wasn’t content to rely on them. He was always learning new things and challenging himself. He wanted to learn the guitar so I showed him a few chords. He seemed to be as excited about that as he was over victories that were far greater.

As his star rose and Greg moved to L.A., I saw him less frequently. Sometimes more than a year would go by without us seeing or speaking to each other. But when I did run into Greg, he knew me right away. That megawatt smile would spread across his face and he’d charge through whatever crowd of fans he had drawn to give me a big bro hug. And he always wanted to know how I was doing and if there was anything I needed.

Greg never forgot his friends, and refused to let his own celebrity overshadow any time you spent with him.

For a guy who had so many fascinating stories to tell about life in the Army, making movies, partying in Hollywood (and yes, enjoying having his pick of women), Greg was much more interested in how somebody was bettering him or herself—how much weight they’d lost or how they were going to keep that promise they’d made to themselves a long time ago.

Almost as hard as accepting that Greg is gone is that he actually could die at all. He seemed invincible to cigarettes, alcohol, war, the wrath of ex-girlfriends… and time. Greg’s mortality is a reminder that even the fittest don’t always survive, and that we all need to appreciate the people we love because they can disappear permanently. And they often do when we’re least prepared for it.

It’s also a reminder to appreciate our potential as human beings and all the things we’re capable of, from building an outstanding body to becoming an outstanding leader, friend, and humanitarian.

That’s what Greg was—and those are the things he wanted for everybody.

If you’re sick of your girlfriend talking about what a great body Joe Manganiello has (or just staring, slack-jawed, whenever he’s on-screen), it’s time you did something about it. You can start with this routine—a workout plucked from Manganiello’s own fitness book, Evolution, and used by the big man himself to bulk up his chest, shoulders, and arms.

HOW IT WORKS
Manganiello is an old-school gym rat. He doesn’t do any fancy exercises, just tried-and-true bodybuilding staples like the bench press, overhead press, and pushdown. He warms up slowly on the bench, working up to the heaviest load he can handle for two reps, then backs off the weight for higher reps to get a pump. From there, he alternates exercises for different muscle groups so he can accomplish more work in less time. 

At 32 total sets, it’s a lot of work—and, like the TV show that made Manganiello famous, it’s not for the squeamish. But it will put hair (or fur?) on your chest, as well as make it bigger. Perform the bench press as straight sets. For the paired exercises (marked “a” and “b”), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.

DIRECTIONS
Perform the bench press as straight sets. For the paired exercises (marked “a” and “b”), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.

THE WORKOUT >>> [PAGE 2]

The 30 Best Shoulder Exercises of All-Time >>>

THE WORKOUT

1. BENCH PRESS
Sets: 8
Reps: 15, 10, 8, 6, 4, 2, 5, 10
Grasp the bar with hands just outside shoulder-width apart and arch your back. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. Increase the weight accordingly as the reps decline, and then reduce the weight on the last two sets.

2A) INCLINE DUMBBELL FLYE
Sets: 4
Reps: 10
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.

2B) DUMBBELL OVERHEAD PRESS
Sets: 4
Reps: 10
Hold dumbbells at shoulder level and brace your abs. Press the weights overhead.

3A) PLYO PUSHUP
Sets: 4
Reps: 8–12
Get into pushup position with your hands shoulder-width apart on the floor. Your whole body should be straight. Lower your body toward the floor until your chest is one inch above it. Explosively press back up so that your hands leave the floor and your body rises into the air.

3B) CABLE PUSHDOWN
Sets: 4
Reps: 8–12
Attach a straight bar (or lat-pulldown bar, as shown) to a cable station. Grasp the bar with hands shoulder-width apart and tuck your elbows to your sides. Extend your elbows to lock them out.

4A) LATERAL RAISE
Sets: 4
Reps: 10
Hold a dumbbell in each hand at your sides. Raise the weights 90 degrees to your sides so your upper arms are parallel with the floor. 

