In this video you'll see two muscle building workouts. The video and sound are best when you watch in full screen. Turn up your volume for the intro.




The first workout consists of several exercises all performed on stadium stairs. These body-weight exercises will be very challenging for most people and should not be attempted by beginners.

Everyone else, hop to it -- like a mountain goat. :)

Muscle Building Workouts

Workout #A

• Exercise #1 - Plyometric Push Ups (4-10 reps)
• Exercise #2 - Downhill Bear Crawling (to momentary muscle failure)
• Exercise #3 - Bounding (4-10 reps)
• Exercise #4 - Quick Bounding (4-10 reps)
• Exercise #5 - Bear Cat (to momentary muscle failure)
• Exercise #6 - Bear Crawl (to momentary muscle failure)
• Exercise #7 - Step up to jump (4-10 reps)

The next clip is of two upper body supersets or dropsets. The first superset is performed on a dip bar. The idea is to do the most dynamic or best muscle building exercises first and as fatigue sets in during the set, move to less challenging moves. This allows for the accumulation of lactic acid in the muscles and higher potential for muscle growth.

Workout #B

• Superset #1 (perform 4X reps of each exercise)
• Exercise #1 - Plyometric Dip
• Exercise #2 - Dip with Leg Flair
• Exercise #3 - Static Dip with Leg Raise
• Exercise #4 - Bent Knee Lift
• Exercise #5 - Dip
• Exercise #6 - Plyometric Dip (again)

• Superset #2 (perform 4X reps of each exercise)
• Exercise #1 - 2 Kettlebell press
• Exercise #2 - Alternating kettlebell press
• Exercise #3 - Kettlebell clean and press

Happy lifting :)