Body Of Work

"Love in This Club" (2008) "Yeah" and "Burn" (2004) "URemind Me" (2001)

At least three times per week. Usher completes this ab circuit. He does a move for 30 seconds, then, after a 10-second rest, runs on the treadmill for two minutes. He repeats with the next movement until he's done with each exercise. His goal: five circuits in less than an hour.

Floor plank

> In a pushup position, rest on your forearms on the floor.

Incline Swiss-ball plank

> In a pushup position, place your forearms on the ball and hold. Keep your body straight.


Prone knee tuck

> In a pushup position, rest on your forearms. Bring your right knee toward your left elbow, return to the starting position, then switch.

Alternating mediclne-ball pushup

> In a pushup position, keep one hand on the floor and the other on a medicine ball. Lower your body and then roll the ball to your other hand and come up.

Upside-down banana crunch

> Lie flat on your stomach with your hands and feet off the floor. Roll on your back and try to touch your toes without touching the floor.

Egg roll crunch

> Lie on your back, cup your ears, and bring your knees to your chest. Roll up into a sitting position, then back on your shoulders so your hips are above your chest. Do not allow your hands to touch the floor.

For full exercise descriptions, visit

Changing your routine too often can prevent you from making quantifiable progress. Keep doing basic compound lifts (deadlifts, presses, etc.), but swap them every four to six weeks with similar movements. For example, swap rack pulls for deadlifts or use dumbbells for presses.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

Get My Free Ebook

Post a comment