1 Front Squat
Sets: 2-4 Reps: Work up to your 5RM
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar). Squat as low as you can, and then drive with your legs to return to the starting position.
2A L-Sit Dip
Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you’re suspended over the bars. Bend your hips 90 degrees so that your legs are straight in front of you. Now bend your elbows and lower your body until your upper arms are parallel to the floor. Perform reps for 20 seconds straight, and then rest 10 seconds. Then go on to the side lunge.
2B Side Lunge
Hold a dumbbell in each hand and take a wide step to the left with your left foot. Bend your left knee while keeping the right knee straight, and lower your body as far as you can. Repeat on the other side. Perform reps for 20 seconds straight, and then rest 10 seconds. Then go on to the seated cable row.
2C Seated Cable Row
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and row the bar to the lower part of your chest. Perform reps for 20 seconds straight with a light load, and then rest one minute. Then go back to the L-sit dip and repeat the circuit twice more (three total sets for each exercise).
3A Jump Squat
Stand with your arms at your sides and your feet shoulder-width apart. Keeping your lower back in its natural arch, bend your hips and knees until your thighs are about parallel to the floor. Explode upward, jumping as high as you can. Land with soft knees and immediately begin the next rep. Perform reps for 20 seconds straight with a light load, and then rest 10 seconds. Then go on to the bicycle crunch.
3B Bicycle Crunch
Lie on the floor with hands behind your head. Twist your torso and raise it up so one elbow touches the opposite knee and then repeat on the other side. Perform reps for 20 seconds straight, and then rest 10 seconds. Then go on to the lat pulldown.
3C Lat Pulldown
Sit at a lat-pulldown station and grab the handle outside shoulder width. Pull the bar down to your collarbone, and then reverse the motion to return to the starting position (but don’t allow the weight you’re using to rest on the stack). Perform reps for 20 seconds straight, and then rest 10 seconds. Then go back to the jump squat and repeat the circuit twice more (three total sets for each exercise).
4 Cable Ab Pulldown
Sets: 4 Reps: 10-12, 8-10, 6-8 and 5-8
Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Hold the handle around the back of your neck. Contract your abs and bend forward, lowering your torso as far as you can.
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