Seven moves that make two killer workout routines
Do the routines 2 to 3 days a week, alternating between the two versions, so you're never doing the same routine on consecutive workout days. And choose a weight that lets you complete the set with perfect form.
When the moves are labeled with numbers, do them as an alternating set -- or a "superset," in trainer-speak. Example: For B1 and B2, do one set of B1 followed immediately by one set of B2, and then rest. Continue repeating until you've completed all the sets, then move on to exercise C.
Workout 1 (all 7 moves)
reps: 4
sets: 3 to 4
rest between sets: 90 seconds
Workout 2 (the same 7 moves)
reps: 8
sets: 2 to 3
rest between sets: 60 seconds
Do the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.
A. Front Squat And Push-Press Combo
Grab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder-width apart. Bend your elbows, bringing your knuckles toward your body until they're touching the outside of your shoulders
(A). Lower your hips until your thighs are parallel to the floor
(B). Straighten your legs and use your momentum to press the bar overhead (you'll need to move your chin back a bit)
(C). Pause, then lower the bar. That's 1 rep.
B1. Step up
Grab a pair of dumbbells and stand up to 2 feet from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step
(A) and press up through the leg. Allow your right leg to come up and brush the bench
(B), but don't put any weight on it. Step down with your right leg, then your left. Complete all reps, then repeat, stepping up with your right leg. That's 1 set. Go to B2.
B2. One-Point Dumbbell Row
Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other
(A). Squeeze your shoulder blades together and bring your elbows toward the ceiling until they pass your torso
(B). Do half the reps, then switch legs and finish the set. Return to B1 after a rest.
C1. Single Dumbbell Overhead Squat
Grab two dumbbells, one twice the weight of the other. Stand with feet shoulder-width apart, holding the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Next, position the right weight between your legs with arm straight, palm facing you
(A). Squat until your thighs are parallel to the floor
(B). Return to start. Complete all reps without lowering your arms, then switch sides. That's 1 set. Note: The light dumbbell should always be overhead. Go to C2.
C2. T-Pushups
Get into pushup position with feet together and hands shoulder-width apart
(A). Lower yourself until your chest is 2 to 4 inches off the floor
(B). As you push back up, lift your right arm straight up and rotate your body to the right until you form a T, balancing on your left hand and the outside of your left foot
(C). Return to the top of the pushup position and repeat to the opposite side. That's 1 rep. Continue alternating to complete the set. Return to C1 after a rest.
D1. Prone Jackknife
Grab a Swiss ball and get in pushup position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart
(A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands
(B). Straighten your legs to roll the ball back to start. That's 1 rep. Go to D2.
D2. Reverse Woodchop
Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then perform a squat
(A). Keeping your chest up and arms straight, press your feet into the ground as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder
(B). Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side. That's 1 set. Return to D1 after a rest.
