Every workout begins with a 20-minute ab workout. Here is a sample circuit. Do one of each set, then repeat 4 times:
|Decline Bench situps*||15-20|
|Hanging leg lifts||15-20|
|Wood chops on cable||15-20|
*Use a 10-lb plate held behind the head.
|Swiss Ball crunches||15-20|
|Decline Bench Body Bar twists*||15-20|
|The Wheel from Knees**||15-20|
*As you come up, twist the bar to your right side then go back, but only extend about 45 degrees, and come up and twist the bar to the left side. if you don’t have a weighted bar, you can hold 7-lb dumbbells in each hand next to your head
**Extend all the way out as far as you can with a one-second pause. return to the top. Doing this from the knees takes pressure off the lower back.
Heavy Lower-Body Day
*45-pound dumbbells in each hand, 26 paces down, 26 paces up.
Heavy Upper-Body Day
More stability and core work to let the muscles recuperate. “i incorporate a lot of plyometrics, TRX [suspension training], BOSU, bands, kickboxing, yoga," Strom says of his client's routine, "so his bodydoesn’t acclimate and his mind doesn’t become stale.”