Exercise I: Lateral Pushup

Sets: 2 Reps: 15 Rest: 20 Seconds

Get into pushup position. Now move your right hand next to your left hand on the floor so they touch [1]. Move your left hand further left so that your hands end up shoulder-width apart again [2]. Perform a pushup [3], then repeat the sequence to the right side. That's one rep.

  

Directions and Phases

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Exercise II: Lying Butterfly

Sets: 2 Reps: 15 Rest: 20 Seconds

Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Raise both arms behind you so that they are close to your sides, palms facing you [1]. Now rotate your palms so that they face the floor [2], and then raise your arms out to your sides and then overhead until your thumbs touch [3]. Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.

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Directions and Phases

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Exercise III: Wide-Grip Lat Pulldown

Sets: 2 Reps: 15 Rest: 20 Seconds

Sit at a lat-pulldown station and grab the handle outside shoulder width [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

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Directions and Phases

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Exercise IV: Straight-Bar Cable Curl

Sets: 2 Reps: 12 Rest: 20 Seconds

Attach a straight bar to the low pulley of a cable station and grab it with an underhand, shoulder-width grip [1]. Keeping your elbows close to your sides, curl the bar up [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise V: Triceps Pushdown

Sets: 2 Reps: 12 Rest: 20 Seconds

Attach a rope handle (as shown here) to the top pulley of a cable station. Hold an end of the rope in each hand, and tuck your elbows tight against your sides (this should put tension on the cable) [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VI: Squat

Sets: 2 Reps: 12 Rest: 20 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VII: Squat On Equilibrium Board

Sets: 2 Reps: 15 Rest: 20 Seconds

Set up a barbell on the supports of a squat rack, and place an equilibrium board on the floor beneath you. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack, take one step backward, and stand on the board with your feet just a bit wider than shoulder-width apart and toes turned slightly outward. Balance on the board so that neither edge makes contact with the floor [1]. Take a deep breath, and bend your hips and knees, lowering your body as far as you can (you may not be able to squat very low) [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VIII: Dumbbell Split Squat

Sets: 2 Reps: 15 Rest: 20 Seconds

Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and stand with your right leg a few feet in front of your left [1]. Now bend both knees and lower your body until your right thigh is parallel to the floor (it should look like the second position of a lunge) [2]. Straighten your legs to return to the starting position. That's one rep. Complete all your reps and then switch legs.

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Directions and Phases

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Exercise IX: Straight-Knee Static Bridge

Sets: 2 Reps: Hold for 90 Seconds Rest: 20 Seconds

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds [1]. That's one set.

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Directions and Phases

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Exercise X: Swiss-Ball Crunch

Sets: 2 Reps: 25 Rest: 20 Seconds

Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep.

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Directions and Phases