Build functional strength, flexibility, and endurance with this full body workout plan.
Zack Even-Esh and Joe Stankowski
DIRECTIONS Perform the exercises as a circuit, completing a set of each in turn and resting as little as possible between sets. Repeat for 10 circuits (until you’re doing only one rep per exercise).
1. JUMP SQUAT Reps: 10 to 1 Rest: 0 sec. Stand with feet shoulder-width apart and squat down about halfway. Jump as high as you can. Land with soft knees and begin the next rep. Perform 10 reps. Each time you repeat the circuit, perform one less rep. So the next round you’ll do 9 reps, then 8, and so on down to 1 rep.
2. PULLUP Reps: 10 to 1 Rest: 0 sec. Hang from a pullup bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Perform 10 reps down to 1 as described at left.
3. Dip Reps: 10 to 1 Rest: 0 sec. Suspend yourself over parallel bars and then lower your body until your upper arms are parallel to the floor. Perform 10 reps down to 1.