START SHOOTIN’ IN THE GYM
Stuff Rappers Say: “I’m being lazy at the crib, kushin’ it up/I get enough exercise just pushing my luck.” —Drake, “Fancy (Remix)”
Want more than slight work? Shell out a monthly fitness fee, but if it’s far from convenient, then double up at home*. Former 50 Cent trainer Jay Cardiello kept the G-Unit general bulked up while globetrotting by converting hotel rooms into muscle-zapping hotspots. Emphasizing smaller portions and daily exercise journals, Cardiello breaks down how to flip common household items into body-sculpting tools.
1. Bed Head:Ditch the wobble board—mattresses can moonlight as calf and quad blasters. Stand on a bed with one leg planted and the other one raised to your chest. This forces lower body muscles to gradually strengthen (it’s called proprioception training). Propping elbows on the edge of a box spring, while in a plank pose, also helps tighten flabby one-packs.
2. Slam Dance:Weights aren’t needed to build your core and add bulges to biceps. Fill a water gallon jug halfway, wrap it in duct tape and slam it to the ground with your arms extended. The repeated action might set your upper body muscles ablaze, but masochism pays off. “What that does is create stability and balance,” says Cardiello. “But then it also gets the muscles to react.”
3. App Attack:They’re not just great for sexting—smartphones can snap you into shape. Select from a broad list of instructional exercise videos with the Fitness Builder app, and buff up on cardio with Adidas’ running app miCoach or Nike Training. Watching your waistline? Download Fooducate to scan nutritional info on the go, or opt for Meal Snap, which guesses calorie count by analyzing your food flicks.
4. Ball Buster:Cardiello preaches what he calls “regression to progression”—be childish by practicing basics and playing in teams. One method: Skip iron pumping and ball hard. “If you buy a 10-pound ball, men can explode it to the ground, do jumps, squat and pick up the ball and repeat. Women can do the same thing and do a jumping jack.”
Tool Tips: A Beginner’s Workout Kit
1. Dumbbells (5-25 lbs.) >> One lighter set for toning; one heavier for brolic sessions
2. Kettle bell >> Teapot shape helps steady momentum, doubling your lifting potential
3. Medicine ball >> Increases range of motion during total body drills
4. Resistance band >> Added tension forces muscles to clock overtime
5. Stability or BOSU ball >> Stabilizes core for balancing and gut-slaying moves