APPENDIX A
THE EXERCISES
YOU’VE ARRIVED: HERE’S YOUR GUIDE TO THE DIFFERENT EXERCISES I have described throughout the book, with step-by-step instructions for how to do them correctly. Good form is essential—I cannot emphasize that enough, because it can mean the difference between getting the results you want and not. So, get familiar with the deets that follow and stay true to them!
GET INTO MODIFY MODE!
IF YOU’RE INTIMIDATED by some of these moves or worried that you won’t be able to do certain exercises, don’t be afraid to modify them.
If you can’t do full push-ups, do them from your knees.
If you can’t squat until your thighs are parallel to the ground, squat onto a box or chair or place a large exercise ball between you and a wall to assist you.
If pull-ups are impossible for you, use a pulldown or assisted pull-up machine or use resistance bands for assistance.
For hack squats, deadlifts, and other dumbbell, barbell, or free weight lifts, I do want you to follow my plans as written. But almost all of the free weight exercises that involve a dumbbell or barbell have machine equivalents; these may be easier for you to use initially.
The point is, whatever the exercise is, there is a way to get benefits and start off on the right foot even if you can’t do it exactly as prescribed at first. So keep working at it and you’ll make progress sooner than you think.
Stand with your feet hip-width apart, with your knees, hips, and toes facing forward, your head and shoulders up, and your abs braced. As you bend your knees, lower your hips and butt, as if you were going to sit in a chair, and raise your arms straight out in front of you to shoulder level. (Keep your weight on your heels, not your toes; your thighs should be parallel to the floor and your knees shouldn’t extend past your toes.) Hold the squat for a count or two then rise back up to standing. Repeat.
WEIGHTED SQUATS
Repeat the same move as the basic squat while holding dumbbells in each hand.
BARBELL SQUATS
Place a barbell on a squat rack so that it’s at the same height as your upper chest. Position your body under the barbell, with your back to the rack and your knees bent, so that the barbell is resting high up on the backs of your shoulders. Hold the bar with an overhand grip at a distance that’s comfortably wider than your shoulders and slowly straighten your legs to lift the barbell from the rack. Take a step away from the rack and stand with your feet shoulder-width apart. Bend your knees and push your hips and butt back (as if you were going to sit) until your thighs are parallel to the floor. Pause for a count, then push up through your heels as you straighten your hips and knees until you are back to a standing position (with your knees slightly bent). Repeat.
FRONT (BARBELL) SQUATS
Position your body under a barbell on a squat rack, with your knees bent, so that the barbell is resting on the fronts of your shoulders. Bring your elbows up and hold the bar with an overhand grip shoulder-width apart and slowly straighten your legs to lift the barbell from the rack. Take a step away from the rack and stand with your feet shoulder-width apart, your back flat, and your abs engaged. Bend your knees and push your hips and butt back (as if you were going to sit) until your thighs are parallel to the floor. Pause. Return to the starting position. Repeat.
HACK SQUATS
Place a loaded barbell behind you on the floor, and place two 25-pound plates under your heels. Tighten your core, keep your lower back straight, and slowly squat down and grasp the barbell behind you. Use your heels to drive yourself up to a standing position while holding the barbell behind you; keep a slight bend in your knees when you get to the top. Slowly squat again, driving your hips behind you as you lower the barbell back to the floor. Repeat.
HACK SQUATS
Stand with your feet hip-width apart and pointing straight ahead; place your hands behind your head. Keep your weight on your heels, bend your knees, and lower your hips toward the floor, as if you were going to sit in a chair. Pause for a count or two when you reach your lowest point; then use an explosive movement to drive through your heels and push yourself up off the floor, reaching your arms overhead as you jump into the air. Land with your knees slightly bent to cushion the impact. Repeat.
Have a seat on a leg-press machine with your legs on the platform in front of you, your feet shoulder-width apart. Press against the platform until your legs are fully extended (but don’t lock your knees). As you inhale, slowly lower the platform until your knees are bent at a 90-degree angle. Pause, then push through your heels to raise the platform again, exhaling as you move. Repeat.
