4 Exercises That Will Help You Build Muscle Without Weights

Gerren Liles, Master Trainer for Equinox Fitness Clubs, shows you how you can use sliders for a total-body workout.

The sliding 1 1/2 lunge is a quad burner. That extra half rep before coming to the top increases the time under tension per rep. That means more stress on your muscles, which is how we facilitate growth. The sliding hind leg forces you to work harder to stabilize the front leg, which also adds to the scorching sensation.

The sliding staggered pushup will sizzle your upper-body and core. As your arm extends, your core and bent arm are left picking up the slack and have to work overtime to keep you lined up properly. It's also a technique you can use to gain strength for one-armed pushups.

Sliding hamstring curls will fillet those hamstrings and glutes. This exercise provides unrelenting tension on the hamstrings as you use them to extend and flex your legs. Here, a little resistance goes a long way in building the backs of your legs.

The three-directional slide will grill your core from multiple angles, and your shoulders will be smoking too.

Do these moves in a circuit for a fat-blasting, muscle-searing workout. (And for more exercises that will give you the same results, check out Metashred Extreme from Men's Health.)