1 Squat

Sets: 5 Reps: 5-6

Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward (A). Bend your hips and knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor) (B). Keep your lower back arched.

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2 Romanian Deadlift

Sets: 5 Reps: 5-6

Hold a barbell at thigh height with a shoulder-width grip (A). Bend your hips back and then your knees while maintaining the natural arch in your lower back. Keep going until you feel your back is about to lose its arch (B).

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3 Barbell Lunge

Sets: 3 Reps: 8-12 (each leg)

Hold the bar across the back of your shoulders (A) and step forward with one leg. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor (B). Push off the floor with your front leg to return to the starting position. Complete all your reps and then repeat on the opposite leg.

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4 Seated Calf Raise

Sets: 3 Reps: 15-20

Use a seated calf raise machine or place your feet on an elevated surface and use dumbbells as shown here. Lower your heels until you feel a stretch in your calves (A) and then extend your ankles to come back up (B).

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5A Hanging Knee Raise

Sets: 2 Reps: 10-15

Hang from a chinup bar with your hips and knees bent 90 degrees (A). Contract your abs and raise your knees, trying to touch your chest (B). Do not rest after your set; go immediately to the Swiss-ball crunch.

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5B Swissball Crunch

Sets: 2 Reps: 12-15

Lie back on a Swiss ball (A). Contract your abs and raise your torso off the ball (B). Do not rest after your set; go immediately to the bicycle crunch.

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5C Bicycle Crunch

Sets: 2 Reps: 12-15 (each side)

Lie back on a Swiss ball (A). Contract your abs and raise your torso off the ball (B). Do not rest after your set; go immediately to the bicycle crunch.

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