HAMSTRING CURLS
Adjust the machine lever to suit your height then lie face down on a leg curl machine with the pad of the lever on the backs of your lower legs (a few inches below your calves). Keep your torso flat on the bench and grab the machine’s side handles. As you exhale, curl your legs up as far as you can without lifting your upper legs from the pad. At the top of the movement, pause; then slowly bring your legs back to the starting position as you inhale. Repeat.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Take a big step forward with your right leg, keeping your left foot where it was, and bend your knees as you do this so that your back knee comes down toward the floor (keep your back straight as you do this). Lower yourself until your right knee is bent at a 90-degree angle. Pause. Then push down through your right heel and return to a standing position by bringing your left foot to join your right. Repeat this move with the left leg, and continue this “walking” pattern 10 paces in one direction; then turn around and do 10 paces in the other direction. (This way, each leg gets 10 lunges per set.)
SHOULDER PRESSES WITH DUMBBELLS
Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and raise the dumbbells to just above shoulder level, with your palms facing forward. As you press your arms up and overhead, straighten your arms and rotate your palms inward so they’re facing each other at the top. Lower the dumbbells to above shoulder level again and repeat.
Stand with your feet shoulder-width apart and hold a dumbbell with an overhand grip in each hand; your arms should be hanging down at your sides with your palms facing your body. Keep your arms straight, and as you exhale, raise your arms up and out to the side until they are at shoulder level but not beyond. At the top, your palms should face the floor. As you inhale, lower your arms back down in a controlled fashion. Repeat.
LATERAL RAISES
Stand with your feet shoulder-width apart and hold a dumbbell with an overhand grip in each hand; your arms should be hanging in front of your thighs with your palms facing your body. Keep your chest up and your abs engaged as you lift the dumbbells in front of you to shoulder height. Pause, then slowly lower the dumbbells to the starting position. Repeat.
FLAT BENCH PRESS
Lie on your back on a flat bench while holding a dumbbell in each hand with an overhand grip. Start by holding the dumbbells above your shoulders, slightly wider than shoulder-width apart, with your palms facing forward. Slowly bend your elbows at a 90-degree angle (so that your upper arms are parallel to the floor). Push the weights up in an arc motion, as you straighten your arms, until the dumbbells are end-to-end above the center of your chest. Pause, then slowly lower the dumbbells by bending your elbows at a 90-degree angle again until your upper arms are slightly lower than parallel to the floor (you should feel a stretch in your chest and shoulder muscles). Repeat.
Set up an incline bench so that the backrest is at a 45-degree angle. Sit on the bench, holding a dumbbell in each hand with an overhand grip (palms facing away from you), with your back flat and your shoulders pushed back. Raise the dumbbells slightly above your shoulders, keeping your elbows bent at 90-degrees. Then, push the dumbbells up and away from your body, using your chest and shoulder muscles as you straighten your arms. Once the dumbbells are suspended above your chest, pause for a count, then lower the dumbbells back toward your chest as you bend your elbows. Repeat.
INCLINE CABLE FLIES
Stand between two cable stations and attach the dumbbell grip handles to the high pulleys on either side of you. Grasp the handles with each hand, using an overhand grip, and keep your arms outstretched. Bend your knees slightly and hinge forward a bit at the hips so that you are leaning forward somewhat. Keep a slight bend in your elbows (they should be a little bit behind you) and rotate your shoulders toward the center of your chest. Using a smooth motion, bring the grip handles together in front of your chest. Pause, and then slowly return to the starting position, until you feel a gentle stretch in your chest muscles. Repeat.
INCLINE CABLE FLIES
Set up an incline bench to about a 30-degree angle. Lie on the bench, holding a dumbbell in each hand with an overhand grip, with your back flat and your shoulders pushed back. Bring the dumbbells above your chest and rotate your hands so that your palms are facing each other; keep your elbows slightly bent. In a smooth motion, lower both dumbbells in a wide arc out to the sides while keeping your elbows slightly bent; lower them until you feel a stretch in your chest and shoulders. Pause, and then bring the dumbbells back above your chest in a smooth, arc-like motion. Repeat.
