Yearlong (Ph X-B, W II)

1 Overhead Press

Sets: 2-4 Reps: Work up to a 5RM

Stand with your feet shoulder-width apart and grab the bar with a slightly wider than shoulder-width grip. Nudge the bar off the rack and let it rest against the front of your shoulders with your elbows forward slightly so your forearms point straight up. Squeeze your shoulder blades together, and push your chest out. Begin pressing the bar overhead and push your head forward so that the bar ends up in line with the back of your head. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you’ve found your 5RM, perform two to four sets with that weight or a load that’s a little lighter.


2 Walking Lunge

Sets: 3 Reps: 10-12 (each leg)

Hold a dumbbell in each hand and step forward with one leg and lower your body until your front thigh is parallel to the floor. Your shin and thigh should form a 90-degree angle. Your back leg should be bent so that your knee hovers slightly above the floor. Push off from your front leg and step forward with your other leg. If you don’t have space to walk across your gym, perform lunges in place by alternating legs.


3 Medicine-Ball Pushup

Sets: 3 Reps: 12-15, 8-12, 6 (each side)

Get into pushup position, resting one hand on a medicine ball. Lower your body until your chest is about one inch off the floor, and then push up. Roll the ball to your other hand and repeat.


4 Rainbow

Sets: As many as needed Reps: 100

Lie on your back with your legs raised 90 degrees and knees straight. Keeping your back on the floor, rotate your hips so that your legs touch the floor to your right side, and then the left. Perform 100 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


5 Tabata

Sets: As many as needed Reps: 100

Repeat the exercises from Workout I (mountain climber, burpee, etc).

Sets: 1 Reps: Perform each exercise for 20 seconds

Perform the following exercises in succession (not shown)

  • Mountain climber
  • Burpee
  • Jump squat
  • Squat

Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more.

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