Several reports have been coming out through the weekend and this morning about the popular texting app, Snapchat being hacked. Up to 200,000 photos of teenagers have surfaced, and nearly 13 gigs of content stolen.

Just when you thought those quick posts to a friend were only alive for a few seconds... Right. OK.

Hackers apparently temporarily saved images to a site called, "snapsaved.com" where snaps leaves the mobile only environment and can be posted on websites.

Snapchat told the media in a statement: “We can confirm that Snapchat’s servers were never breached and were not the source of these leaks. Snapchatters were victimised by their use of third party apps to send and receive Snaps, a practice that we explicitly prohibit in our terms of use precisely because they compromise our users’ security.”

Let this be a lesson to ya. Don't share stupid stuff. 

You know your bike’s a great fitness machine—but what happens if you ride it for transportation?

First, you get and stay fit without even trying. Consider your daily commute: Assuming you live in the U.S., your round-trip sitting in a car or on a bus, train, or subway averages about 50 minutes. But on a bike, even at a casual 12–14 mph, a 185-pound guy burns 355 calories in 30 minutes.

10 Best Cities for Bike Commuting>>>

It’s also a healthy mental break after work. (Be sure to always wear a helmet, to avoid a different kind of mental break.)

The biggest hurdles to bike commuting are straightforward—comfort and safety—and, luckily, easily solved. We turned to Zoë Cheswick, a bike educator at Bike New York, a nonprofit that promotes cycling on NYC’s manic streets, for expert tips. More than just a mouthpiece, Cheswick also walks the walk (or rides it), biking 26 miles round-trip to work up to four times a week. Here’s her sage advice.

Looking for a new ride? Check out one of the three Men's Fitness bikes >>>

It seems like Terry Crews has done it all. The former NFL player has starred in blockbuster movies, won a Golden Globe for his role on Brooklyn Nine-Nine, and now the Hollywood funnyman is hosting Who Wants to Be a Millionaire. But as famous as Crews is for his tireless work, he’s equally famous for his muscle-bound frame – and for popping his pecs.

But you don’t do all that pectoral dancing without lots of work in the gym. In his cover story in the November issue of Men’s Fitness, Crews gave Brooklyn Nine-Nine co-star Andy Samberg, who wrote the piece, some great advice on how anyone can start getting fit. It’s all about creating a habit, Crews says.

“I say just go to the gym for 21 days straight,” he told Samberg. "Don’t even work out if you don’t want to. Go there, look around, spend some time, read a magazine, sit down on the recumbent bike, and just read a magazine and watch everybody work out. And then, you know what? When you’re done, go home.”

The Terry Crews Action-Hero Arm Workout>>>

Of course, Crews doesn’t do much sitting around at the gym. At 6'3", 245 pounds, he says he spends “an hour or two lifting” four times a week and runs four miles on the treadmill after each lifting session. The running settles his mind and keeps him from looking like some other former pro ballers.

“When you look at retired NFL players, they gain, like, 300 pounds,” Crews says. “Basketball players get to be 450.”

Crews also explained how he works out his mind along with his body when he's in the gym. The actor listens to audio books – everything from fitness to history to self-help. But he’s sure to throw in some Public Enemy and a little Rick Ross. “I like to run angry,” he says.

Whatever your workout plan, Crews advises that it simply fits your life. Not everyone is built to train like a pro athlete. You just need to fully commit. “If you do Zumba and you love Zumba – you want to be the badass Zumba chick or Zumba guy – it’s going to keep you in shape. I know bicycle guys who are in better shape than NFL players. You’ve just got to find out what you do, man.”

Behind-the-Scenes at Terry Crews' November Cover Shoot>>>

Running is so simple. All you really need is a good pair of shoes, a healthy set of legs, and maybe a slight penchant for punishment. So how much more can you innovate in an activity we’ve done for the entire duration of our existence?  A lot, according to Mikal Peveto, Adidas’ global running director. That’s partly because while we’ve been running to survive for thousands of years, we’ve only started to run for fun on a massive scale in the past half-century. We no longer need to run for survival (survival here being a predator in hot pursuit, not the laundry list of health benefits that go along with running). So we spoke with Peveto about how he is helping to design products that will make us want to run.

Is there a limit to what you can innovate or invent in running? 

Well, you can innovate the experience. There are people who run who do not define themselves as runners. People run to either feel better, look better, or to get somewhere faster. That’s how I see it. A lot of people who do it don't enjoy it. They enjoy the outcome of it, but the act of doing it is not as enjoyable. So if we can make that experience better – what's important for us right now is the experience of landing at 3.5 times your body weight when you run. We want to make them enjoy that feeling for 20 minutes or 40 minutes or two hours. That's a meaningful innovation.