(Note: Dumbbell Flies are done the same way but on a flat bench.)
INCLINE DUMBBELL FLIES
DIPS (CHEST)
Find a pair of parallel bars (or a dip-assist machine). Start by holding the bars with each hand and pushing your body up so that your arms are fully extended. Inhale and slowly lower yourself, leaning forward with your torso about 30 degrees and your elbows flared out slightly until you feel a mild stretch in your chest. Pause, and then use your chest muscles to bring your body back to the starting position as you exhale. Repeat.
Place a barbell in an open space on the floor and stand facing the barbell with your feet 4 to 6 inches away from the barbell and shoulder-width apart. While keeping your back straight, squat down and grasp the bar using an overhand grip (your hands should be shoulder-width apart). Keep your arms fully extended, straighten your legs, and stand up while holding the barbell; your hips and shoulders should rise together and your back should stay straight. When you get to the top of the lift, rotate your shoulders back slightly until you feel a mild stretch in them. Then lower the barbell back to the floor, using the same squatting motion that you used to lift it. Repeat.
DEADLIFTS
Stand tall with your feet shoulder-width apart while holding a barbell in front of you, with your hands slightly wider than shoulder-width apart. While keeping your back flat and your core engaged, bend your knees slightly and push your hips back as your chest leans toward the floor. Keep your arms fully extended and the barbell close to your body. When you feel a contraction in the backs of your legs, slowly return to standing upright. Repeat.
SINGLE-LEG ROMANIAN DEADLIFTS
Stand on your right foot and hold a dumbbell with your left hand, in front of your left thigh. Lift your left foot off the floor and keep your left leg straight and in line with your body, as you bend forward at the waist until the dumbbell is at mid-shin height (keep your back flat throughout the move). Pause, then drive through your right heel as you push your hips forward and return to a standing position. Repeat. Then switch sides.
Place a barbell on the floor and stand facing it with your feet pointed forward and shoulder-width apart and your knees slightly bent. As you exhale, bend forward at the waist while keeping your back flat and your knees slightly bent, until you feel tension in your hamstrings. Grab the barbell with an overhand grip and your hands slightly wider than shoulder-width apart. While keeping your arms fully extended, lift the barbell by extending your waist and hips in a smooth motion as you inhale, until you are standing upright again. Pause at the top, then bend forward at the waist to return the weight to the floor (or just above it). Repeat.
BENT ROWS
Stand with your feet hip-width apart and hold a dumbbell in each hand in front of you with an overhand grip; your arms should be extended and your palms should be facing each other. Tighten your core, bend your knees slightly, and hinge forward as you push your hips back so that your upper body is almost parallel to the floor. Keep your head up as you bend your elbows to a 60-degree angle and bring the dumbbells toward your chest. Pause when your upper arms are parallel to the floor, then slowly return the dumbbells to the starting position. Repeat.
Stand with your feet shoulder-width apart, with a dumbbell in each hand. Hold your arms straight down in front of you, with your palms facing your thighs. Bend your elbows and, in one smooth movement, pull both dumbbells up to just below your chin; your shoulders should stay down and back and your elbows will flare out to the side and up. When you reach the top of the movement, squeeze your biceps and forearms for a count, then lower the weights to the starting position. Repeat.
ONE-ARM DUMBBELL ROWS
Place a dumbbell on the floor on each side of a flat bench. Place your right shin on the top of one end of the bench, bend forward at the waist (until your torso is parallel to the floor), and put your right palm on the other end of the bench for support. Use your left hand to pick up the dumbbell, with the palm of your left hand facing your torso. Pull the weight straight up to the side of your chest, bending your elbow and keeping your upper arm close to your side (and your torso still). Squeeze your back muscles when you reach the full contracted position. Lower the dumbbell to the starting position. Repeat. Then switch sides.
