YearLong Workout Plan
1A Overheated Squat
Grab a barbell with a twice shoulder-width grip and press it up overhead.
Stand with your feet about shoulder-width apart and feet turned out slightly [1]. Squat down as low as you can while keeping your lower back in its natural arch [2]. Extend your hips and knees to return to the starting
position. That’s one rep.
1A Overheated
Reps: 20 Tempo, Tempo: 321, Rest: 60 sec.
1B Swiss-Ball Jackknife
Reps: 15 (Each Leg), Tempo: 321, Rest: 60 sec.
2A Single-Leg Bridge
Reps: 15, Tempo: 321, Rest: 60 sec.
2B Cuban Press
Reps 15, Tempo: 321, Rest: 60sec
3 Plank
Reps: Hold for 60 sec., Rest: 60 sec.
