11 Insane Fitness Tips We Learned Watching Survivor

Reed Kelly chisels his bod as he demonstrates this extreme giggle regimen of squeezing a rock in one hand while laughing away the flab.

Grab a bro, embrace him with a brief powerful squeeze, pat his shoulder 1-4 times, dismount. Wes Nale demonstrates this stellar move on San Juan del Sur. Try it at Home: Create a Bro by stuffing a shirt and trousers with pillows, duct tape your bro to a tall lamp and follow the directions above.

In Season 28 Lindsey Ogle and Tony Vlachos demonstrate how to strengthen glutes with extreme squats as they blindly kneel and rise to decipher their location.

John Rocker shows us how he achieves maximum arm and thigh muscle ripple with this simultaneous grip, lunge and grip again. Try it at Home: Replace the jungle with your kitchen. Grip a broomstick, open refrigerator, lunge forward, grab a food item, drop it. Switch hands, repeat.

Chelsea of Survivor: One World is master of her curves while conjuring up total tone by manipulating all muscle groups with this extreme roundie grip.

Cagayan survivalists say hello to a double-whammy workout as they immerse themselves in mud and sprint forth before downloading the filth in a bucket. Try it at Home: Do a low-impact version of this exercise by applying a 15 minute mud-pack facial, then wash it off in the sink.

In the season 29 finale Tony Vlachos flexes his way toward ultimate victory as he buckles down to work all major muscle groups in this sea-going kneel-n-grab power position.

In the "Method to this Madness" episode, Julie McGee feels the burn with this one-on-you balancing trick that sets your trapezius on fire and will give your back a six-pack.

Jon Misch improves his overall balance while accentuating mental acuity and hand-eye coordination.

During the Survivor 29 premiere, contestants achieve killer abs and a head-to-toe workout doing this massive muscle building session of concrete slab lifts. Try it at Home: Sit in chair, place hands on sides, lift chair above head while remaining seated.

Survivor: Africa champ Ethan Zohn balances a monstrous chunk of driftwood that works his shoulder and amps his core.