Stand with your feet hip-width apart, holding a dumbbell in each hand. Brace your core, bend your knees slightly, and hinge forward from the hips. Lift the dumbbells up and out to the sides to shoulder level while contracting the muscles in the back of the shoulders. Maintain a flat back and keep your elbows slightly bent throughout the movement. At the top of the movement pause, then slowly bring the dumbbells back to the starting position. Repeat.
BENT-OVER REVERSE FLIES
Set up an incline bench in front of a weight rack so that the backrest is at a comfortable angle and facing the weight stack. Sit on the bench, and place your back firmly against the backrest. Grasp the barbell with an overhand grip, with your hands spaced 1½ to 2 times shoulder-width apart. Lift the barbell from the rack by pushing up with your chest muscles; hold it straight above your chest with your arms fully extended. As you inhale, slowly lower the barbell until it touches your upper chest. Pause for a count while squeezing your chest muscles; then exhale as you push the barbell back to the starting position (so that it’s above your chest) using your chest muscles. Repeat.
Lie on your back on a flat bench, holding a dumbbell in each hand. Maintain a tight core and a flat back as you push the dumbbells straight above your chest so that the dumbbells are facing each other and touching. Keep a slight bend in your elbows, open your chest, and slowly lower the dumbbells to the sides in a wide arc out until you feel a stretch in your chest muscles and your upper arms are nearly parallel to the floor. Pause, then return to the starting position. Repeat.
DUMBBELL PEC FLIES
Place a barbell on a squat rack at shoulder height. Step under the barbell and grab it with an overhand grip, hands shoulder-width apart. Brace your core, step back while holding the barbell at shoulder height, ground your feet, and slowly push the barbell overhead (don’t lock your elbows). Pause at the top, then slowly bring the barbell back to shoulder height. Repeat.
MILITARY PRESSES
Stand with your feet hip-width apart, holding a barbell with an underhand grip with your hands shoulder-width apart and your arms fully extended toward the floor. Keep your elbows close to the sides of your body (your palms should be facing away from you) and curl the barbell forward and up toward your shoulders in a smooth, arc-like motion as you exhale; only your forearms should move (your upper arms should stay still). Hold the barbell for a count at the top, squeezing your biceps; then lower the barbell to the starting position as you inhale. Repeat.
HAMMER CURLS
Stand with your feet hip-width apart and your arms extended at your sides, holding a dumbbell in each hand with your palms facing in toward the sides of your body. While keeping your elbows tucked into the sides of your body, exhale and slowly curl the dumbbells up toward your shoulders by bending your elbows. (Keep your core tight and your spine straight throughout the move.) Once the dumbbells are at shoulder level, pause and squeeze your biceps, then slowly lower the dumbbells back to the starting position as you inhale. Repeat.
HAMMER CURLS
PREACHER CURLS
Set up a preacher curl bench, adjusting the seat so it’s the right height for you. (It should be in a position so that you don’t need to raise your shoulders but you don’t need to lean over the support pad, either.) Place your arms on the support pad with your triceps near the top and your elbows about halfway down the pad. Hold the EZ curl bar with an underhand grip, with your hands shoulder-width apart. In a smooth, arc-like motion, curl the bar in toward your upper chest and chin. Pause for a count at the top. Then lower the bar by extending your arms fully. Repeat.
PREACHER CURLS
CABLE CURLS
Set up a cable station with a straight bar attached to the low pulley. Stand close to the apparatus, facing it, with your feet shoulder-width apart on either side of the pulley. Grasp the bar with an underhand grip, hands shoulder-width apart. While keeping your back straight and your elbows close to your sides, curl your arms upward from the elbow in a smooth, arc-like motion, continuing until the bar is at chest height. Hold this position for a count while flexing your biceps. Then lower the bar by extending your arms fully. Repeat.
Find a cable crossover machine and place the pulleys in a high position above your head. Select the desired resistance, then hold the pulleys in each hand. Step forward along an imaginary straight line between the pulleys while pulling your arms together in front of you (keep a small forward bend in your waist): this is your starting position. While maintaining a slight bend in your elbows, inhale and extend your arms straight out to both sides in a wide arc until you feel a stretch in your chest. Exhale and bring your arms back to the starting position in front of you, using the same wide arc. Pause. Repeat.
