Workout V

1 One-Arm Dumbbell Snatch

Sets: 5 Reps: 5 Rest: 90 sec.

Get into a shoulder-width stance and hold one dumbbell in front of you at arm's length, palm facing you. Keeping your lower back in its natural arch, bend your hips back until the dumbbell hangs below your knees [1]. Extend your hips and knees explosively, shrugging your shoulders and coming up on the balls of your feet as you pull the weight straight up in front of your body and overhead [2]. Lower the weight back down. That's one rep. Complete all your reps on that side and then switch arms and repeat.

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2A Dive-Bomber Pushup

Sets: 4 Reps: 1 less than your max Rest: 60 sec.

Get into pushup position on the floor, bend your knees a bit, and stick your butt in the air [1]. Bend your elbows and lower your face and then your chest to the floor in an arcing motion [2], and then push yourself forward and up. Rock your weight back to return to the starting position. That's one rep.

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2B Feet-Elevated Inverted Row

Sets: 4 Reps: 1 less than your max Rest: 60 sec.

Set a box or aerobics step on the floor. Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, hands outside shoulder width, and rest your heels up on the box. Allow your body to hang beneath the bar, a few inches above the floor [1]. Now squeeze your shoulder blades together and pull yourself straight up [2]. Slowly lower yourself back to the starting position. That's one rep.

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3A One-Arm Dumbbell Row

Sets: 3 Reps: 8-10 Rest: 60 sec.

Grab a dumbbell in one hand, and rest one hand and one knee on a bench. Let your arm hang straight down [1]. Keeping your lower back in its natural arch, row the weight until it touches your side [2]. Reverse the motion to return to the starting position. That's one rep. Perform all your reps with one arm, then switch arms and repeat.

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3B Ab Wheel Rollout

Sets: 3 Reps: 20 Rest: 60 sec.

Hold an ab wheel with both hands and kneel on the floor with the wheel in front of your shoulders [1]. Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag [2]. Roll back up. That's one rep.

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