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The Girly Workout That Gets Legit Results

The popular plastic sliding discs you see online and in some gyms—look like they’re for women, and, yes, some of them even come in pink. But they’re as masculine a training tool as the barbell itself.

Day III

1A) Chinup
Sets: 4
Reps: as many as possible
Hang from a pullup bar with hands shoulder-width apart and palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

1B) Body Saw (above)
Sets: 4
Reps: 8
Get into pushup position and bend your elbows so your forearms lie flat on the floor. Rest your toes on sliders. Brace your abs and pull your elbows in so your body moves forward, then move your body backward as if it were a saw. Keep your hips in line with your torso.

2A) Reverse Lunge (above)
Sets: 3
Reps: 8, 1 1⁄2 reps (each side)
Perform as you did on Day I, but after you reach the bottom position, come halfway back to the starting position. Return to where your back knee is almost touching the floor, then reverse the motion, driving your front foot’s heel into the floor to stand up.

2B) Side Plank
Sets: 3
Reps: Hold for 30 sec. (each side)
Rest your right forearm on the floor and turn your body so your right side is facing the floor. Lift your hips off the floor so that only your forearm and right foot are touching it. Your body should form a straight line from your head to your feet. Hold the position, bracing your core.

3A) Single-leg Eccentric Leg Curl
Sets: 3
Reps: 8 (each side)
Lie on your back on the floor with your right heel on a slider. Straighten your left leg and aim it at the ceiling. Pull your right heel in to your butt, squeeze your core, and push your hips into the air. Then slowly allow your right heel to slide back out.

3B) Pushup
Sets: 3
Reps: as many as possible
Place your hands on the floor, shoulder-width apart, and keep your feet close together. Squeeze your shoulder blades together and slowly lower your chest until it almost touches the ground. Push yourself back up.

Workout Finisher: Warrior Conditioning>>>

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