4B) OVERHEAD TRICEPS EXTENSION
Sets: 4
Reps: 10
Attach a rope handle to the upper pulley of a cable station and grasp an end with each hand. Facing away from the machine, step forward and stagger your feet. Let the tension on the cable pull your arms over your head and bend your elbows. Extend your elbows and flex your triceps at the end. 

12 Best Tools to Recover From Any Workout >>>

Everyone anticipates the first run of a long-awaited ski trip. You wake up giddy before sunrise, line up at the lift before it’s even turning, and, once on top of the mountain, drop into fresh stash, carving graceful arcs through untracked powder.

It’s all hard-charging fun at first, but after a few days in your standard destination resort—isolated from off-slope civilization and doing hot laps of the same, limited terrain—it starts to feel a bit stale, kind of like you’re skiing in circles. Ski. Eat. Sleep. Repeat.

It’s time the annual ski trip got an overhaul. So skip the same tired resort with its cookie-cutter condos, lunchtime buffet lines (pizza and chili again?), and ghost-town atmosphere after dark, and pack your bags for a unique ski destination that gives you more to look forward to this winter—more terrain, more culture, more adventure, and, yes, more fun.

5 Best Gym Exercises to Prep You For the Slopes >>>

The City, Slicker || Salt Lake City, UT

Cozied up to the feet of the towering Wasatch Range, Salt Lake’s entire eastern aspect is bounded by snow-covered mountains that annually receive 500-plus inches of floaty powder. Tucked into the wrinkles of those mountains are no fewer than 13 world-class resorts comprising 26,000 skiable acres, all of them within easy striking distance of downtown.

But rather than picking just one, your best bet is to play a gravity-sports Goldilocks of sorts, sampling a new mountain each day and coming home to the rollicking après party that is Salt Lake’s burgeoning restaurant and bar scene. Mormons, it turns out, know how to party.

Day 1
Explore two classics on one pass ($108): Alta (alta.com), with its mix of beginner-friendly groomers and experts-only terrain, celebrated for rustic lodges and a skiers-only policy; and Snowbird (snowbird.com), whose steeps and back bowls are incredible after it dumps.

Day 2
Powder Mountain Resort ($69; powdermountain.com) sprawls across over 7,000 acres of undervisited lift-served runs and side country hike-to terrain.

Day 3
Owing to its out-of-this-world terrain parks and U.S. Ski and Snowboard’s nearby Center of Excellence, Park City Mountain Resort ($84; parkcitymountain.com) is a training ground for countless elite skiers.

Day 4
At Brighton (brightonresort.com) and Solitude (skisolitude.com), lift lines are unheard of, and the trees—especially off Brighton’s Great Western Express and in Solitude’s Honeycomb Canyon—hold some of Utah’s best powder. Even better, it’s only $84 to ski both all day.

Day 5
Locals rush the two bigger resorts on powder days, leaving the stash at smaller, posher Deer Valley Resort ($114; deervalley.com) for you to ski.

Day 6
Connect the dots with the Interconnect Tour ($325; skiutah.com), a guided backcountry adventure that links as many as six of the seven resorts you’ve already skied in a single day.

Stay: Hotel Monaco (from $119; monacosaltlakecity.com), a trendy boutique property in the heart of downtown, has free nightly wine tastings.

Eat: For cheap, delicious Mexican, try one of Red Iguana’s (rediguana.com) seven signature molé dishes. Or, for a long multicourse meal (two-plus hours), let Valter himself walk you through the menu of Tuscan specialties at Valter’s Osteria (valtersosteria.com).

Drink: All 36 of Epic’s high-alcohol microbrews are on tap at The Annex by Epic Brewing (theannexbyepicbrewing.com), a year-old gastropub where the food is nearly as good as the legendary local beer. Or try Copper Common (coppercommon.com), a swanky cocktail bar where raw oysters on the half shell are half price on Mondays until 1 a.m.