TRICEPS PUSHDOWNS
Find a cable station with a straight bar attached to the top pulley. Stand facing the apparatus with your feet shoulder-width apart, with your knees slightly bent to stabilize your body. Hold the bar with an overhand grip, with your hands slightly less than shoulder-width apart. Pull the bar down until your forearms are parallel to the floor (around waist height) with your elbows close to your body and your wrists locked. While moving only your forearms, push the bar down toward the floor until your arms are fully extended (you should feel a stretch in your triceps). Pause for a count while squeezing your triceps, then return to the waist-high position by moving only your forearms. Pause here. Repeat.
(Note: you can do Triceps Rope Pushdowns by linking a rope attachment to the top pulley.)
SKULL CRUSHERS
Sit on a flat bench, holding a preacher curl barbell with an overhand grip. Slowly lie back until your back is flat on the bench and your feet are flat on the floor, and bring the barbell up in the air above your head. Brace your core and keep your upper arms steady (they should stay perpendicular to the floor) as you bend your elbows and slowly dip the barbell back toward your head. Pause at the bottom, then slowly push the barbell back up above your head. Repeat.
SKULL CRUSHERS
OVERHEAD TRICEPS ROPE EXTENSIONS
Connect a rope attachment to the bottom pulley of a cable station. Hold the rope with both hands, using a neutral grip, and turn your body so you’re standing with your back to the apparatus, your feet hip-width apart. Extend your arms until they are directly overhead, with your hands pointing toward the ceiling. As you inhale, slowly lower the rope behind your head, keeping your elbows close to your ears and your upper arms steady (they should be in line with the sides of your body). When your triceps are fully extended, pause for a count while squeezing your triceps. As you exhale, return to the starting position by extending your arms so your hands are pointing toward the ceiling again. Repeat.
OVERHEAD TRICEPS ROPE EXTENSIONS
TRICEPS DIPS
Stand between parallel bars and hold the bars with an overhand grip, keeping your elbows close to the sides of your body. Push yourself up so that your arms and shoulders are supporting your body weight. Keep your hips straight and your back flat; don’t lock your elbows. Lower your body by slowly bending your elbows until they are bent at 90-degree angles and your upper arms are parallel to the floor. Pause at the low point, then push your body back up again. Repeat.
AB WHEEL ROLLOUTS
Get down on all fours on the floor and place the ab roller in front of you. Hold each end of the roller with each hand. With your abs engaged and your back flat, inhale and slowly roll the wheel forward in a straight line as far as you can without letting your torso touch the floor. Pause, then slowly roll yourself back to the starting position by exhaling and tightening your abs. Repeat.
PLANKS
Lie face down on the floor and raise yourself up onto your forearms and your toes, with your elbows positioned under your shoulders. Keep your hips raised, your back flat, and your gaze on the floor (near your hands) so that your body resembles a plank that’s parallel to the floor. Squeeze your abs and glutes and hold this position for the desired time (or as long as you can). Repeat.
SIDE PLANKS
Lie on the floor on your left side with your shoulders, hips, knees, and feet in a straight line and your feet stacked on top of each other. Raise yourself up onto your left forearm so that your left shoulder is directly above your left elbow as you drive your body off the floor (you will be balancing on your forearm and the side of your lower foot); your right arm can rest along the right side of your body or you can place your right hand on your hip. Hold this side plank for the desired time, then release. Roll onto your right side and repeat the move on that side.
V-UPS
Lie on your back with your legs together and extended straight and your arms extended overhead. While keeping your back flat, use your abs to sit up while drawing your hands to touch your toes, creating a V-shape with your body. Hold this position for a count or two, then return to an extended body position without letting your heels or your shoulders touch the floor between reps. Repeat.
Lie on your back with your feet together, your legs extended, and your hands behind your head and your elbows wide. Lift your legs a few inches off the floor; keep your left leg straight and bend your right knee toward your upper body as you twist and touch (or almost touch) your left elbow to your right knee. Then, twist and turn so your right leg straightens and your left knee bends and touches your right elbow. Keep bringing your opposite elbow to your opposite knee in a slow, controlled fashion.
