1A Lateral Bound

Sets: 3 Reps: 16, 12, 10 Rest: 0 sec.

Perform the lateral bound as described in Workout 2. Perform 16 reps the first set, 12 reps the second, and 10 reps the third. Hold increasing heavier weight plates in each hand for the successive sets to cut your reps down to the prescribed numbers.


1B Side Plank

Sets: 3 Reps: 6

Lie on your side, resting your weight on your forearm. Bridge up into the air with your hips so that your body forms a straight line. Hold the position for five seconds, and then lower your hips down. That's one rep. Repeat for six reps.


2A Power Clean

Sets: 3 Reps: 5

Grab the bar with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight to the floor. That's one rep.


2B Suspended Jackknife

Sets: 3 Reps: 5, then 20-second hold

Attach a suspension training apparatus to a sturdy object and place your feet in the loops. Get into a pushup position [1], and then bring your knees to your chest [2], and back again. That's one rep. After you've completed five reps, hold the knees extended position for 20 seconds.


3a Towel Chinup

Sets: 3 Reps: 6

Wrap a towel around a chinup bar and perform chinups gripping the ends. NOTE: Not shown.

3B Walking Lunge

Sets: 3 Reps: 16, 12, 10

Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [A]. From there, step forward with the opposite leg [B]. That's one rep. Complete 16 reps the first set, 12 reps the second, and then 10 reps the third.


3C Isometric Bench Press

Sets: 3 Reps: 5

Lie back on a bench with a dumbbell in each hand. Hold the dumbbells at your sides about two inches above the point where your pecs are fully stretched [A]. Hold for 25-30 seconds, and then press the weights up explosively. That's one rep.


4A Suspended Inverted Row

Sets: 3 Reps: 5

Attach a suspension training apparatus as you did for the jackknife and grab the handles. Allow your body to hang beneath it in a straight line [A]. Row your body up to the handles [B], and hold the position for 20 seconds. Lower yourself back down. Now row yourself up and down--each one is one rep--for five reps.


4B Body-Weight Leg Curl

Sets: 3 Reps: 6-8

Have a partner hold your ankles or trap them under a bench or other sturdy object. Keeping your body in a straight line, extend your knees and let your body lower to the floor [A]. Contract your hamstrings to come back up [B]. That's one rep.


5 Tabata

Sets: 8 Reps: Work for 20 seconds

If your gym allows it, place a heavy bag on the fl oor and straddle it. Drive punches and elbows into the bag as hard as you can for 20 seconds and then rest 10 seconds. Then kneel on the floor next to the bag on one side and repeat the attack. Continue in this fashion until you've attacked the bag from on top of it and all four sides.
Note: Wear MMA or boxing gloves and hand wraps to protect your hands and wrists. Repeat the whole sequence once more. If you don't have a heavy bag to use, go to a treadmill and incline it as high as you can or use a Versaclimber and work at the highest intensity you can for 20 seconds, and then rest 10 seconds. Complete eight like this.