Play: They’re not winning any titles lately, but it’s still entertaining to watch the young guns of the Utah Jazz (nba.com/jazz) defend their home court against basketball’s best. Elsewhere, The Depot (depotslc.com) and The Capitol Theatre (thecapitoltheatre.com) regularly draw big-name performers like Wilco, Spoon, and Macklemore & Ryan Lewis.

Score the Cheapest Airline Ticket Possible >>>

Party With Your Boots On || Zermatt, Switzerland

Zermatt is, by most measures, Europe’s skiing capital. Situated at the end of an Alpine valley in southwestern Switzerland, Zermatt is surrounded on three sides by the toothy profile of some of the highest Alps, including the iconic Matterhorn. More than 200 miles of slopes run down to the village on three different resorts, and the almost 7,500-foot drop is the highest on the Continent (and nearly twice that of Jackson Hole, America’s biggest vertical resort).

Despite all that, the Swiss are more apt to slow down and take their time on the slopes—sleeping in later, breaking for drinks, eating elaborate multicourse lunches, enjoying the local culture, and partying well into the night. In the spirit of cultural exchange, we’ve decided to take a page from their playbook and do as the locals do. This is, after all, vacation.

Rule No. 1: Slow Down
Avoid the rush to catch the first ride up the mountain (unless you’re heading to the more distant Italian side, where the resorts of Breuil-Cirvinia and Valtournenche await). Instead, linger over coffee and plan out the day—the slopes are spread out here, and linking them up requires some foresight.

Rule No. 2: Fuel Up For Maximum Fun
Some of Switzerland’s most celebrated chefs put in time on the slopes. Most on-mountain restaurants require reservations, and it’s worth making them. Instead of the burgers, chili, and fries you scarf down at American lodges, they’re serving hearty Alpine fare—rösti with veal sausage or locally hunted game like ibex and venison—on sun-splashed decks with panoramic mountain views. It’s slow food at its best, and will leave you fortified for the final hours of skiing.

Rule No. 3: Get Ready For a Nonstop Party—On the Mountain and Off
Stay warm throughout the day with regular breaks for Kaffee fertig, the Swiss take on Irish coffee—a strong, dark coffee laced with cherry schnapps. When the lifts stop running, instead of beating a hasty retreat to your hotel, join the parties on the decks of on-slope restaurants, where bands perform live and beer flows liberally. Head down when your legs are sufficiently relaxed, but plan to hit the pulsing clubs come midnight.

Rule No. 4: Ski Like a Boss Anyway
Tackle the Matterhorn Ski Safari Gold (matterhornparadise.ch), to ski practically all of Zermatt’s skiable terrain in a day, descending 40,000-plus thigh-melting vertical feet without riding the same lift or skiing the same run twice.

Stay: Backstage Hotel Vernissage (from $460; backstagehotel.ch) has a seven-stage spa perfect for muscle recovery. At Cervo (from $330; cervo.ch), enjoy your own outdoor steam room, hot tub, and fireplace.

Eat: On-mountain, Les Marmottes (les-marmottes.ch) serves traditional, locally sourced dishes. The Zermatt Yacht Club (snowboat.ch) provides unique and reasonably priced gourmet lamb and beef burgers alongside an assortment of creative cocktails.

Drink: Ataprès-ski party hut Hennu Stall (hennustall.ch), ski boots and goggles are part of the dress code. And downtown’s Papperla Pub (julen.ch) hosts live music three nights a week.

Play:  Downtown’s Hotel Post (hotelpost.ch) hosts five distinct bars and clubs, including the legendary Broken Bar Disco, which keeps the dance party going until the predawn hours—if you can keep up.

Fit Travel: 20 Epic Adventures to Tackle in Your 20s >>>

Have what it takes to be a #MCM? While promoting their 2015 Buffalo David Bitton calendar, the InstaBabes reveal their Mancrush Monday criteria—plus, the worst pickup lines they've ever heard. 

