DR ANDY GALPIN

The main drivers of hypertrophy are volume and intensity. As long as you increase your hard sets on each muscle group, your muscles will grow. It doesn’t matter how many reps you perform. 

Strength, on the other hand, relies on heavyweights. So if your goal is the strength, heavy...

• Jumping Jacks: 20 reps or 40 reps
• Squat: 10 reps or 20 reps
• Incline push-up: 10 seconds or 20 seconds
• Plank: 30 seconds or 40 seconds
• Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30...

1. Place the tip of your tongue on the roof of your mouth. 
2. Glide your lower jaw out as far as it will go.
3. Then glide it back in as far as it will go. 
4. Hold for 5 to 10 seconds in each position, and repeat 2 sets of 10 reps.