Get Into Leading-Man Shape With These Workout Tips

Don't be afraid of pain. Compound moves like squats and deadlifts are essential to a serious strength program. Focus on breathing deeply. Set scary goals. Keep a training journal. . For more information, visit Roark.com. The website is open to the general public. It is free. For confidential support call the Samaritans on 08457 90 90, or visit a local Samaritan branch, see www.samaritans.org. In the U.S. call 1-800-273-8255. for details. on the National Strength and Conditioning Association on 1

Take on these challenges from White to elevate your fitness and forge elite-level discipline.

Rowing test is simple to understand and there's no room for excuses. It's particularly gruelling because many guys don't miss the seven-minute mark by much.

Tom Hopper has burned 300 calories on an Airdyne bike in 10 minutes. He has to sustain a power output between 315 and 415 watts.

Get into Leading-Man Shape With These Workout Tips. Burpees are 210 reps in 15 minutes.

PUSH-UPS. 4 reps every 15 seconds for 20 minutes. Beginners do one push-up every one second, intermediates do two.