HOW TO DO IT: You’ll train one to three days a week, according to the table above. On each training day, you’ll per- form one of the four complexes on the following pages. One focuses on the upper body, one on the lower body, and two others are total-body workouts. For each complex, perform a
set of each of the exercises in the order shown without resting in between. Complete 6–8 reps for every exercise. That’s one run. When performing multiple runs, rest the prescribed amount of time between runs (as shown on the table). For the first five weeks, you may perform additional training outside the complex workouts shown here; however, after Week 5, stick to only the workouts listed for Weeks 6–8. This will prevent overtraining.
WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set. You’ll need to plan your route around the gym and set up the equipment you need before beginning your first run. As you progress and get stronger, heavier weights can be used as long as you are still reaching the target of 6–8 reps per exercise and using proper form.
1 SQUAT
Step under the bar, squeeze your shoulder blades together, and rub against the bar with your traps. Grab the bar, keeping your hands as close together as is comfortable. Nudge the bar off the rack, take three steps back, and stand with your feet a bit wider than shoulder-width apart and toes turned outward [1].Bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2].Explode upward. That’s one rep.
2 CHINUP
Grab onto a chinup bar with hands shoulder-width apart. Hang from the bar with your feet off the floor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2],and then reverse the movement to return to the starting position. That’s onerep.
3 LUNGE W/ OVERHEAD PRESS
Stand with your feet shoulder-width apart and dumbbells in each hand, both arms extended overhead as in a shoulder press [1].Step forward with your left leg and bend both knees until your left thigh is parallel to the floor. Lower the weights to shoulder level [2].Now step out of the lunge and back to the starting position, pressing the weights overhead again. That’s one rep. Perform 6–8 reps, and repeat on the opposite leg.
4 PUSHUP/ROW
Hold a dumbbell in each hand, then get into pushup position with your hands resting on the dumbbells. Perform a pushup, lowering your body until the dumbbells touch your chest[1],and then push yourself back up. Now row the right-hand dumbbell to your chest [2],and then return it to the floor. Repeat on the left side. That’s one rep.
5 CABLE WOODCHOP
Grab the handle of the pulley with both hands [1]and rotate your torso diagonally downward as if you were chopping into a tree (allow your feet to pivot naturally) [2].Reverse the motion to return to the starting position. That’s one rep. Perform 10 reps on each side.