10 Best Running Shoes for Guys With Problem Feet >>>

Your latest running innovation is the Adidas Boost technology, where you fuse thousands of pellets that store and return energy in the sole. This is a departure from previous sole manufacturing; how does this change the way people run?

It really was a true innovation, not only that we found out it cushions better than any material we have ever tested and it returns more energy than any material we've ever tested, but we are also finding out that it’s inherently stable. It also slows the rate of pronation, which is simply landing on the outside of your foot and rolling to the center plane. We have found this material that has amazing benefits beyond even what we originally thought it had.

With no material or technological limitations, what should the perfect running shoe accomplish? 

The perfect running shoe should allow you to enjoy the act of running. It should make you say, “I feel like I’m floating.” You’ll get the experience of being almost outside of your body, of being confident and comfortable. 

Where do you think the future of running shoes is headed?

What I see is a much more personalized experience. Our original personalized approach allows you to design your own shoe through graphics. But we are talking about really personalizing a training program and how you want that product to be. I believe we'll finally understand the value of personalization in the course of the next decade.

Conquer Your First Triathalon >>>

So you are saying in the next decade we could see shoes personalized to our own fit and running type, not just the look?

Why not? Look back ten years and look back ten years before that and see how far we’ve come. I think it's possible.

Let’s talk about your running background? Did you run as a kid?

I was really good as a high school kid. I ran a 2:29:00 marathon in high school . Running was my thing. I grew up in the south so it was my escape. My parents were divorced and I was living in oil refinery towns. My dad was a chemical engineer so we went around to not the most amazing, beautiful places in the world. Running was my escape.

What would you consider is your measure of success?

On a basic level it’s that I know I’ve done my best to be a good father, a good husband, and a good man. Success to me is feeling like I lived up to my own personal values, which I set very high for myself. My philosophy in business is have fun, do good things, and try to win. 

When you’re busy there isn’t always time for a workout. One or two exercises maybe, but not a whole routine. Most of the time you skip it altogether; after all, what good is just a half-hour session? But that’s a mistake. A short workout forces you to perform only the most essential exercises—the ones responsible for most of your gains—with an increased focus and intensity that revs your metabolism harder and keeps your heart rate elevated. Spend the holiday season mastering those cornerstone movements with this routine. When your calendar clears up again in the New Year, you’ll wonder who needs all that “extra” time anyway.

HOW IT WORKS
You need only two lifts per session: a main exercise that works multiple muscles, and one that enhances your ability to perform that lift. For example, the front squat works the lower body thoroughly, and the good morning directly strengthens the lower back and hamstrings, allowing you to use more weight on the squat.

The only catch when doing shorter workouts is that you need to compensate with volume—more sets—ensuring that you get the most work out of your muscles in the little time you have. 

DIRECTIONS
Perform each workout (Days I, II, III, and IV) once a week, resting a day between sessions. Choose a load that allows you to perform two more reps than prescribed, and use that weight on each set. The workouts should take 35 minutes.

Ask Men's Fitness: What's a Good 30-Minute Lunch Break Workout? >>>

DAY I
1. FRONT SQUAT
Sets: 8 
Reps: 5
Set a barbell on a power rack at about shoulder height. Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet shoulder-width apart with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

2. GOOD MORNING
Sets: 8
Reps: 10
Step under the bar and nudge it out of the rack so it’s resting on the back of your shoulders. Set your feet shoulder-width apart. Take a deep breath and push your hips back. Lower your torso as far as you can, keeping your lower back in its natural arch. Allow your knees to bend slightly.

DAY II >>> [PAGE 3]

7 Best Exercises for Fast Results >>>

DAY II

1. DUMBBELL BENCH PRESS
Sets: 8 
Reps: 15
Hold a dumbbell in each hand and lie on your back on a flat bench. Press the dumbbells up from shoulder level to straight over your chest.

2. CLOSE-GRIP BENCH PRESS
Sets: 8
Reps: 8
Grasp the bar with hands shoulder-width apart and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows so they’re 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.

Trainer Q&A: What's the Difference Between Eating for Muscle vs. Endurance? >>>

DAY III >>> [PAGE 4]

DAY III

1. DEADLIFT
Sets: 9
Reps: 3 waves of 8, 5, 2
Stand with your feet about hip-width apart and bend your hips back; reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with your hips fully extended and the bar in front of your thighs.
Perform eight reps the first set, five the second, and two the third; repeat this pattern for Sets 4–9.