To tell the tale of Al the Jumper, a Swedish stuntman with cojones bigger than you would get in any plate of meatballs from that fine country, two things must be made absolutely clear. The first is that Al the Jumper is a professional athlete and stuntman who has dedicated his life to doing this kind of thing. The second is that you should never, ever, EVER, EVER try this at home, or anywhere else for that matter.

Seven Most Outrageous Fitness Feats >>>

Now that we have cleared that up, we can talk a little about Al. According to his Instagram account, Al completed this feat of fitness last fall. The two motorbikes are coming at Al at 68.35mph. As you can imagine, it's all about timing his explosive jump, or else.... Check out the video of the stunt the Al and his team released this week:

Al has some previous when it comes to leaping over moving machinery. He's also jumped over a Lamborghini which was coming at him at 80.77mph. Again, the margin of error is so fine here that Al really has to be on his game. Are you wondering how Al prepares physically for this feats? In the video below, he demonstrates the exact exercise he carries out in the gym to ready himself for action. Oh, and please, for the love of all that is good, do not try this people.

Wool is among the most classic, pliant fabrics known to man; durable and built to be worn. Nick Wooster is a bad-ass fashion influencer becoming ubiquitous among the Instagram trend setters. What makes more sense than to see Wool and Wooster work together? Woolmark Presents The White Briefs Nick Wooster is a capsule collection of the finest Merino wool pieces such as gym shorts, briefs and robes in rich yet simple tones of Navy, Gray, Black and Olive. “The world is experiencing an increasing trend in casualisation, with consumers looking for products that can adapt and change with their everyday needs,” says The Woolmark Company Managing Director Stuart McCullough. “Merino wool is well-suited for casual luxury attire; its inherent properties such as superb next-to-skin softness and natural breathability make it the fibre of choice for designers across the world. Merino wool is, no doubt, a premium fibre, and so The White Briefs and Nick Wooster have created a premium collection for the modern man.”  The collection just debuted at Pitti Uomo in Florence, Italy which is the world's most important showcases for textiles and new uses of them. It's not like Fashion Week, with models running around everywhere. It's for the real deal innovators who make the fashion happen.

I got five minutes for five questions with Nick to chat about his partnership with Woolmark and his capsule collection with The White Briefs. Look at the upscale collection here.

What led you to team up with Woolmark? Why Merino Wool instead of another textile?
I have always loved working with wool and feel that it is the cornerstone of a man's wardrobe. I also am passionate about working with innovators. so when the opportunity to work with The Woolmark Company was presented to me I couldn't say no. Creating newness is important to me and Merino wool's versatility allows one to pioneer.

What other wool innovations could you possibly see working with in the near future?
I have already worked with wool in interesting ways from footwear to accessories and look forward to the never ending possibilities.

What wool trends in Pitti Uomo, in Florence, Italy, are you seeing that you really love and or do not like at all?
I am at Pitti to launch my collection with The White Briefs via The Woolmark Company and Lardini so I sadly I haven't had much time to walk the show, but Pitti is always a place that inspires.

Which item do you think is a style essential for every man at any age?
Every man needs a great Merino wool suit or sweater as these items are timeless and never go out of style. 

You are one of the coolest guys in the game. Who do you see as a style inspiration, particularly for this capsule collection?
This particular Merino wool collection really was conceived around how men like me live their lives. In simple terms we wanted to create wardrobe essentials for astute travelers that felt familiar, yet challenged the perception of what undergarments could be. Merino wool is an amazing fiber in that it keeps you cool when it is warm and keeps you warm when it is cool, so for someone who spends a lot of time globetrotting, this should be a go to.

Underneath that layer of belly fat is a six-pack. You might not be able to see it yet, but it's there. And The 21-Day Shred from Mike Simone and the editors of Men's Fitness is the training and diet plan to finally pull it out. Here, try the med ball ab workout. You'll love it. Promise.

Get the blueprint to the perfect body. Our ultimate fat-loss solution, The 21-Day Shred is now vailable now for iPhone and iPad devices! No iOS? No Problem. Get your copy of the PDF!

