Build functional strength, flexibility, and endurance with this full-body workout plan.
Zack Even-Esh and Joe Stankowski
OPTION C Combining exercises whenever possible helps you work more muscles in the same amount of time. These hybrid moves allow you to get the benefit of six exercises in a workout that actually prescribes only three.
HOW IT WORKS This workout can be combined with the previous two for a three-day-per week program done in the order shown. Or, combine it with either one of the two previous workouts and alternate them throughout the week.
DIRECTIONS Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. If you can’t perform 10 reps for a particular set, do as many as you can without going to failure (end the set with one or two reps in you) and then rest a few moments. Continue when you can to complete the remaining reps.
1. BURPEE TO BROAD JUMP Sets: 3 Reps: 10 Rest: 90 sec. Bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Perform a pushup and then jump your legs back up to your hands. From there, jump forward as far as you can.
2. DIP TO LEG RAISE Sets: 3 Reps: 10 Suspend your body over parallel bars and lower yourself until your upper arms are parallel to the floor. Press yourself back up and then raise your legs straight out in front of you.
3. PULLUP TO KNEE RAISE Sets: 3 Reps: 10 Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar and then raise your knees to your chest in the top position.