You don’t need any special gear to build muscle fast, a good diet, the right supplements and some simple solid effort will take you far.

our resident fitness buffs have decided to let you in on a little secret they use when they can’t get to their gym

INSTRUCTIONS
Do all of the “A” exercises and then all of the excercises from set “B”. For example, you will do 1 set of A1 then A2 then start the next set from A1 and A2. Do the “B” and “C” exercises the same way.

A1) Feet-Elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position – arms straight and legs straight with your hips high in the air – with your feet on a sturdy elevated surface like a box. Slowly lower yourself and drive back up.

A2) Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder width apart with your feet slightly turned out. Put your hands behind your head and Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time – get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

C1) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.

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