YOU CAN
SUBSTITUTE ANY
OR ALL OF THESE
EXERCISES FOR A
SIMILAR MOVE ON
THE PREVIOUS
PAGES. YOU CAN
ALSO TREAT THESE
MOVES AS EXTRAS
TO MAKE YOUR
WORKOUT HARDER.
1 CHIN-UP OPTION
Inverted Row with Towel Grip
Wrap a towel around a bar so you can grip the ends with your
hands about shoulder-width apart. Hang below the bar from
the towel with your arms straight. Pull yourself up, keeping
your body straight from head to heels. Pause and return to the
starting position. 3 sets of 10(^3) LOWER-BODY OPTION
Self-Assisted Pistol Squat
Stand next to a pole with your right hand resting on it for
support. Lift your right foot off the ground. Squat on your left
leg while extending your right leg forward, keeping it as
straight as you can. Return to the starting position and repeat.
3 sets of 5 reps per leg
2 CORE OPTION
Dead Bug with Towel
Loop the towel around a pole and lie on your back with your
head near the pole. Grab the ends of the towel. Lift your legs
and bend your knees 90°. Pull the towel and tighten your abs.
Extend your right leg straight out, pause and pull it back.
Repeat with your left leg. That’s 1 rep. 3 sets of 4
(^4) PUSH-UP OPTION
One-Arm Push-up with Non-working Arm Extended
Assume a push-up position but with your left arm further out
to the side, your right hand on the ground with fingers
pointing forward. Lower your chest towards the ground in a
slow, controlled movement, then push back up, doing most
of the work with your right arm. 3 sets of 4 reps per arm
OPTIONAL
EXERCISES
Get Fitter With Twitter
The next performance enhancer:
social media. Twitter discussions
about your workouts may help you
stay in shape. Tweeters in a six-week
Japanese study averaged 2,557 more
steps per day and reduced their waists
by 2cm more than non-tweeters did.
A Man, A Plan. Damn!
“ In a European Journal of Applied
Physiology study, gym goers
contracted their muscles more
forcefully when told to hold the
contraction for 30 seconds than when
they were given no duration. So plan
your reps, sets or time.
Hiit It Weekly
It doesn’t take much training to teach
an old dog a new HIIT trick.
Researchers in Scotland put lifelong
sedentary men ages 56-65 through
HIIT workouts every five days. Six
weeks later, despite no other training,
the group had more leg power.
BULLETIN
STRENGTH
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