Total Body Workout to Build Muscle

The Men's Health Muscle System

Build a better body with minimum equipment and maximum efficiency. No sets and reps here—just a high-intensity circuit that works every muscle in your body
By Stephen Perrine menshealth

Alternating Split Jump

  1. Stand in a staggered stance with your feet 2 to 3 feet apart, your left foot in front of your right. Keeping your torso upright, bend your legs and lower your body into a lunge position. At the bottom of the movement, your left thigh should be parallel to the ground, and your right thigh should be perpendicular to the ground.
  2. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so you land with your right leg forward and your left leg behind you.
  3. Repeat, alternating your forward leg for the duration of the set.

This Move Works:

Calves, Core, Glutes, Hamstrings, Quadriceps


  • Step 1

  • Step 2

  • Step 3

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