1A Reverse Lunge from Step

Sets: 2-3 Reps: 15 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and stand on an elevated surface, such as an aerobics step [1]. Step backward off the surface and onto the floor with one leg, lowering your body until your rear knee nearly touches the floor [2]. 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.er arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight to the floor. That's one rep.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases

[pagebreak]

1B Wide-Grip Seated Row

Sets: 2-3 Reps: 15 Tempo: 311 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.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases

[pagebreak]

1C Hitchhiker

Sets: 2-3 Reps: 15 Tempo: 311 Rest: 90 Seconds

Hold a dumbbell or weight plate in each hand and, keeping your lower back in its natural arch, bend at the hips and let your arms hang straight down [1]. Now raise your arms up and 90 degrees away from your sides until they're parallel to the floor (as if you were doing a lateral raise), thumbs pointing to the ceiling [2]. Reverse the motion to return to the starting position.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases

[pagebreak]

2A Multi-Plane Lunge

Sets: 2-3 Reps: 5 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and stand with your feet shoulder-width apart [1]. Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [2]. Push yourself back to the starting position. Now lunge laterally to the same side as the leg you lunged forward with [3]. Finally, lunge laterally again, but turn your body so that you're facing the direction you're lunging and your foot lands 90 degrees to your torso [4]. That's one rep. Complete all your reps on one leg, and then switch sides and repeat.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases

[pagebreak]

2B Close-Grip Pulldown

Sets: 2-3 Reps: 15 (each leg) Tempo: 311 Rest: 60 Seconds

Sit at a pulldown station and grab the bar with an overhand grip, hands inside shoulder width [1]. Squeeze your shoulder blades together and pull the bar straight down to your collarbone [2]. Reverse the motion to return to the starting position. That's one rep.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases

[pagebreak]

2C Swiss-Ball Knee Drive

Sets: 2-3 Reps: 15 (each leg) Tempo: 111 Rest: 60 Seconds

Get into pushup position with your hands on a Swiss ball. Raise one leg off the floor and drive it up until it touches the ball [1]. Return to the starting position. Repeat with the other knee [2]. That's one rep.

Back to the Beginning of Phase IX

  Video: Watch All of These Excercises Now

Back to Phase IX
All Phases