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Yearlong Workout: Phase I, Workout A

3 Woodchop From Lunge

Reps: 10 (each side) Tempo: 311 Rest: 60 Seconds

Attach a rope handle to the high pulley of a cable station and grab it with palms facing each other. Pull the cable over one shoulder and get into a lunge position with your bottom knee resting on the floor [1]. Pull the cable downward and across your body (diagonally)-as if you were chopping wood-until it ends up in front of your resting knee [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and the shoulder you start from and repeat.

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