The Bosu Crunch

Place the center of your back near the center of the ball; knees at 90 degrees and hand resting on the back of your head. Roll up through your back and come up to about 90 degrees with your knees.

Classic Bodybuilding Workout Routine

"Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families, and average genes don't have that luxury. If you want better results in less time, you have to be smarter about your training."

Target Muscles:

Chest and Shoulders. Abs. Legs.

Why It Works:

Work your entire upper body in one session and your lower body and abs in another.

Frequency:

Perform each workout (1, 2, 3, and 4) once per week.

Time Needed:

45 minutes

See The New Bodybuilding Workout on Men's Fitness for details of the workout.

Negative Chin-Up

Chin-up negatives are a good movement to improve strength, even for those that can't do a chin-up. Chin-up negatives consist only of the second part of the chin-up movement: start at the top position of a chin-up, and slowly lower yourself down to the bottom in a five-second count.

Do three reps at the end of each set of your usual chin-up work, or if you can't do a chin-up then start with three sets of five negatives and each week try to add a rep each set. Retest your chin-ups every four weeks and note the improvements.

See:

Test your biceps at Men's Health

Chin-Ups on Wikipedia

How to Do a Negative Pull Up on YouTube

Seated Glute Stretch

Sit on the floor with legs straight out in front of you, cross one leg over the thigh of the other. Lean back slightly and bend the knee of your lower leg do that just your heel is on the floor. Grasp the upper foot with one hand and the knee with the other. Lean forward by pulling your torso toward your legs. Hold the stretch for at least 20 seconds and do not bounce. Repeat with opposite leg.