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MONDAY
FOCUS: CHESTIncline Dumbbell Fly
Lie on an incline bench with
dumbbells held in a neutral grip out
in front of you, elbows slightly bent.
Bring the weights out and down
until you feel a stretch in your pecs.
Drive the weights back up.Step-Ups
Choose a platform of challenging
height. Place your right foot on it and
lean in so your left leg is straight and
all your weight is on your right foot.
Using minimal momentum, drive
through your right foot until you’re
standing at the top. Step back down.
Be sure to work both legs equally.Flat-Bench Fly
Perform as above on a flat bench.Body-Weight Squat
Stand tall with your feet at shoulder-
width and your hands clasped in front
of you or behind your head. Stick out
your butt and break at the knees until
your thighs are parallel with the floor.
Drive back up.Push-Up
You know the drill. Body straight,
elbows tucked in, lower your chest to
the floor before pushing back up.Battle Ropes
Grab a rope in each hand, bend your
knees and sit back as though sitting
on a stool. Single-whip the ropes to
create a rippling effect in the
equipment – and your midsection.FINISHER
Battle Ropes In One-Arm
Plank Position
Do a plank and grab a battle rope in
your right hand. Whip it for 10
seconds; rest for 5. Do that 5 times.
Hurts, doesn’t it?TUESDAY
FOCUS: BACKBarbell Row
Grab a barbell and bend forward from
your hips, keeping your back neutral.
With your arms at a dead hang, row
the bar up to your upper abs, then
squeeze your lats and lower.Jump Rope
Make like Rocky in Rocky III.Chin-Up
Jump up and grab the bar with an
underhand grip. Body straight, pull
yourself up until your chin clears the
bar. Lower under control. Can’t do the
10-12 reps? Use a band or a spotter
for a little help.Run/Sprint On The Spot
Be sure to pump your arms, too.Back Extension
Lie prone, arms out in front.
Lift your arms and legs off the floor
and hold that Superman pose fo r
10-15 seconds.Medicine-Ball Slam
Grab a ball of challenging weight.
Take a wide stance and lift it above
your head, now drive it hard into the
ground. Retrieve and repeat.FINISHER
Switch Lunges
Step forward with your right foot and
lower into a lunge position. Jump up
explosively, switching leg positions in
mid-air. Go for 10 seconds, rest for
five. Do that 10 times.THURSDAY
FOCUS: ARMSDip
Grasp the handles of a dip station and
hold yourself aloft. With chin up and
body straight, bend at the elbows and
lower yourself until your upper arms are
parallel with the floor. Press back up.Mountain Climber
Get into a push-up position. Now
alternate bringing your right knee up
towards your right elbow and left
knee towards your left elbow. Fast!Lying Triceps Extension
Lie back on a flat bench holding a
dumbbell in both hands above your
face. Give at the elbows to lower the
weight to your forehead, feeling the
stretch in your tris. Push back up.Step-Up
As described.EZ Bar Curl
Grasp the bar with an underhand grip.
With elbows tucked at all times into
your sides, use your biceps to curl the
bar up to your shoulders. Lower
slowly.Bodyweight Squat
As described.Hammer Curl With Supination
Hold dumbbells with a neutral grip at
your sides. Start curling them up to
your shoulder, but halfway through
the movement switch to an
underhand grip. Lower under control.Boxing
Work over the bag or your own
shadow. Jab, hook, duck and weave.FINISHER
Burpee
Squat, plank, push-up, tuck and
spring. Rest for 5. Do that 10 times.FRIDAY
FOCUS: SHOULDERSAlternate Dumbbell Raise
Hold loaded dumbbells above your
head. Lower the right one and push
back up. Now lower the left and push
back up.Bike Intervals
Stay in the seat for the moderate
phase; get off it for the sprint.Lateral Raise
Hold two light dumbbells at your side.
Arms just slightly bent, raise them till
they’re level with your shoulders,
tilting the weights slightly at the top
as though you’re pouring from a jug.Bike Intervals
Repeat above.Front Raise With Dumbbell
Hold a dumbbell so it’s resting on
your thighs. From a braced stance,
raise it to chest level while keeping
your arms straight. Lower slowly.FINISHER
Battle Ropes In One-Arm
Plank Position
As described.COVER GUYBUILD
MUSCLE
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