1A Alternating Dumbbell Bench Press

Sets: 2 Reps: 8 (each arm) Tempo: 30X Rest: 60 Seconds

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up [1], and then lower it back to your chest. Now press the other weight [2], and lower it back down. That's one rep.

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1B Bulgarian Split Squat

Sets: 2 Reps: 8 (each leg) Tempo: 30X Rest: 60 Seconds

Stand a few feet in front of a bench, bend one knee, and rest the top of your foot on the bench [1]. Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg and then switch legs and repeat.

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2A Seated Cable Row

Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds

Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable [1]. Now row the bar to the lower part of your chest [2], and then reverse the motion to return to the starting position. That's one rep.

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2B Lateral Raise w/ External Rotation

Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds

Hold a light dumbbell in each hand and bend your elbows 90 degrees [1]. Raise the weights out to your sides until your upper arms are parallel to the floor [2]. Now rotate your shoulders back so that your knuckles face the ceiling [3]. Reverse the motion to return to the starting position. That's one rep.

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3 Kneeling Medicine Ball Reverse Woodchop

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

Hold a medicine ball with both hands and get into a lunge position, resting your back knee on the floor. Hold the ball on a 45-degree angle in front of your body so that it's closest to the hip of the rear leg [1]. Now swing the ball diagonally and upward over your opposite shoulder (do not let go) [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and sides and repeat.

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