2. PULLUP
Sets: 9
Reps: As many as possible
Hang from a pullup bar with your hands outside shoulder width. Pull yourself up until your chin is over the bar.

How UFC Fit Got Me Ripped in 12 Weeks >>>

DAY IV >>>[PAGE 5]

Day IV
1. BEHIND-THE-NECK PRESS
Sets: 10
Reps: 10
Stand holding the bar with your hands just outside shoulder width so your forearms are perpendicular to the floor. Press the bar straight overhead, then lower it behind your head, stopping halfway down your neck. Press it back up to begin the next rep. Try to keep your head upright and use a conservative load to ensure proper form.

2. BARBELL CURL
Sets: 10
Reps: 8
Hold the bar with hands shoulder-width apart. Keeping your upper arms at your sides, flex your elbows to curl the bar all the way up. 

VIDEO: Pain Free Six Pack: Upper Body Workout >>>

Meet Dancing Kevin, a Columbus Blue Jackets Fan with a whole lot of team spirit—a whole lot. The fan(atic) attended the 2014-2015 CBJ Home Opener vs. the New York Rangers with “CBJ lets go to work” painted on his bare chest and “bear down on the NYR” on his back. You can expect dance moves oddly similar to Kevin James in Hitch—only with more shimmying, less clothing, and some beer guzzling. There’s even a man in a bear suit. Intrigued? Of course you are. Watch for yourself. Maybe even take notes to up your hockey super fandom.  

NHL Diet: Eat Like a Stanley Cup Champ >>>

It'll hit after you make serious gains in the gym. You'll probably be in, or on your way to, the best shape of your life. That's when you just won't feel like doing it anymore.

It's called burnout -  or the loss of drive, passion, and interest in training and competing. And it can be just as serious as any soft tissue or bone injury.

Burnout is linked to our stress response, which, in turn, is explained by a theory called "fight or flight." When faced with manageable levels of stress we "fight" (e.g., push the bar up for 10 more reps, continue to attend grueling two-a-day practices, or run brutal track workouts).  But if stress levels become overwhelming, the "flight" trigger kicks in, urging us to flee from the cause of our stress and lose the desire to train and compete.

Unpacking “fight or flight” reveals why burnout is so common amongst elite athletes. Making continual gains in fitness requires constantly adding training stress over days, months, and years. This would be fine if we knew what our breaking point was - when we shift from fight to flight - but we don't. Push too hard and the drive to get better can quickly fade.

5 Ways to Long-Term Fitness Success >>>
 
Old-school thinking on burnout advises athletes to take an extended break from their sport. While this can be effective in some instances, 1) sometimes it isn't an option (e.g., an Olympic hopeful six months out from a qualifier event), and 2) many athletes lose connection with their sport and never return. 
 
The good news? Much like for serious physical injuries, cutting-edge research has given rise to a new and innovative approach for "treating" burnout that may not require extended time off and has the potential to actually strengthen an athlete's bond with his or her sport. 
 
I’m going to call the protocol “Give Back, Get Back.”
 
The Behavioral Science
 
Give Back, Get Back (modeled after a concept known as Tend and Befriend in academia) is based on the research of renowned psychology professors Shelley Taylor and Adam Grant. The basic premise is that when burnout strikes, rather than moving away from your sport, you may actually need to move closer to it, albeit in a way that is different from training and competing.  Specifically, Grant’s bestselling book, Give and Take, suggests that "giving back” to one's sport could be the perfect antidote to burnout. Giving back can take many forms, including coaching, mentoring, or simply posting training advice in an online forum. Giving back is effective because helping others activates reward and pleasure centers in the brain, which works to re-associate positivity with one's sport.  This can result in a renewed energy and motivation for training and competing. 

25 Ways to Make Your Brain More Efficient >>>

An additional benefit of giving back is that it takes what is often an inherently selfish pursuit, like training, and balances it with our innate desire to find meaning and fulfillment by assisting others. Thus, you can use giving back prior to burnout as a preventative measure.  Not to mention, giving back makes the world (and your sport) a better place.

