1a Dip

Sets: 4 Reps: 10

Go to a parallel bar dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor. Complete your reps, rest as little as possible, and go on to the burpee.

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1b Burpee

Sets: 4 Reps: 10

Squat and touch your hands to the floor, then shoot your legs out straight behind you to go into pushup position. Reverse the motion to come back up quickly. Complete your reps, rest as little as possible, and go on to the inverted row.

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1c Inverted Row

Sets: 4 Reps: 10

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. Now squeeze your shoulder blades together and pull yourself straight up. Complete all your reps, and then go on to the jump squat.

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1d Jump Squat

Sets: 4 Reps: 10

Squat until your thighs are nearly parallel to the floor, then jump as high as you can.

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1e Pushup

Sets: 4 Reps: 10

Lower your body until your chest is about an inch off the floor.

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1f Bicycle Crunch

Sets: 4 Reps: 10

Lie on your back and extend one leg and bend the other one so your knee is near your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee. Complete your reps, and then rest as needed. Repeat the entire circuit, beginning with the dip.

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