NOTE: Repeat Circuit (Exercises 1-10)
for 40 minutes before moving on to 11 & 12

Exercise I: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

  

Directions and Phases

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Exercise II: Dumbbell Bench Press

Reps: 10

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2], and then lower them back to the starting position. That's one rep.

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Directions and Phases

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Exercise III: Dumbbell Deadlift

Reps: 10

Stand holding dumbbells at your sides [1]. Keeping your lower back in its natural arch, bend forward at the hips and slightly at the knees to lower your body until your back is nearly parallel to the floor [2]. Reverse the direction to return to the starting position. That's one rep.

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Directions and Phases

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Exercise IV: Squat

Reps: 10

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 your toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can [2]. Explode back upward to the starting position. That's one rep.

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Directions and Phases

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Exercise V: Barbell Curl

Reps: 10

Hold a straight bar with an underhand, shoulder-width grip [1]. Keeping your elbows braced against your sides, curl the bar as high as you can without letting your elbows come forward [2], then 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: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

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Directions and Phases

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Exercise VII: E-Z Bar Lying Triceps Extension

Reps: 10

Hold an E-Z-curl bar with an overhand, shoulder-width grip and lie back on a bench. Press the weight overhead so that it's directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the bar until it's just above your forehead [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 VIII: Dumbbell Side Raise

Reps: 10

Hold a dumbbell in each hand and let your arms hang at your sides with a slight bend in your elbows [1]. Raise the weights out to your sides until your upper arms are parallel to the floor [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 IX: Barbell Single-Leg Lunge On Bench

Reps: 10 (each leg)

Hold a barbell across the back of your shoulders and stand a few feet in front of a bench. Bend your right knee and rest the top of your right foot on the bench [1]. Keeping your torso upright, bend your left knee and lower your body until your right knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That's one rep. Perform 10 reps and then switch legs.

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Directions and Phases

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Exercise X: Dumbbell Deadlift

Reps: 10

Stand holding dumbbells at your sides [1]. Keeping your lower back in its natural arch, bend forward at the hips and slightly at the knees to lower your body until your back is nearly parallel to the floor [2]. Reverse the direction to return to the starting position. That's one rep.

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NOTE: Repeat Circuit (Exercises 1-10)
for 40 minutes before moving on to 11 & 12

Directions and Phases

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Exercise XI: Straight-Knee Static Bridge

Sets: 3 Reps: Hold for 120 Seconds Rest: 30-45 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 75 Seconds. That's one set.

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Directions and Phases

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Exercise XII: Straight-Knee Static Oblique

Sets: 3 Reps: Hold for 120 Seconds Rest: 30-45 Seconds

Lie on your side, resting your weight on that side's forearm. Raise your hips into the air so that your body forms a straight line, and hold the position for time.

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Directions and Phases