Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).
Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You'll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you've completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
1 Front Squat
Sets: 2 - 3 Reps: 8 Rest: 60 sec.
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar) . Squat as low as you can , and then drive with your legs to return to the starting position. That's one rep.
2A Three-Point Dumbbell Row
Sets: 2 Reps: 12 (each arm) Rest: 30 sec
Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor , row the weight up to your chest . Lower the dumbbell to return to the starting position. That's one rep. Complete 8-10 reps with the left arm, and then switch sides.
Sets: 2 Reps: 12 - 15 Rest: 30 sec.
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 . Lower your body until your torso is about one inch off the floor , and then push yourself back up. That's one rep.
3A Single-Leg Bridge
Sets: 2 Reps: 12 Rest: 30 sec.
Lie on your back on the floor and bend one knee so that your foot is flat on the floor . Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.
3B Dumbbell Pullover
Sets: 2 Reps: 12 Rest: 30 sec.
Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face , and then lower your arms behind your head as far as you can . Pull the dumbbell back to the starting position. That's one rep.
Sets: 1 - 2 Reps: Hold for 60 sec. Rest: 60 sec.
Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That's one set.
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