How to do:
– Start each session with a quick pre-activation warm-up
– Perform Strength Series or Metabolic Conditioning circuit (complete two Strength Series and one Metabolic Conditioning workout each week on nonconsecutive days)
– Don’t risk overtraining.
– The benefits of this three-days-a-week routine are seen in boosting mobility for everyday movement, blasting all your major muscle groups, and destroying fat in difficult spots, such as your abs.
Each workout should begin with this three simple exercises to wake the muscles you’ll be training
– Starting position – Standing with your feet shoulder-width apart, arms at your sides (a).
– Extending your arms in front of you and keeping your torso tall, bend your knees to lower your body as far as you can (b).
– Hold this position a while, then slowly push yourself back up to starting position, to complete one rep
Perform 20 reps.
STANDING BAND ROW
– Starting position – Standing with feet shoulder-width apart on top of a resistance band, hold each end of the band and bending your knees, hinge forward at your waist (a).
– Keeping a flat back, raise the band up toward your sides, while your elbows are close to your body (b).
– Lowering return to starting position to complete one rep;
Perform 20 reps.
ROPELESS JUMP ROPE
– Starting position – Standing, knees soft, your arms at your sides
– Bend your elbows and while jumping make small circles with your arms
– Jump immediately after landing,
Perform jumping for 45 seconds.
– Starting position – Standing with your feet hip-width apart, hold a kettlebell in front of your chest (a)
– Pushing your hips back, bend your knees to lower your body as far as you can (b).
– Quickly pushing yourself back up, return to starting position, to complete one rep
Perform 10 to 12 reps (slow movements on the way down and up)
SINGLE-ARM DUMBBELL ROW
– Starting position – Standing with left hand on your hip and a dumbbell in your right hand. Hinging forward at your hips, extended your right arm toward the floor and the weight is in front of your right knee (a).
– Keeping the back flat, brace your abs and pull the weight up toward your right side (b), to complete one rep
Perform eight to 10 reps on one side, then switch sides.
– Starting position – laying on the floor keep your hands behind your ears (a).
– Raise your back, legs and head off the floor, then using your abs, drive your left elbow toward your right knee, keeping your left leg straight (b).
– Release, then drive on opposite side (c).
Alternate as fast as you can for 20 seconds, rest for 10 seconds and continue for four minutes.
– Starting position – standing with feet shoulder-width apart, hold a pair of dumbbells at your shoulders (a).
– Pushing your hips back and down, lower into a squat (b).
– Pushing back up, press the dumbbells up until your arms are straight (c).
– Lowering the weights return to starting position, to complete. one rep
Perform 15 reps.
– Starting position – standing in front of a step or bench, place the hands on your hips and your left foot on step (a).
– Pressing through your left foot, raise your body until your left leg is straight (b).
– Bending your left knee, lower your right foot and return to starting position and repeating on the other side complete one rep
Perform 10 reps.
- Starting position – standing with feet hip-width apart and arms by sides (a).
– Squatting down, place your hands on the floor in front of the toes (b),
– Quickly kick your legs back to pushup position (c).
– Quickly push yourself back up to starting position, to complete one rep
Perform eight reps.