Adam Grant's Discovery:
 
Before becoming a New York Times bestselling author and one of the country’s top rated professors, Adam was a competitive diver, earning two-time high school All American honors before diving collegiately. When I told Adam about the idea for this column, he was taken back to his senior year of high school, when he confronted a serious case of burnout.  “I had practiced nine-hours a day the summer between my junior and senior year, so much that I had to tape the bottom of my feet from board blisters,” Adam explained.  “My training went even better than expected and I was in a great place heading into the biggest meet of my senior year; I was ready for a peak performance.”  And then Adam had an off-day. He missed his dives and got beat by a bunch of athletes that he knew he could beat.  “I went to a dark place, I was depressed, and I didn’t want to touch a diving board again.”  

While Adam thought he was done with the sport, he was convinced to come back to the pool. Not as an athlete; as a coach of younger divers.  “It completely rejuvenated me,” Adam said of coaching. “I took a tremendous amount of joy in working with and seeing other divers get better.  It reminded me what I loved about diving in the first place – how much personal growth I experienced through the sport.”  It wasn’t long after getting into coaching that Adam was back on the board himself, going on to have a successful collegiate diving career.

Fitness Secrets of Olympic Athletes >>>

In addition to rekindling positive feelings about your sport, Adam points out that giving back also lets you take a more objective view of sport in general, making it easier to focus on the beautiful process of getting better (always easier to see in others than yourself), instead of just results and performance.  “Giving back is a wonderful reminder about all of the great things in sport.”  

The Give Back, Get Back Prescription for Burnout

Find opportunities to give back in the context of your sport.  These can be intensive like coaching, or less intensive like posting advice in an online forum.  The only criteria are 1) it involves giving without the expectation of getting anything back, and 2) it is in the context of your sport.  In parallel, take some time off from your own training, or at least tweak your routine to address what might have brought on the feelings of burnout in the first place.  Give it a few weeks, do at least 2-3 giving back activities, and see what happens.  

Disclaimer: Serious Overtraining Requires More than Just Giving Back

Finally, in some cases, burnout can result from severe overtraining in which the body’s biochemistry gets thrown completely out-of-whack.  If you don’t bounce back after a few weeks off and some focused giving, you may in fact need extended rest.  While it is extremely hard to truly train yourself into the ground, if you think you’ve managed to do it, I’d recommend consulting a sports doctor.  

MORE BRAIN HACKS FROM OUR HEALTH BEHAVIOR EXPERT

Train Your Willpower Like You Train Your Muscles >>>

Temptation Bundling: Why You Should Bring Guilty Pleasures to the Gym >>>

The Power of Community: This Could be the Most Important Gym in America >>>

Brad Stulberg is a Population Health consultant for a large integrated health care system.  His portfolio of work includes exploring innovative ways to keep people healthy. He also moonlights as an endurance athlete. Follow him on Twitter @Bstulberg.

Men are usually the ones to get a bad rap when it comes to infidelity. But a new survey of 1,000 British women reveals some startling stats. Half of all women have a fallback partner picked out should their current relationship fall to the wayside. Are you listening? Fifty percent. Married men: this can happen to you. Single guys: could you be the back-up man?

The researchers found that married women are more likely to have back-burner guys than women in relationships. Curious about whom your replacement could be?

Likely candidates are old friends who may have been stifling romantic feelings for your woman, ex-boyfriends, ex-husbands, colleagues, and even someone she’s met at the gym. The survey found that the other man is probably someone your significant other has known for years who is "ready and waiting" due to "unfinished business."

But wait, there's more!

The study found that one in four women with a back-up plan have feelings just as strong for Plan B as they do toward their other half. And 12% admitted their feelings were stronger for the other guy. What’s worse is seven in 10 women confessed they are currently in contact with him.

As if it couldn’t get any worse, one in four admitted their current partner had met her back-up guy; one in five said it’s even a friend of her man. Ouch.

But it doesn’t stop there. About half of the women polled said their significant other was aware of the third party. And one in six are "seriously considering" rekindling or initiating romance with their Plan B (who is starting to look a lot like Plan A).

What could be to blame? A spokesman for online market research company OnePoll.com pointed a finger at Facebook and Twitter. He told the Daily Mail: “It's easier than ever to stay in touch with an old flame. Men need to be aware of any 'old friends' that turn up out of the blue that's for sure.”

One in three women "doubted" anything would ever happen with their back-up guy. Regardless, a night in watching The Other Woman doesn’t seem so bad, especially if it keeps her from going to The Other Man.  

5 Ways to Keep Your Relationship Alive >>>

And the paradox of rich people stealing continues. You may recall the likes of Lindsay Lohan and Megan Fox having been caught red-handed, but the latest shoplifter may surprise you—or at least make you laugh.

