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 Deadlift

Reps: Work up to a 3-rep max

Stand with your feet about hip-width apart, your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip. Keep your lower back in its natural arch and drive your heels into the floor. Push your hips forward, lifting the bar as you rise until it's in front of your thighs. Perform several low-rep warm-up sets until you find a load that allows you only three perfect reps.

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2a Bentover Row

Sets: 4 Reps: 8-10

Hold a barbell at hip level and lower your torso until it's parallel to the floor. Keep your lower back in its natural arch throughout the exercise. Squeeze your shoulder blades together and row the weight up until it touches your sternum.

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2b Hip Bridge

Sets: 4 Reps: 15-20

Lie on your back on the floor and plant your feet close to your butt with your knees bent. Push your heels into the floor and bridge up so your hips rise and your body forms a straight line from your shoulders to your knees.

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3a Dumbbell Overhead Press

Sets: 4 Reps: 8-10

Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead.

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3b Dumbbell Curl

Sets: 4 Reps: 8-10

Stand holding a dumbbell in each hand and curl the weights up. Keep your elbows close to your sides.

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3c Tate Press

Sets: 4 Reps: 8-10

Hold a dumbbell in each hand and lie back on a flat bench. With your palms facing forward, bend your elbows and lower the weights to just above your chest.

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4a Ab Pulldown

Sets: 4 Reps: 15-20

Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Hold the handle around the back of your neck. Contract your abs and bend forward, lowering your torso as far as you can.

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4b Cable Woodchop

Sets: 4 Reps: 15-20

Attach a rope handle to the top pulley of a cable station and grab it with both hands. Rotate your torso diagonally downward as if you were chopping into a tree (allow your feet to pivot naturally).

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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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