1 Squat

Sets: 2-4 Reps: Work up to your 5RM

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 (A). 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 (B). Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.

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2 Pullup

Sets: As many as needed Reps: 50

Hold the bar with hands outside shoulder width, palms facing away from you (A). Pull yourself up until your chin is over the bar (B). Perform 50 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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3 Cable Pull-Through

Sets: 3 Reps: 12-15, 8-12, 6

Attach a rope handle to the low pulley of a cable station and straddle it, facing away from the station. Take a few steps forward to put tension on the cable (A). With your lower back in its natural arch, bend your hips backward, allowing the cable to pull your hands through your legs. Stop when you feel your lower back is about to round (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.

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4 Dumbbell Bench Press

Sets: 3 Reps: 12-15, 8-12, 6

Lie back on a flat bench with a dumbbell in each hand. Hold the weights at chest level (A) and then press them straight overhead (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.

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5 Bicycle Crunch

Sets: 4 Reps: 20-25 (each side)

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 (A). Twist your body and touch the other elbow to your other knee (B).

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6 Tabata Interval

Sets: 1 Reps: Perform each exercise for 20 seconds

Perform the following exercises in succession: burpees, pushups, jumping jacks, and body-weight squats. 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.

Not Shown

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