YearLong Workout Plan
1A Band-Resisted Pushup
Wrap a resistance band (available at elitefts.com) around your back and hold an end in each hand. Get into pushup position and tighten the band around you if you need to so that the band provides resistance in the top position of the pushup [1]. Lower your body until your chest nearly touches the floor [2], and push back up. That’s one rep.
Workout B
1A Band-Resisted Pushup
Sets: 3 Reps: 6 Tempo: 111 Rest: 60 sec.
1B Neutral-Grip Row To Face
Sets: 3 Reps: 6 Tempo: 111 Rest: 90 sec.
2A Jumping Lunge
Sets: 2 Reps: 8–10 (each leg) Tempo: 111 Rest: 60 sec.
2B Dumbbell Push Press
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 sec.
3 Swiss-Ball Plank w/ Leg Raise
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 sec.
