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1A Step Up

Reps: 20 (each leg) Tempo: 321 Rest: 60 Seconds

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor [1]. Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it [2]. Reverse the motion to return to the floor. That's one rep. Complete all your reps on one leg first, and then switch legs and repeat.

1B Dumbbell Shoulder Press

Reps: 15 (each leg) Tempo: 321 Rest: 60 Seconds

Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2], and then lower them to the starting position. That's one rep.

2A Wide-Grip Seated Row

Reps: 15 (each leg) Tempo: 321 Rest: 60 Seconds

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with an almost twice shoulder-width grip [1], and row it to your lower abdomen [2]. Reverse the motion to return to the starting position. That's one rep.

2B Pushup

Reps: 15 (each leg) Tempo: 321 Rest: 60 Seconds

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That's one rep.

3 Woodchop From Lunge

Reps: 10 (each leg) Tempo: 311 Rest: 60 Seconds

Attach a rope handle to the high pulley of a cable station and grab it with palms facing each other. Pull the cable over one shoulder and get into a lunge position with your bottom knee resting on the floor [1]. Pull the cable downward and across your body (diagonally)-as if you were chopping wood-until it ends up in front of your resting knee [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and the shoulder you start from and repeat.


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