Dallas Cowboys running back Joseph Randle was arrested for shoplifting from the upscale department store outlet Dillard’s in Frisco, Texas, Monday evening. The security staff detained the 22-year-old NFL-er and charged him with Class B misdemeanor theft of goods between the value of $50 to $500. Don’t worry, Randle won’t miss any games. He posted bail the following morning.

The objects of his desire: a two-pack of black Polo underwear valued at $39.50 and an almost-full tester bottle of Gucci Guilty valued at $84. Gucci, yes. Guilty, you bet.

Randle signed a four-year, $2.35 million contract last year and is making a base salary of $495,000 this season. Now I’m not a mathematician or a comedian, but I think you can connect the dots as to why this is ludicrous.

Let’s peg the Cowboy's five-finger discount on his season-high 52 yards on five carries during this past Sunday’s win against the Seattle Seahawks. Guess a game high really can make you do some crazy things.

11 Biggest Sports Scandals of All Time >>>

Conventional tobacco-packed cigarettes are starting to look safer than their electronic alternatives.

Kicking your Camels to the curb in favor of e-cigarettes may provide a "healthier" nicotine buzz, but it might also put your body in the line of fire--literally. Dave Aspinall, a 48-year-old from Wigan, England, was smoking an e-cig when it overheated, exploded, and impaled his legs with shards of metal—similar to how shrapnel shoots out from bombs.

Aspinall nearly lost his flat in the blaze that followed the explosion. He told The Sun, "It glowed and burned in my hand. I dropped it and it exploded. There was lots of blood, a huge hole in one leg and a gash in the other."

Despite the severity of his injuries, which his surgeon likened to gun shot wounds, Aspinall was able to get to a neighbor and seek medical attention. He spent nine days in the hospital, and he’ll have to undergo three years' worth of skin grafts to repair the damage.

The store that sold Aspinall the e-cigarette blamed faulty batteries for the explosion since the device works by heating a liquid cartridge that contains nicotine, flavoring, and chemicals, which turn into an inhalable vapor. But this incident comes after similar reports (from the UK). In May, a mother and her two sons fled from their home after an e-cigarette exploded; had they been asleep, the toxic smoke could have killed them. Another incident involved a 62-year-old man who died in August after his e-cigarette exploded and set fire to his oxygen concentrator, investigators believe.

Word of advice: nix the bad habit altogether. Cancer and dismemberment aren’t pleasurable for anyone.

The Five Best Quit-Smoking Apps >>>

Blow up your arms with just two moves. Find a weight you can complete between 15-20 repetitions of the dumbbell curl and dumbbell skullcrusher. Perform a set of dumbbell curls for 15 repeitions, and then a set of 15 dumbbell skullcrushers shortly thereafter (watch the video for helpful hints on correct form). Then do 14 reps of each move, 13 reps of each move, and so on until you get down to 5 reps. After that, work your way back up to 15 reps of curls and 15 reps of skullcrushers.

Shot at Focus Integrated Fitness in New York City.

Everybody’s busy. You don’t have to tell me about how many hours you work per week, what time you have to get up in the morning, or the number of errands you have to run before you can relax. We’re all in the same boat these days. And since we are, we all need a workout program we can stick with and not have to think about and still see great results on. It needs to be simple, efficient, and not take too darn long.

That’s the logic behind The Truth About Strength Training program—a 12-week workout and diet plan I wrote for regular, busy people who want to get the most benefit from the least amount of effort. It requires four lifting sessions that shouldn’t take more than an hour to complete each and will have you setting new personal records on your squat, bench press, and deadlift in no time.

The first four weeks (Phase I) of this fast gains training plan appear here. You can get the rest of the program (along with the diet and two bonus books) at truthaboutstrengthtraining.com. This is strength training for the ordinary guy who wants extraordinary results.

HOW IT WORKS
On the squat, bench press, and deadlift, you'll need to “work up” to the heaviest load you can handle for the given number of reps. However, it shouldn’t be a load that pushes you to the limit. Start with the empty bar and do 10 reps just to get warm. Then add some weight and do a set of 7 or 8, depending on what your ultimate rep number is (do more if it’s going to be a low-rep set and less if it’s going to be a high-rep set). If you’re working up to a heavy 5, keep the reps at five each work-up set. If it’s 2, start with sets of five and then as you go heavier drop it to 3 and then 2.

