The typical Jay Glazer workout is broken into “clusters” of three sets of three exercises, each of which starts with hardcore abs. This, Glazer says, replicates the short frenetic burst of martial arts combat and makes sure the core gets the biggest workout of all. Here’s a full session you can do in any gym.
AB Starter Routine
Get in a situp position parallel to a wall. Do a traditional situp, but at the top of the motion turn and slap the wall with both hands. Do 10, then turn and repeat on the opposite side. Next, switch your position so your feet are facing the wall. Now do 10 and slap the wall directly in front of you. Repeat these 30 situps before each cluster.
Cluster 1: Exercise Set Workout
EXERCISE 1: Grab 20-pound dumbbells, then hold and rest them on your shoulders. Lunge forward with your right foot, then return to the start position. Now do a traditional squat. Next, rotate your torso to the right as far as you can. That’s one rep. Do six on each side.
EXERCISE 2: Lie on the bench with the dumbbells and do a traditional bench press. At the top of the motion turn your wrists so your palms face each other and do a flye. That’s one rep. Complete six reps.
EXERCISE 3: Grab a heavier dumbbell or kettlebell and bend over at the hips with one foot in front of the other, keeping your lower back flat. Row the weight with one arm to your hip pocket. Do eight explosive reps on each arm.