The 21-Day Shred is Back. What's New?
 

Even though you'll essentially be working out everyday during The 21-Day Shred, it doesn't mean you're going to be tossing weight around and beating yourself into the ground. Throughout the program there are carefully positioned cardio-focused routines to maximize fat-loss while not going overboard on your joints or inhibiting muscular recovery. Whether you're on the program or not, give the above workout a run-through on between "lifting days".

Get the blueprint to the perfect body. Our ultimate fat-loss solution, The 21-Day Shred is now vailable now for iPhone and iPad devices! No iOS? No Problem. Get your copy of the PDF!

The 21-Day Shred is Back. What's New?
 

When you’ve never tried yoga, it can be intimidating, especially if you’ve been scoping the jaw-dropping, super bendy, pretzel-like poses your girlfriend practices each morning. But relax: It’s actually the most basic postures—not the fancy positions—that provide you with the foundation of flexibility and strength that every man needs.

With that said, there are a number of yoga styles, and finding the right one will help ensure that you'll want to come back. For those who want a more fast-paced practice, consider power yoga. If you want to wipe yourself out and break a serious sweat (no joke), try Bikram (hot) yoga. Hatha yoga is good for beginners because of its slow pace and introductory poses. And Vinyasa focuses around the mind-breath connection and works the body with aggressive stretching. That’s just a handful of a number different yoga variations designed to improve flexibility, athletic ability, mental clarity and more.

Before we get into the basic poses, here’s why you should practice yoga, in any variation.

7 REASONS TO DO YOGA

1. Relieve stress.
We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either.

2. Get flexible.
Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.”

3. Build more muscle
Yoga widens range of motion and increases access to more muscle fibers, allowing for more substantial hypertrophy in any given muscle group,” says Kate Abate, a certified trainer and yoga teacher. Hypertrophy is when a muscle is enlarged because its cells are enlarged (it's basically muscle growth on a cellular level).

If you supplement your regular lifting routine with yoga classes, you’ll be able to activate ignored sections of muscle. For example, take the serratus anterior or “boxer's muscle,” which is located under your armpit and over the side of your ribs. This muscle provides stability for your shoulders and is a base for developing deltoids and pectorals. Making your serratus anterior pop will help your abs look ripped, and you can get at it with yoga.

4. Prevent workout injuries.
Most yoga classes begin with a reminder to honor your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles will heal and recover more quickly after working out or getting strained.

5. Have better sex.
A study published in the Journal of Sexual Medicine found yoga to seriously enhance a woman’s experience in the bedroom via greater lubrication, and more powerful orgasms as a result of strengthening the pelvic floor muscles.  For guys, yoga helps reduce anxiety and increases body awareness and confidence and it speeds the release of hormones that boost arousal and increase blood flow to the genital area, which is important for erections.

6. Calm your mind.
In the midst of a jam-packed schedule, committing to the relaxed space of a yoga class might be the only way for some guys to slow down and breathe right. A 2013 review found that yoga relives mild clinical depression, even in people that didn’t take antidepressants. The ancient Indian practice also was found to help better sleep better and longer. Furthermore, A study in the Journal of Physical Activity and Health found that 20 minutes of Hatha yoga stimulates brain function more than walking or jogging on the treadmill for the same amount of time.

7. Smell better. 
Seriously. Michael Hewitt, founder of Sarva Yoga Academy says yoga is very much about waste removal. “Pheremonally, regular practice is more effective than cologne,” he says. Exhaling and sweating help get rid of toxins during class, so that afterward, your sweat really will smell sweeter. “After a class,” says Hewett, “[your body is] cleaner, more confident and focused than when you walked in.”

Now that you’ve found out why you regularly do yoga, it’s time to lay down the mat and start opening up your hips (and every other joint too). But before you do that, remember these three beginner tips.

