1 Decline Bench Press

Sets: 5 Reps: 8

Set an adjustable bench to a decline and lie back on it, securing your feet in the braces. Squeeze your shoulder blades together and arch your back. Grab the bar with an outside shoulder-width grip and squeeze it tightly. Lower it to your sternum. Perform all five sets with the heaviest weight possible.

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2a Single-Leg Back Extension

Sets: 4 Reps: 8 (each leg)

Secure one leg in the back extension apparatus and allow your hips to bend 90 degrees. Pulling with the hamstrings and glutes of the secure leg, extend your back until your torso forms a straight line. (Not shown)

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2b Weighted Back Extension

Sets: 4 Reps: 8

Secure one leg in the back extension apparatus and allow your hips to bend 90 degrees. Pulling with the hamstrings and glutes of the secure leg, extend your back until your torso forms a straight line. (Not shown)

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3 Weighted Pullup

Sets: 5 Reps: 8-10

Attach a weighted belt around your waist or hold a dumbbell between your feet and hang from a pullup bar. Pull yourself up until your collarbone meets the bar.

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4 Bicycle Crunch

Sets: As many as needed Reps: 100

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. Perform 100 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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5 Tabata Interval

Sets: 1 Reps: Perform each exercise for 20 seconds

Perform the following exercises in succession (not pictured):

  • Burpees
  • Pushups
  • Jump Squats
  • Mountain Climbers

Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more for a total of four minutes' work.

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