According to physique specialist Brandon Morrison, it's important to workout your lower body, even if you're only trying to sculpt your upper body.
"Doing heavy compound movements like squats or even dead lifts will actually release growth hormones. So that's going to help you look younger, stay leaner and put on more body mass. That's men and women," Morrison said.
But be careful! Doing the exercises incorrectly can cause lower back strains, bulging disks or worse.
If you're looking for a moderately intense lower body workout, try this.
Lunges, squats, dead lifts, hamstring curls and thrusters.
Make sure you stretch before and after the workout, and Morrison suggested getting with a trained professional for these sort of workouts, especially if you're a beginner.
5NEWS Morning/Noon Anchor Jay Plyburn accepted a challenge from Morrison to gain 10 lbs. of muscle in 90 days.
If Jay is successful, an at-risk obese child will be given 30 healthy meals through a company called ViSalus.