Workout 1

Box Jump
Do 4 sets of 5 jumps on a 20-inch box or higher.

Trap Bar Deadlift
Do 4 heavy sets of 5 reps (sub in a traditional deadlift if you don’t have a trap bar handy).

Body Saw
Get into plank on your forearms on a wooden surface and place two gliding discs or dish towels under your feet. Engage your abs and, keeping your forearms in place, slide forward a couple inches, then back for 1 rep. Do 4 sets of 12 reps.

Single Leg Squat
Holding a heavy dumbbell at your chest, lower into a squat on one leg, keeping your opposite leg straight out in front of you (go as low as you can while keeping your back flat and chest up). Do 3 sets of 10 reps on each leg.

Side Plank
Get into side plank for 3 sets of 30-second holds on each side. Start with your forearm down, and to make it more challenging, go up to your hand and raise your top leg.

Sliding Leg Curl
Lie face-up on a wooden surface with knees bent and your feet on two gliding discs or dish towels. Bridge up, engage your glutes, and slowly slide your feet out until your legs are straight; return back to the bridge, keeping hips high throughout. Do 4 sets of 12 reps.

Heavy Sled Push
Pile as much weight as possible onto a sled or prowler and push it for 20 yards. Give yourself a 30- to 60-second break, and repeat for a total of 8 pushes.

Workout 2

Bulgarian Split Squat Jumps
Stand with your left foot elevated on a soft box or surface behind you, right foot lunged forward. Pushing off your right heel and using your arms to propel you, explode up as high as you can, then land softly in a lunge, left foot still elevated. (Feel easy? Wear a weighted vest.) Continue for a total of 6 reps, then repeat on the opposite side. Do 3 sets.

Landmine Reverse Lunge
Load one end of a barbell with a 25-pound plate, and wedge the other end into the corner of a wall. Grab the weighted end of the barbell with your left hand, and lunge backward on your left leg, bending both knees to a 90-degree angle. Do 10 reps, then repeat on opposite side. Do 4 sets.

Ab Wheel Rollout
Starting on your knees, slowly roll an Ab Wheel out as far as you can go while keeping a neutral spine; return to start. Try to get a little farther out each time, while keeping good form. (Don’t have an Ab Wheel? Sub in a barbell with 10-pound plates on each side.) Do 4 sets of 12 reps.

Landmine Single-Leg Roman Deadlift
Load one end of a barbell with two 25-pound plates, and wedge the other end into the corner of a wall. Stand with the weighted end of the barbell in your right hand, left knee slightly bent. Slowly hinge forward from your hips as you raise your right leg behind you, until you touch the weight to the ground (make sure your back is flat); reverse to start. Do 10 reps, then repeat on opposite side. Do 4 sets.

Oblique Hold
Lie on your side with your legs stacked and your arms stretched overhead. Lift your torso off the floor as high as you can, and hold for 30 seconds. Roll to your other side and repeat. Do 3 sets.

Single Leg Squat
Holding a heavy dumbbell at your chest, lower into a squat on one leg, keeping your opposite leg straight out in front of you (go as low as you can while keeping your back flat and chest up). Do 3 sets of 10 reps on each leg.

Bike Sprints
Get on an indoor bike — an Airdyne works best, but you can use any stationary bike — and do 8 rounds of 20 seconds on (push as hard as you can) and 40 seconds off.

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