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

Exercise I: Squat Thrust

Reps: 10

Stand with your arms overhead [1], squat down and plant your hands on the floor in front of you [2], and shoot your legs out behind you so that you end up in a pushup position on the floor [3]. Reverse the motion explosively to return to the starting position.

  

Directions and Phases

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Exercise II: Incline Dumbbell Press

Reps: 10

Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level [1]. Press the weights overhead [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: Standing One-Arm Dumbbell Row

Reps: 10

Grab a dumbbell in your right hand and split your stance so that your left foot is in front of the right. Keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor [1]. Row the weight up to the side of your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 10 reps with the right arm, and then switch legs and arms and repeat.

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Directions and Phases

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Exercise IV: 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 V: Jump Rope

Reps: Jump for 70 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 VI: 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 VII: Dumbbell Curl

Reps: 10

Hold a dumbbell in each hand and let your arms hang at your sides [1]. Keeping your elbows close to your sides, curl the weights 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 VIII: 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 IX: 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 X: Jump Rope

Reps: Jump for 70 Seconds

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

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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