1 Squat

Sets: 3 Reps: 8, 6, 6 Rest: 120 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 (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.

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2 Alternating Lunge

Sets: 3 Reps: 12-15 Rest: 90 Seconds

Hold a dumbbell in each hand [1] and step forward a few feet with one leg. Lower your body until your front thigh is parallel to the floor [2]. Push off from your front foot to return to the starting position. Repeat with the opposite leg. That's one rep.

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3A Back Extension

Sets: 3 Reps: 15-20 Rest: 45 Seconds

Lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees [1]. Extend your back so that your body forms a straight line [2]. Lower your torso back down. That's one rep.

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Directions and Intro

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3B Hanging Knee Raise

Sets: 3 Reps: 15-20 Rest: 45 Seconds

Hang from a bar as you would to do a pullup and bend your knees 90 degrees [1]. Contract your abs and raise your knees up to your chest [2]. Lower your knees to the starting position. That's one rep.

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4A Standing Calf Raise

Sets: 2 Reps: 20-25 Rest: 30 Seconds

Use a standing calf raise machine, or hold a dumbbell in one hand and stand on an elevated surface, such as a box (as shown here). Lower your heels toward the floor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds, and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.

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Directions and Intro

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4B Swiss-Ball Crunch

Sets: 2 Reps: 20-25 Rest: 30 Seconds

Lie back on a Swiss ball [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.

Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.

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Directions and Intro