1 Zercher Squat

Sets: 2-4 Reps: Work up to your 3RM

Set up a barbell low enough in the squat rack that you can reach your arms under it and let it rest in the bend of your elbows. Cup one hand over the other and, keeping your lower back arched, lift the bar out of the rack. Stand with your feet outside shoulder width and turned out about 45 degrees. Keeping your chest up, squat as low as you can. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter.

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2A Neutral-Grip Pullup

Sets: As many as needed Reps: 60

Hold parallel chinup handles or use a V-grip handle on a normal bar and hang. Pull yourself up until your chin is over the bar. Perform 60 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.

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2B Pushup

Sets: As many as needed Reps: 60

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head. Lower your body until your chest is about one inch off the floor, and then push yourself back up. Perform 60 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.

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3A Cable Pullthrough

Sets: 3 Reps: 12-15, 8-12, 6

Attach a rope handle to the bottom pulley of a cable station and straddle it, facing away from the station. Bend at the hips with your lower back arched, and then extend your hips, pulling the cable up through your legs.

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3B Svend Press

Sets: 3 Reps: 12-15, 8-12, 6

Pick up two weight plates (probably 10 pounds to start with) and squeeze them together with your hands on the smooth sides. Hold them in front of your chest and then press them in front of you and back, squeezing the whole time.

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4A High Cable Woodchop

Sets: 3 Reps: 12-15, 8-12, 6

Attach a rope handle to the top pulley of a cable station and grab it with both hands. Rotate your torso diagonally downward as if you were chopping into a tree (allow your feet to pivot naturally).

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4B Swiss-Ball Crunch

Sets: 3 Reps: 12-15, 8-12, 6

Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch. Tuck your chin to your chest and crunch your rib cage toward your pelvis. You can add weight on subsequent sets if your body weight alone allows you to complete the reps easily.

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5 Tabata Interval

Sets: 1 Reps: Perform each exercise for 20 seconds

Perform the following exercises in succession (not shown)

  • Jump Squat
  • Mountain Climber
  • Burpee
  • Jumping Jack

Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more.

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