Former Navy SEAL Logan Hood tells us how to get a killer body of your own.

Do it in threes "Any workout has three variables: weights, intensity, and volume," Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don't give up on the pullup Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

Row your boat Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. "It's better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs," Hood says.

Short-circuit your routine Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. "You're building muscle while keeping your heart rate high," Hood says.

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