Day I Part I

Weighted Pullups

SETS: See Below REPS: 1

Attach a weighted belt around your waist or hold a dumbbell between your feet. Hang from the bar with your hands outside shoulder width and palms facing away. Perform several low-rep warm-up sets until you reach a load that’s about 85% of what you think you could get for one perfect rep. (So if you think you can lift 45 pounds once, stop at between 35 and 40.) Go a little heavier each week until you hit your absolute max on Week 4.

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Day I Part II

V-SITUP ♥

Lie on the floor with your hands at your sides and palms facing down. Brace your abs and simultaneously raise your torso off the floor while lifting your legs so that your body forms a V-shape in the top position. CHANGE IT UP: You can also choose from these other optional ab exercises on this day: ● Ab wheel rollout ● Situp ● V-situp with knees bent

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Day I Part III

SUSPENDED CHINUP ♦

Attach a suspension apparatus to a chinup bar and adjust the handles so they’re at your sternum. Let your body hang directly beneath the handles and then pull yourself up (you can use your legs a bit to help you).

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Day 2 Part I

SQUAT, SETS: SEE BELOW REPS: 1.

Stand with your feet outside shoulder width, toes pointed slightly outward. Keep your upper back tight and shoulder blades pulled together. Bend your hips back and then your knees (push 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. Keep your posture as upright as possible and maintain the normal arch in your lower back. Work up to a heavy single rep as you did in Day I and increase it each week.

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Day 2 Part II

ONE-ARM DUMBBELL SWING ♦

Hold a kettlebell or dumbbell with one hand and take an athletic stance. Let the weight hang between your legs and then explosively extend your hips. Let the momentum help you swing the weight up.

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Day 2 Part III

ROCKET JUMP ♠

Stand with feet shoulder width apart and squat down, touching your hands to the floor. Explosively jump straight up, reaching your hands straight overhead.

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Day 3 Part I

STANDING SHOULDER PRESS

SQUAT, SETS: SEE BELOW REPS: 1.

Grab the bar with a slightly wider-than-shoulder-width grip and hold it at shoulder level. Squeeze your shoulder blades together and push your chest out. Press the bar overhead and shrug your shoulders in the top position. Work up to a heavy single rep and increase it each week as you progress.

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Day 3 Part II

SUSPENDED INVERTED ROW ♦

Set up a suspension trainer, grab the handles, and hang underneath it with arms extended and knees bent 90 degrees. Allow your shoulder blades to spread apart. Pull your body up until your back is fully contracted.

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Day 3 Part III

HINDU PUSHUP ♠

Get into pushup position on the floor, bend your knees a bit, and stick your butt in the air. Bend your elbows and lower your face and then your chest to the floor in an arcing motion. Then push yourself back to the starting position.

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