1 Box Squat

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

Place a box a few inches behind you and set up as you would for a normal squat, but take a wider than normal stance. Bend your hips back and lower your body until your butt touches the box (but don't rest on the box). Squeeze your glutes and extend your hips to return to the starting position. 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.

   [pagebreak]

2a Lat Pulldown

Sets: 3 Reps: 10

Sit at a lat-pulldown station and grab the handle with hands just outside shoulder width. Pull the bar down to your collarbone, and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). Complete your reps, rest as little as possible, and go on to the keystone deadlift.

   [pagebreak]

2b Keystone Deadlift

Sets: 3 Reps: 10

Hold the bar at arm's length and, keeping your lower back arched and chest out, push your hips back and lower the bar until it touches your knees. Keep the bar in contact with your thighs the entire time. Squeeze your glutes and extend your hips to come back up. Complete your reps, rest as little as possible, and go on to the weighted situp.

   [pagebreak]

2c Weighted Situp

Sets: 3 Reps: 10

Lie on your back on the floor with your knees bent 90 degrees. Hold a weight plate behind your head. Sit up all the way. Complete your reps, rest as little as possible, and go on to the triceps pushdown.

   [pagebreak]

2d Triceps Pushdown

Sets: 3 Reps: 10

Attach a rope handle to the top pulley of a cable station. Hold an end of the rope in each hand and tuck your elbows tight against your sides. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms. Complete your reps, rest, and then repeat the circuit, starting with the lat pulldown again.

   [pagebreak]

3a Hammer Curl to Overhead Press

Sets: 3 Reps: 10

Hold a dumbbell in each hand with palms facing your sides. Curl the weights up (a hammer curl) and then press them overhead. Complete your reps, rest as little as possible, and go on to the stepup.

   [pagebreak]

3b Stepup

Sets: 3 Reps: 10 (each side)

Hold a dumbbell in each hand and stand in front of a bench or step. Step up with your right leg, leaving your left trailing off. Complete all your reps on one leg and then repeat on the other one. Rest as little as possible and go on to the pushup.

   [pagebreak]

3c Pushup

Sets: 3 Reps: 10

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 torso is about one inch off the floor and then push yourself back up. Complete your reps, rest as little as possible, and then go on to the Russian twist.

   [pagebreak]

3d Russian Twist

Sets: 3 Reps: 10

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 at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. Complete your reps, rest, and then repeat the circuit again, beginning with the hammer curl to overhead press.

Back to Yearlong 2010