TOP 3 TIPS FOR YOGA BEGINNERS >>> [PAGE 2]

Forecasting 2015: Our Predictions for the Top 10 Fitness Trends of 2015 >>>

TOP 3 TIPS FOR YOGA BEGINNERS

1. STAY IN THE BACK ROW
For your first few visits, lay your mat down in the back row so that you can see what the people around you are doing. This helps you learn, keeps your neck from straining to see what's going on, and provides you with an awesome view of your mostly female class.

2. STAY CALM
Yoga is not easy. Don't freak out if your athletic build is getting in the way of some moves. Progress is supposed to be slow and steady, and the most challenging aspects are usually what your body needs the most.

3. FOCUS ON YOUR BREATH
Deep abdominal breathing is a huge part of yoga, and it activates the parasympathetic nervous system. This lowers levels of cortisol, a hormone that forces your body to hold on to belly fat. Training yourself to breathe deeply through yoga can reduce stress and cortisol levels in your daily life.

Ready to feel a stretch like never before? Try these ten poses on your own mat to see what yoga can do for your mind and body.

10 YOGA POSES TO TRY NOW >>> [PAGE 2]

15 Fitness Tricks and Tactics for 2015 >>>

Mountain (Tadasana)
PURPOSE
Simple but effective, mountain pose builds a solid foundation for all other standing poses. It strengthens and returns flexibility to your feet, improves your posture, and works your thighs and core.

DIRECTIONS
Stand with your big toes touching and heels slightly apart. Balance the weight evenly on your feet and lift up the arches. Engage the thigh muscles slightly to lift up the kneecaps, but avoid locking your knees.

IMPROVE
With every inhale, imagine lengthening your spine by stretching your head toward the ceiling. Keep your shoulders relaxed and your shoulder blades drawing down your back.

2. Tree (Vrksasana)
PURPOSE
Like other standing balance poses, tree pose will improve your focus while strengthening the muscles in your ankles, calves and thighs. It also stretches the inner thigh and groin muscles on the bent leg.

DIRECTIONS
Shift your weight onto your right foot, pressing it firmly onto the floor. Bend the leftt leg at the knee and place the sole of the left foot on your inner right thigh. Point the toes toward the floor. If this is difficult, you can also place the sole of the foot on the inner calf or ankle (but avoid the knee). Bring your palms together in front of your chest and keep your weight centered over the left foot. Press the right knee back to open the groin while keeping your hips parallel to the front of the room. Release the foot and repeat on the other side.

IMPROVE
To improve your balance, keep your attention on the floor a few feet in front of you.

3. Standing Forward Bend (Uttanasana)

PURPOSE
Standing forward bend can calm your mind, while also stretching the hamstrings and muscles of the spine.

DIRECTIONS
 Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips. (As you fold forward, lengthen the front of your torso to avoid curling the spine.) Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. (If you can’t touch the floor, cross your forearms and grab your elbows.) To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.

How to get better: If your hamstrings are very tight, bend your knees slightly to let the spine stretch toward the floor. Avoid pulling yourself down with your hands—let gravity do the work.

4. Warrior I (Virabhadrasana I)

PURPOSE
Warrior I is often encountered during the Sun Salutation sequence. In addition to improving your balance, this pose stretches and strengthens the ankles, calves and thighs. It also stretches the chest, lungs, shoulders and groin.

DIRECTIONS
From mountain pose, step your right foot forward and lift your arms overhead. Turn your left foot 45 to 60 degrees to the left. Bend your right knee until it is over the ankle. Bring the hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into mountain pose. Repeat on the other side.

IMPROVE
The most challenging part of this pose is lining up the front heel with the arch of the back foot. If you feel unbalanced, widen your stance.

5. Downward-Facing Dog (Adho Mukha Svanasana)

PURPOSE
Downward-facing dog, another pose found in the Sun Salutation sequence, strengthens the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.

DIRECTIONS
Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor, with index fingers pointing forward. As you exhale, lift your knees off the floor, keeping the knees slightly bent. Stretch your tailbone toward the ceiling to lengthen your spine. Press your heels down toward the floor and your thighs back to straighten your legs. Keep pressing the base of your index fingers into the floor and lift along your arms from your hands to your shoulders. Draw your shoulder blades against your back and down toward your tailbone. When done, drop your knees to the floor.

