Workout VI

1 Squat

Sets: 5 Reps: 5 Rest: 120 sec.

Grab the bar tightly, hands as close together as is comfortable and elbows pointed down. Come up under the bar, resting it on your traps, and lift it off the rack. Step backward, and stand with your feet between hip and shoulder-width apart and toes turned slightly outward [1]. Take a deep breath, forcing your abs outward, and bend your hips and then your knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor). Maintain the normal arch in your lower back at all times [2]. Begin trying to push your feet outward as if you were going to spread the floor apart. Contract your glutes and explode back upward to the starting position, exhaling the breath forcefully. That's one rep.

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2A Incline Bench Press

Sets: 4 Reps: 4 Rest: 90 sec.

Set an adjustable bench to a 30- to 45-degree incline, and lie down. Grab the bar with hands outside shoulder width, and squeeze your shoulder blades together. Lift the weight off the rack [1]. Lower the bar to the upper part of your chest [2], and then press it back up. That's one rep.

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2B Weighted Pullup

Sets: 4 Reps: 4 Rest: 90 sec.

Wear a weighted belt or hold a dumbbell between your feet (as shown here) and grab onto a pullup bar with palms facing away from you and hands wider than shoulder width. Allow your body to hang [1]. Pull yourself up until your collarbone touches the bar and your shoulder blades are squeezed together [2]. Lower yourself back to the starting position. That's one rep.

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3A Dumbbell Split Squat

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

Hold a dumbbell in each hand and stand with one foot a few feet in front of the other [1]. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [B]. Push yourself back to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.

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3B Hanging Knee Raise

Sets: 3 Reps: 1 less than your max Rest: 60 sec.

Hang from a chinup bar with legs extended [1]. Now contract your abs, raise your legs, and bend your knees, curling yourself into a ball until your knees nearly touch your forehead [2]. Reverse the motion to return to the hang. That's one rep.

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