1 Squat/Burpee/Pushup and Press Combo

Sets: 2-3 Reps: 10 Tempo: 211 Rest: 90-120 Seconds


Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, squat down as low as you can [1], and then shoot your legs back behind you and plant your hands on the floor to get into pushup position [2]. Perform a pushup [3], and then jump back up [4] to a standing position. Now press the dumbbells overhead [5]. That's one rep.

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2A Incline Dumbbell Press

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

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides [1]. Without moving your upper arms, curl both dumbbells as high as you can [2]. Lower the weights back to the starting position. That's one rep.

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2B Deadlift

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

Stand with your feet about shoulder-width apart your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise to hip height [2]. Reverse the motion and return the bar to the floor. That's one rep.

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3A Underhand-Grip Seated Row

Sets: 2-3 Reps: 10 Tempo: X 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 underhand grip (palms facing up) 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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3B Dumbbell Curl to Press

Sets: 2-3 Reps: 10 Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand [1] and, keeping your upper arms stationary, curl the weights up as high as you can [2]. From there, press the weights straight overhead [3]. Reverse the motion to return to the starting position. That's one rep.

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4 Dumbbell Swing/h4>

Sets: 2 Reps: 5 Tempo: 20 0 10 Rest: 60 Seconds

Holding a heavy dumbbell with both hands, get into an athletic, shoulder-width stance. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump [1], and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level [2]. Reverse the motion to return to the starting position-that's one rep-and immediately begin the second rep.

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