Sets: 2-4 Reps: Work up to your 3RM, 12
Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath, forcing your abs outward, and bend your hips and then your knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor). Keep your posture as upright as possible and maintain the normal arch in your lower back. 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. Afterward, lighten the load to something you can perform 12 reps with and do one set of 12.
2 L-Sit Pullup
Sets: As many as needed Reps: 60 total
Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Bend your hips 90 degrees so that your legs are straight out in front of you (your body will form an "L" shape). Pull yourself up until your collarbone touches 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.
3 Single-Leg Back Extension
Sets: 3 Reps: 12-15, 8-12, 6
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)
4 One-Arm Dumbbell Bench Press
Sets: 3 Reps: 12-15, 8-12, 6 (one arm)
Hold a dumbbell in one hand and lie back on a bench as in a normal dumbbell bench press. Press the weight over your chest.
5 Russian Twist
Sets: 3 Reps: 20-25
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, then reverse the motion, twisting as far as you can to the left. Do not let your feet come off the floor.
6 Tabata Interval
Sets: 1 Reps: Perform each exercise for 20 seconds
Perform the following exercises in succession (not shown)
- Jump Squat
- Mountain Climber
Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more.