For the main lifts, you can do the conventional squat, bench press, and deadlift every week throughout the plan or vary them. You can do the front squat one week in place of the back squat or the floor press in place of the bench press. But if making progress on the conventional lifts is important to you, you should stick with them more often than not. The reps stay the same. You’ll do 7 reps the first week, 5 the second, and 3 the third no matter what exercises you choose. The weight you use will vary depending on the lift.

DIRECTIONS
Perform each workout (Day I, II, III, and IV) once per week. You can perform Days I and II back to back if you like, and III and IV back to back, or rest a day between each session. Allow at least two full days between lower-body workouts (Day I and Day III). For example: Perform Day I on Monday, Day II on Wednesday, Day III on Friday, and Day IV Sunday. Or, you could do Day I on Monday, Day II Tuesday, Day III Thursday, and Day IV Friday. You can schedule them other ways too, but never perform three workouts on back-to-back days.

Exercises that are paired (marked “A” and “B”) are done in alternating fashion. Perform a set of A, rest as prescribed, then a set of B, rest, and repeat until all the sets are completed. Note that exercises with “0 sec.” rest mean to go immediately to the next exercise. Exercises that don’t have a letter attached (are not paired) are done as straight sets. Complete one set, rest as prescribed, and repeat until all sets are complete. 

THE WORKOUT >>> [PAGE 2]

7 Best Exercises for Fast Results >>>

PHASE 1

DAY 1
1. Glute-Ham Raise, Sliding Hip Extension Leg Curl, or Leg Curl (Choose One)
Sets: 4 Reps: 8–12 Rest: 60 sec.

Glute-Ham Raise
Adjust pad distance so knees are behind the pad enough that you have leverage to push it against as you perform the raise. You don’t want your knees to be too high on the pad so that they hurt or grind when you perform reps. Set the back of your calves under the upper ankle hook and place your feet on the platform. Begin with your knees bent so your torso is perpendicular to the floor. Squeeze your hamstrings, glutes, and abs and lower your body until it’s parallel to the floor.

Push your toes into the footplate and pull your body up to vertical again. Make sure your back doesn’t hyperextend and your hips don’t bend. If either of these happens, you should use sliding leg curls or regular leg curls instead.

2. Squat To Box, Front Squat, or Squat (Choose One)
Reps: Work up to a heavy 7 (in Weeks 2 and 3, work up to a heavy 5, a heavy 3)
Squat To Box
Place a box behind you or stack some firm rubber mats. The box should be low enough that when you squat onto it you reach your deepest SAFE squatting depth (lower back in its natural arch; no pain). Angle the box so one of the corners points between your legs.

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. The bar can sit on traps or rear delts. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend hips back and then bend your knees to lower body onto the box. Push your knees apart as you descend.

Pause for a moment on the box, keeping your tight body position. Drive head back, keep chest up, and extend hips to come back up.

3. Bulgarian Split Squat, Goblet-Hold
Sets: 3 Reps: 8–12 (each side) Rest: 60 sec. between legs, 90 sec. after both
Stand lunge-length in front of a bench. Hold one dumbbell (or kettlebell, as shown) with both hands in front of your chest and rest the top of your right foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

A good way to get in position for these is to place a towel on the floor and kneel on it with your back knee. Have somebody gently hand you the dumbbell and begin your set from the bottom up. This helps you gauge exactly how far to have your front foot out in front. If you start at the top, sometimes you need to jump your foot out as you go down because your leg is too close in to give you room to squat.

4. Meadows Row
Sets: 3 Reps: 8–12 (each side) Rest: 60–90 sec.
Use a landmine unit or wedge one end of a barbell into the corner of a room. Load the free end and grasp it with your left hand using an overhand grip. Stagger your stance so that your right leg is in front of your left. The bar should be perpendicular to your body. Row it up until your shoulder blade is fully retracted. You can brace your right arm against your right leg.

5. Swiss-Ball Rollout or Suspension Trainer Fallout
Sets: 4 Reps: 8–12 Rest: 60 sec.
Suspension Trainer Fallout
Set the handles of a suspension trainer at about mid-thigh level. Stand behind them with your body straight and leaning into the handles. Brace your core. Slowly reach your arms forward so your body begins to fall forward. Go as far as you can without losing tension in your abs, and then pull your arms back.

DAY II  >>> [PAGE 3]

VIDEO: The Arm Bomb Workout >>>

DAY II

1. Dumbbell Neutral-Grip Incline Press
Sets: 3 Reps: 10–12 Rest: 60 sec.
Set an adjustable bench to a 30-degree incline and lie back on it with a dumbbell (or kettlebell, as shown) in each hand. (If your bench doesn’t incline that low, place the head of it on a mat or plates to elevate it slightly—just make sure it’s sturdy.) Turn your palms to face each other. Press the dumbbells from shoulder level to over your chest.

