1A: Romanian Deadlift
Grasp the bar at shoulder width and bend your hips back. Keeping your lower back arched and the bar pulled in against your body, lower your torso until you feel an intense stretch in the hamstrings. Extend your hips to come back up.
1B: Push Press
Hold the bar at shoulder width and nudge it off the rack. Keep your forearms perpendicular to the floor. Quickly bend your hips and dip your knees to gather momentum and then explosively press the bar overhead.
Notes: Alternate exercises for 5 minutes. Afterward, rest 3–5 minutes, and then repeat the superset with 5–10% more weight for another 5 minutes. Rest 3–5 minutes, and go on to exercises 2a, 2b, and 2c.
2A: Pull Up
hang from the bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar. If pullups are too difficult, you can perform lat pulldowns.
2B: Goblet Squat
Hold a dumbbell or kettlebell (as shown) with both hands at shoulder level. Stand with feet shoulder-width apart and toes turned out slightly. Bend your hips back and squat as low as you can. *demonstrated above.
2C: Push Up
Keep your body straight with your abs braced. Lower your body until your chest is one inch above the floor.
Notes: Cycle through the exercises for 6 minutes. Afterward, rest 3–5 minutes and then repeat the circuit with 3–5% more weight for another 6 minutes. Rest 3–5 minutes, and go on to exercises 3a and 3b.
3A: Barbell Calf Raise
Set up a barbell as if to squat, but stand on a block or step. Lower your heels toward the floor so you feel an intense stretch and then raise them as high as you can.
3B: Dumbbell Flye
Hold a dumbbell in each hand and lie back on a flat bench. Press the weights over your chest with palms facing each other. Keeping a slight bend in your elbows, lower the weights out and away from your body until you feel a deep stretch in your pecs. Bring your arms back up.
Notes: Alternate for 4 minutes. Afterward, rest 2 minutes, then repeat for another 5 minutes.