IMPROVE
It’s okay to keep the knees slightly bent in this pose—focus more on lengthening your spine. Use your triceps to straighten your arms, but keep the shoulders from moving toward your ears.

6. High Lunge (Crescent Lunge)

PURPOSE
Also known as crescent lunge, this is similar to Warrior I, except with the back heel lifted and the feet about hip width apart. In this position, you may find it easier to keep your hips parallel to the front of the room, but your leg muscles will work harder to maintain your balance. High lunge will also strengthen the arms and stretch the muscles of the groin.

DIRECTIONS
Start in downward-facing dog. As you exhale, step your left foot forward between your hands, keeping your left knee over the ankle and your feet hip-width apart. As you inhale, lift your torso upright and bring your arms out to the side and overhead. If possible, bring your palms together—or keep the hands shoulder width apart with the palms facing each other. Press back through your right heel and lift up through the torso. To come out of the pose, bring your hands to the floor as you exhale and step back to downward-facing dog. Repeat on the other side.

IMPROVE
Don’t lean forward—keep the torso directly over the hips, and think about sinking your hips straight downward while engaging the back thigh to keep the back leg straight. Don’t let the front knee move ahead of the ankle. To give your legs a rest, drop the back knee onto a mat or folded blanket, and focus on the stretch in your groin.

7. Boat (Navasana)

PURPOSE
While often known for its ab-busting potential, boat pose also works the deep hip flexors, as well as the spine. When you add in the arms, even your shoulders will get stronger.

DIRECTIONS
Start seated with your legs extended in front of you. Press your hands into the floor just behind the hips, pointing your fingers forward. Lean back slightly and lift up through your chest, to keep your back from rounding. As you exhale, bend your knees and lift your feet off the floor until your thighs are at a 45-degree angle from the floor. Straighten your legs slowly. When you feel stable, lift your arms off the floor and bring them out in front of you, parallel to the floor with the palms facing each other. To come out of the pose, lower your legs and arms as you exhale.

IMPROVE 
If your hamstrings are tight, keep the knees bent so you can maintain the neutral shape of the spine—similar to as if you were sitting in a chair. For a more intense workout, lift your arms overhead.

8. Locust (Salabhasana)

PURPOSE
Locust pose is a great way to slowly strengthen your back and prepare you for more challenging backbends. In addition to working the muscles of the spine, locust strengthens the buttocks and the muscles on the back side of the arms and legs. It will also stretch the chest, shoulders and thighs.

DIRECTIONS
Lie on your belly with your forehead on the floor and your hands by your hips, palms facing up. Point your big toes toward each other slightly to roll your thighs inward. As you exhale, lift your head, chest, arms and legs off the floor. Rest your weight on your belly, lower ribs and pelvis. As you inhale, lengthen your spine by stretching your head forward and your legs backward. Stretch back through your fingertips while keeping your arms parallel to the floor. Look down or slightly forward to avoid crunching your neck backward. Lower down on an exhale.

IMPROVE  
As you hold the pose, think about lengthening your spine on every inhale and lifting the chest and legs slightly higher on each exhale. If you feel pinching in the back, lower the chest and legs slightly.

9. Bridge (Setu Bandha Sarvangasana)

PURPOSE
A deeper backbend than locust, bridge pose stretches the front side of the body, as well as the spine and the rib cage.

DIRECTIONS
Lie on your back with your arms by your side. Bend your knees and bring your heels close to your buttocks, with the feet about hip width apart. As you exhale, push your feet and arms into the floor and lift your hips toward the ceiling. Keep your thighs parallel as your lift. Interlace your fingers beneath your pelvis and stretch your arms toward your feet. To come out of the pose, release the hands and lower your hips slowly to the floor on an exhale.

