NOTE: Repeat Circuit (Exercises 1-10)
for 35 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: 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 III: Standing One-Arm Dumbbell Row

Reps: 10 (Each Leg)

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: Dumbbell Single-Leg Lunge on Bench

Reps: 10 (Each Leg)

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 V: Lying Dumbbell Triceps Extension

Reps: 10

Hold a dumbbell in each hand and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells until they are 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 VI: 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.

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Directions and Phases

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Exercise VII: Barbell Curl

Reps: 10

Hold a straight bar with an underhand, shoulder-width grip [1]. Keeping your elbows close to 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 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: 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.

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Directions and Phases

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Exercise X: 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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NOTE: Repeat Circuit (Exercises 1-10)
for 35 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