The Angels Workout

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Adding Albert Pujols to a roster attracts attention. But a closer look at the Los Angeles Angels' lineup reveals an entire team of heavy hitters. The secret to their strength: "Explosive, multidirectional power and stability," says strength coach T.J. Harrington, C.S.C.S. He runs the Halos through workouts like the one below to help them dominate on the diamond. Follow their lead to build the body of a true athlete.

Do This: Perform the exercises as a circuit, doing 12 to 15 reps of each before moving to the next without resting. Once you've done them all, rest 60 seconds. Repeat the circuit two more times. (Discover more incredible, superfast fitness routines with the Big Book of 15-Minute Workouts.)

HALF-KNEELING ROTATIONAL CHOP

Attach a rope handle to the high pulley of a cable station and grasp the handle with both hands. With the weight stack to your left, kneel on your right knee; this is the starting position. In one movement, pull the rope down and past your right hip without bending your arms as you simultaneously rotate your torso. Reverse the move to return to the starting position. Do all your reps, switch sides, and repeat.

SINGLE-ARM CABLE ROW WITH ROTATION

Attach a stirrup handle to the low pulley of a cable station. Now grab the handle with your left hand and assume a staggered stance, right foot forward. Keeping your core tight and your lower back naturally arched, pull the handle to your left side and then pivot to your left. Reverse the movement to return to the starting position. Do all your reps, switch sides, and repeat. (Think you've tried every piece of equipment out there? Take a look at The Best Fitness Tool You've Never Used.)

BULGARIAN SPLIT SQUAT WITH MEDICINE BALL

Hold a medicine ball in front of your chest with the top of your left foot on a bench behind you. Slowly lower your body as far as you can while lowering the ball toward your left thigh. Pause, and push yourself back up, lifting the ball above your right shoulder. Do all your reps, switch sides, and repeat, this time bringing the ball toward your right thigh.

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