Day 1 Exercise 1
Sets: 5; Reps: 5 Stand with your feet a bit wider than shoulder width and your toes turned slightly outward. Push your hips back and then your knees, moving them outward as you go down, to lower your body as far as you can. Try to get your thighs at least parallel to the floor. Maintain the arch in your lower back.
Day 1 Exercise 2
Walking Lunge (Not Shown)
Sets: 3 While holding a dumbbell in each hand, step forward with one leg and lower your body until your front thigh is parallel to the floor. Your shin and thigh should form a 90-degree angle. Your back leg should be bent so that your knee hovers slightly above the floor. Push off from your front heel and step forward with your other leg. If you don’t have space to walk across your gym, perform lunges in place by alternating legs.
Day 1 Exercise 3
Sets: 3 Hold a barbell in front of your thighs with a shoulder-width grip. Then push your hips back, keeping your weight on your heels while maintaining the natural arch in your lower back. Allow your knees to bend slightly and keep going until you feel your back is about to lose its arch.
Day 1 Exercise 4
Weighted Sit-up (Not Shown)
Sets: 3 Hold a weight plate behind your head and perform sit-ups as normal. Back to The 25-Rep Workout >>