1 Turkish Getup

Sets: 3 Reps: 6 (each arm) Tempo: 211 Rest: 0 Seconds

Hold a dumbbell in one hand and lie on your back on the floor. Hold the dumbbell straight over your face [1]. Keeping the weight at arm's length overhead, raise your torso off the floor [2] and stand up as quickly as you can [3]. That's one rep. Alternate arms each set.

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2A Alternating Medicine-Ball Pushup

Sets: 2-3 Reps: 6 (each arm) Tempo: 311 Rest: 0 Seconds

Get into pushup position, resting one hand on a medicine ball [1]. Lower your body until your chest is about one inch off the floor [2], and then push up. Roll the ball to your other hand, and repeat. That's one rep.

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2B Inverted Row

Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds

Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor [1]. Now squeeze your shoulder blades together and pull yourself straight up [2]. Slowly lower yourself back to the starting position. That's one rep.

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3A One-Arm Dumbbell Swing

Sets: 2-3 Reps: 12 Tempo: 111 Rest: 0 Seconds

Get into an athletic, shoulder-width stance holding a heavy dumbbell in one hand. Allow the weight to hang in front of your body and between your legs [1]. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level [2]. Reverse the motion to return to the starting postion-that's one rep-and immediately begin the second rep. Complete all your reps, and then switch arms and repeat.

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3B Hanging Knee Raise

Sets: 2-3 Reps: 10 Tempo: 3211 Rest: 60 Seconds

Hang from a bar as you would to do a pullup and bend your knees 90 degrees [1]. Contract your abs and raise your knees up to your chest [2]. Lower your knees to the starting position. That's one rep.

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