IMPROVE
In the beginning, you may not be able to lift your hips very high. Instead of forcing it, focus on keeping the thighs parallel and stretching your tailbone toward your knees to lengthen the spine. With each inhale, lift a little higher. To keep the knees from spreading outward, hold a yoga block between your thighs while in the pose.

10. Reclining Big Toe Pose (Supta Padangusthasana)

PURPOSE
One of the best yoga poses for stretching the hamstrings, it also stretches the hips, groin, and calves. Done properly, it will even strengthen the knees.

DIRECTIONS
Lie on your back. As you exhale, bend the left knee and pull it toward your chest. Keep the other leg pressed firmly onto the floor while pushing the right heel away from you. Hold a strap in both hands and loop it around the middle of your left foot. As you inhale, straighten your left leg slowly toward the ceiling. Move your hands up the strap until your arms are straight, while pressing your shoulders into the floor. Once your left leg is straight, engage the left thigh slightly and pull the foot toward your head to increase the stretch. Stay here for 1 to 3 minutes. Then lower the left leg slowly toward the ground, keeping the right thigh pressed into the floor. Continue until the left leg is a few inches off the floor. Work the foot forward until it is in line with your shoulders. Inhale your leg back to vertical. Lower the leg and repeat on the other side.

IMPROVE
When you extend the leg upwards, press the heel toward the ceiling. Once the leg is straight, engage the thigh slightly and lift up through the ball of the foot.

If you're a more advanced yogi, or just a really quick learner and breezed through those 10 poses, try these four challenging yoga poses to really release tension everywhere. 

FOUR TOUGHEST YOGA MOVES FOR GUYS >>> [PAGE 3]

Five At-Home Cardio Workouts for Fat Loss >>>

1. Wheel
PURPOSE
According to Stiles, the wheel pose will open up the spine, shoulders and quad muscles resulting in improved flexibility and safeguard you from injury.

DIRECTIONS
To achieve the pose, sometimes called a "Bridge," Stiles explains, "Lie down on your back and press your feet into the ground next to your hips. Press your palms on the ground beside your ears, elbows up. Press down with your hands and feet and lift up in your chest and abdomen. Only raise yourself to where you can breathe easily. Stay for 10 long deep breaths and lower slowly."

IMPROVE
Practice three sets in a row with rest in between for three days every week.

2. Handstand

PURPOSE
Stiles recommends taking on the challenge of the handstand for strengthening the back, shoulders and core. Similarly to the headstand, this pose also improves athletic balance and focus.

DIRECTIONS
Stiles advises starting in the "Warrior 3" position (with one foot placed in front of the other, lift your back leg up and raise your arms straight out in front of you so your body forms a "T"). "Press palms on the ground with arms straight. Gently rock forward and back (inhale forward, exhale back) until you feel steady enough to lift both legs off the ground. Hang with the legs in an 'L' shape. If you are steady there bring the second leg up."

IMPROVE
Trying the handstand up against the wall will help improve your knowledge and feel of the pose with less fear of falling.

3. Crow Pose
PURPOSE
When it comes to building strength, increasing body mechanics and coordination, this is Stiles' pick. A strong core is pivotal in fitness, and it will take most of the brunt along with the shoulders, biceps, triceps and forearms.

DIRECTIONS
"Come into a squat. Press your hands on the ground and place your arms inside your knees with your knee propped onto the back of your upper arms or triceps. When stabilized, lift up in your hips and belly until your feet come off the ground and your hands are the only things touching the ground."

IMPROVE
To master this pose, Stiles recommends practicing slowly lifting yourself rather than"jumping"into the pose. She says, "It's harder to lift up, but you'll stay focused and be able to stay in the pose longer than if you launch yourself."

Nine Fitness Classes to Try in 2015 >>>

Is there any better way to start your day than a bowl of oatmeal? Seriously, it's delicious. And, as you will see from the video above, it comes with a long list of health benefits, as well as a long and storied history. Get informed about oatmeal, and make it a part of your a.m. routine.