NOTE: Perform the exercises marked with letters (a, b, etc.) in succession, resting as needed between sets until you've completed one set for each in the series. Repeat until you've done all the prescribed reps.

1 Bench Press

Reps: Work up to a 5-rep max

Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out. Keep your body rigid throughout the lift.

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2a Dumbbell Row

Sets: 4 Reps: 8-10

Hold a dumbbell in one hand and place your opposite knee and hand on a bench. Let the arm with the weight hang. Retract your shoulder blade and row the weight to the outside of your chest. Complete all your reps and then repeat on the opposite side.

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2b Reverse Lunge

Sets: 4 Reps: 8-10

Hold a dumbbell in each hand, step back with one leg, and lower yourself until your front thigh is parallel to the floor and your back knee nearly touches the floor.

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3a Braced Squat

Sets: 4 Reps: 8-10

Stand with your feet shoulder-width apart and hold a weight plate in front of your body at shoulder level with arms straight. Squat as low as possible.

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3b Inverted Row

Sets: 4 Reps: 8-10

Lie underneath a bar (you can set one up in a power rack at hip level or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Complete your reps, rest as little as possible, and then go on to the inverted row.

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4a Side Bend

Sets: 4 Reps: 6 (each side)

Hold a dumbbell in one hand and then bend to that side as far as you can. Keep your abs braced and don't let your spine bend forward.

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4b Russian Twist

Sets: 4 Reps: 15-20 (each side)

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to one side and then the other.

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5 Body-Weight Circuit

Sets: 10 Reps: 30 seconds on/30 seconds off

Perform each of the following exercises in succession. Perform as many reps as you can for 30 seconds, then rest 30 seconds and go on to the next move. Repeat for 10 total sets.

  • Burpee
  • Situp
  • Jumping Jacks
  • Pushups
  • Mountain Climber

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