2. Bench Press, Incline Bench Press, or Floor Press (Choose One)
Reps: Work up to a heavy 7 (in Weeks 2 and 3, work up to a heavy 5, a heavy 3)
Bench Press
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. 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.

3A. Overhead Press
Sets: 3 Reps: 10–12, 8–10, 5–8 Rest: 60–90 sec.
Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face. Add weight each set so you can stay in the appropriate rep range.

3B. Pullup or Lat Pulldown
Sets: 3  Reps: As many as possible/10–15  Rest: 60 sec.
Pullup
Hang from a pullup bar with hands outside shoulder width and palms facing away. Pull yourself up until your chin is over the bar. Perform as many reps as possible but stop one shy of failure.

4. Face Pull
Sets: 4 Reps: 15–20 Rest: 60 sec.
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted. This can be done with one or two bands instead of a cable, or a suspension trainer, as shown.

5. Overhead Cable Triceps Extension
Sets: 4 Reps: 10–15 Rest: 60 sec.
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Face away from the station and step forward and stagger your feet. Bend forward at the hips so the tension on cable pulls your arms over your head and bends your elbows. Extend your elbows and flex your triceps at the end. You can also use one or more bands for the movement.

DAY III >>> [PAGE 4] 

Why You Should Be Doing These 6 Exercises >>>

DAY III

1. Glute-Ham Raise, Sliding Leg Curl, or Leg Curl (Choose differently from Day I)
Sets: 4 Reps: 8–12 Rest: 60 sec. 

2. Deadlift
Reps: Work up to a heavy 7 (in Weeks 2 and 3, work up to a heavy 5, a heavy 3)
Stand with feet about hip width and bend your hips back to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar in front of your thighs.

3. Shrug
Sets: 4 Reps: 10–15 Rest: 90 sec.
Hold the bar with hands shoulder width and shrug your shoulders as high as you can. Hold at the top for a second or two.

4. Back Extension
Sets: 4  Reps: 12–15  Rest: 60 sec.
Lock your legs into a back extension bench and allow your torso to bend forward so that your hips are bent almost 90 degrees. Extend your hips so that your body forms a straight line. Don’t round your lower back in the down position and squeeze your glutes on the way up. If you can handle extra weight, hold a plate behind your head.

5. Pallof Press
Sets: 3 Reps: 10 (each side) Rest: 60 sec.
Attach a band to a sturdy object at shoulder height. Grasp the free end with one hand over the other and step away from the anchor point. Stand with feet shoulder width and hold the band in front of your chest. Extend your arms in front of you. The band will try to twist your body toward it—resist. Bring your hands back to your chest and then press again. Each press is one rep. You can use a cable station instead of a band.

DAY IV >>> [PAGE 5] 

The One Hour a Week Workout >>>

DAY IV
1A. One-Arm Neutral-Grip Dumbbell Bench Press
Sets: 3 Reps: 10–12 (each side) Rest: 60 sec.
Perform as you did the dumbbell neutral-grip incline press on Day II but work only one arm at a time. You can incline the bench slightly if you like.
Do all your reps on one side first and then pass the weight to the other hand. You can extend your free arm out to your side for balance. Squeeze that hand into a fist to add stability.

1B. Chest-Supported Dumbbell Row
Sets: 3  Reps: 8–12 Rest: 60 sec.
Set an adjustable bench to an incline and lie down with your chest against it. Grasp a dumbbell or kettlebell in each hand with palms facing each other. Draw your shoulder blades back and row the weights to your sides.

2. Partial Swing Lateral Raise
Sets: 4  Reps: 30 Rest: 90 sec.
The idea here is to use a shortened range of motion but really shock the delts. Usually, using momentum is bad, but in this case, your delts have to work to slow the weights down as they swing back toward your sides. Swing them out a few inches, till about a 45-degree angle, and control them as they swing back. Don’t shrug your shoulders as you do them.

3. Chest-Supported Rear Lateral Raise
Sets: 3  Reps: 15 Rest: 60–90 sec.
Set an adjustable bench to an incline and lie down with your chest against it and a dumbbell (or weight plate) in each hand. Let your arms hang with palms facing each other. Squeeze your shoulder blades together and raise your arms out 90 degrees to your sides. Hold the top for a second.

