If you want to increase your strength and stamina, allowing you some substance behind those muscles you work so hard for, there are certain exercises that help you more than others.  Jim Liston CSCS, the founder of Catz Sports in Pasadena, claims his routine will build muscles and endurance using pyramid type repetitions.  Here’s his routine.

1. Boxer’s Punch and Dumbbell Squat-The Warm-up

You use a small 5 pound dumbbell you use 32 punches, alternating between left and right of course for even muscles, and then you put your arms down to hang loosely at your sides.  You place your feet wider than hip width, but just by a bit, and you bend at the hips and knees to squat until your thighs are parallel to the floor.  Then you go back up, repeating this 16 times.

1. Push Up and Prone Row-The Workout

Using two six sided dumbbells, you put them under your hands to use for your push ups.  Grip themand push up, lower for 2 seconds, push up for one.  It gives you that extra kick.  For the Prone Row, start in the up position of the push up, and you have to remember to still use the dumbbells.  Bring your right hand with the weight, make sure you can handle it, up to your armpit, and lower the weight.  Then alternate between both hands.

1. Jump Squat And Curl

First, do the jump squat.  This is not as harsh as some methods, so it’s an easy start.  First, assume the squat position.  Hold small dumbbells at your side and increase the weight over time if you want to.  Your feet should be slightly wider apart than your hips.  Using your heels, jump after you squat and then land on the balls of your feet, sinking back into your heels.  After landing, let the dumbbells hang and curl without moving your upper arms.  For an increased workout, don’t use the dumbbells.  But go down to the floor, putting your hands on, jump your legs down to the push up position, bring them back up, and then jump.  Repeated sessions of this are harder and more effective.