These Are the Exact Workouts I Do in a Week to Build Muscle — You Can Do Them Too!

In order to challenge myself — and build lean muscle — I try to do at least one conditioning workout a week. Sometimes I make them up as I go, and other days I use past workouts I've created. Regardless of the plan, the goal is to feel exhausted at the end of the workout. I'm going as hard as my body and mind will allow. I do four rounds of the following workout.

• 40-meter sled push superset with 20 ball slams
• Burpees with a box jump: 10 reps
• Plyo lunges: 20 reps
• Battle ropes (jumping jacks, alternating, and slams): 30 seconds each