4A. Cross-Body Hammer Curl
Sets: 3  Reps: 8–12 (each side) Rest: 30 sec.
Hold a dumbbell in your left hand. Curl the weight across your body toward your opposite shoulder. Squeeze at the top. Complete all your reps on that side and then switch sides.

4B. Cable Pressdown, Rope Handle (elbows facing out)
Sets: 3 Reps: 12–15, 10–12, 8–10  Rest: 30 sec.
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Turn your elbows to point outward. Extend your elbows and hold the end position for a second. Increase the weight each set according to the rep ranges.

The Two-Move Workout >>>

Sean Hyson is the Training Director for Men’s Fitness and Muscle & Fitness and the author of The Truth About Strength Training, available now at truthaboutstrengthtraining.com.

We’re accustomed to seeing hot wives paired with dumpy husbands on both the big and small screens (think Knocked Up). And then there’s the Sofía Vergara–Ed O’Neill coupling on Modern Family, which takes the trope to a whole new level of ridiculousness (no offense, Ed). But whether Vergara got her lust-worthy body through DNA or a deal with the devil, she still has to work at keeping it fit just like the rest of us.

“I’ve never been into working out,” she says. “I was always very happy with what I have.”

Oh, wait.

“I have bad knees,” she says. “Since I was young I couldn’t do the typical workouts that everybody does. I can’t do normal squats. I can’t run.”

Fine—so she has a good excuse. But even for her, excuses have expiration dates. “When I hit 40, I started seeing things I know I didn’t have before,” she says. That was two years ago.

Hang on. She’s 42!?

“People in America are very into working out and being healthy, so I said, ‘You know what? I think it’s time for me to start doing something.’ And I did.” To work around her hinky knees, Vergara took to the Megaformer, a low-impact, full-body fitness machine. “I really got into it,” she says. “With this machine, I was able to figure out a way to work out that worked for me.”

It clearly wasn’t a problem early on. Vergara was discovered at age 17 in her native Colombia, where she was cast in a Pepsi commercial and became a sought-after model and actress, landing a Univision hosting gig and finally breaking out in America on Modern Family. However, the sultry star’s journey to the top of the A-list wasn’t without its struggles; Vergara was diagnosed with thyroid cancer in 2000. Fortunately she’s made a full recovery—and then some.

“There were no symptoms, nothing,” she says. “I got really conscious about it and educated myself. Now I do my physical twice a year.”

As for what she finds attractive, don’t be fooled by Vergara’s on-screen spouse.

“Kind and funny,” she says. “He wants to be successful in something and has drive. Women always like those things. We all want that. It’s not a mystery!”

Yes, it is—but thanks for helping us solve it.

Fit Girls We Love on Instagram >>>

I used to hate Bloody Marys—because I never had a good one. My husband, a self-proclaimed Bloody Mary connoisseur, turned me on to this simple yet crowd-pleasing recipe for the traditional Bloody Mary.

Traditional Bloody Mary

• 2oz Absolut vodka
• 4oz tomato juice
• 1 oz lemon juice
• 1 tbsp horseradish
• 2 dashes of hot sauce
• 2 dashes of Worcestershire sauce
• pinch of celery salt

Add all the ingredients to a shaker. Pour in a Collins glass filled with ice and stir to combine. Garnish with a celery stalk and an olive.

20 Cocktail Recipes Every Man Needs to Know How to Make>>>

8 Manly Cocktails that are Good for You>>>

At my Nashville restaurant, Chauhan Ale & Masala House, we do a spin on the traditional Bloody Mary called the "Meat and Three." You see, a popular way to serve lunch here in Nashville is called the "meat and three," where you choose a meat—like fried chicken or fried catish—served alongside three side dishes. So this is essentially the "liquid" version of that concept. The "meat" in this drink is bacon—and yes, you can sub in turkey bacon.

Chauhan's Meat and Three

• 2oz Absolut Peppar vodka
• 2 oz Bloody Mary mix
• 1oz fresh lime juice
• 1/2 oz olive brine
• 1/2 oz pickle brine
• 3 twists of freshly ground pepper
• 2 dashes of garam masala
• 2 dashes of Louisiana hot sauce
• chopped bacon

Rim pint glass with bacon and salt. Mix all the above ingredients and pour over ice. Garnish with a piece of cooked thick-cut bacon and a cherry tomato skewer dusted with garam masala.

Chopped judge Maneet Chauhanwill help choose the winning recipe of the Best Bloody Mary Brunchat the 2014 NYC Wine and Food Festival.