SUPERMANS
Lie face down on the floor with your legs straight and your arms extended on the floor above your head. Simultaneously raise your arms, legs, and chest a few inches off the floor and hold for 2 seconds (keep your neck in line with your body and your eyes focused on the floor)—while squeezing your glutes—then slowly return to the starting position. Repeat until you’ve completed the desired number of reps.
PULL-UPS
Stand under a pull-up bar, reach up, and grab the bar with an overhand grip. Your hands should be beyond shoulder-width apart. Hang from the bar with your arms straight, then while keeping your body straight, pull your body up toward the bar by pulling your elbows down toward your waist. Continue lifting yourself until your chest nearly touches the bar, and then slowly lower your body to the starting position. Repeat.
PUSH-UPS
Start at the top of a push-up, with your hands on the floor, a little more than shoulder-width apart and aligned with your chest muscles; the balls of your feet should be on the floor and your heels in the air. While engaging your abs and glutes and keeping a straight line from your head to your heels, bend your arms and lower your body toward the floor until your elbows are bent at 90-degree angles and your upper arms are parallel to the floor. Then, push yourself back up to the starting position and repeat.
LAT PULLDOWNS
Find a cable station with a straight bar attached to the top pulley. Sit on the seat facing the weights, with your feet flat on the floor and your back straight. Reach up and hold the bar with an overhand grip with your hands about 1½ to 2 times your body-width apart. Lean back slightly (but don’t arch your back) and pull the bar down toward the top of your chest, using your shoulder muscles while letting your elbows arc out to the sides. When you reach the low point of the movement, pause for a second and squeeze your shoulder blades together; then slowly return to the starting position by letting the bar rise as you relax your shoulders and fully extend your arms again. Repeat.
BURPEES (A.K.A. SQUAT THRUSTS)
Stand with your feet shoulder-width apart and your hands by your sides. In one fluid motion, squat down and place your palms on the floor in front of your feet. Lean forward, placing your weight on your hands, while jumping your legs out behind you until your legs and your arms are fully extended. Your body should be in a straight line from your head to your heels, with your weight supported by your toes and the balls of your feet, as well as your hands. (You’ll be in a push-up position, in other words.) Jump your feet forward so they’re just behind your hands and use an explosive movement, pushing off from your heels, to propel yourself into the air, reaching your arms overhead. Return to the starting position. Repeat.
GLUTE KICKBACKS
Get down on all fours (on your hands and knees) with your back flat and your head in line with your spine. Tighten your ab muscles as you kick your right leg back and up behind you, with your foot flexed, until your right leg is in a straight line with your body. Slowly return your leg to the starting position but don’t let your right knee touch the ground. Do the desired number of reps with your right leg, then switch to your left leg. (To make this move more challenging, you can use an ankle weight or a resistance band looped around the foot being kicked back.)
GLUTE KICKBACKS
Place your palms on the floor shoulder-width apart. Extend your legs behind you so that only your toes and the balls of the feet are touching the floor. Your body should be in a straight line with your weight on your hands and toes, with your back flat and your head in line with your spine (think plank position). Bend your right knee and hip and bring your right knee up toward your chest (your left leg should remain fully extended). With an explosive movement, switch the position of your legs so that your left knee bends and comes up toward your shoulder as your right leg jumps to an extended position behind you. Continue repeating this pattern.
TRICEPS KICKBACKS
Hold a dumbbell in each hand with your palms facing the sides of your body. While keeping your back flat and a slight bend in your knees, bend forward at the waist until your torso is almost parallel to the floor. Bend your elbows at 90-degree angles and keep your upper arms close to your torso and parallel to the floor. While keeping your upper arms steady (they should stay parallel to the floor), exhale and use your triceps to push the dumbbells straight behind you until your arms are fully extended. Pause at the top of the extension, then slowly lower the dumbbells back down until your elbows are bent at 90-degree angles again, as you inhale. Repeat.
Stand with your feet shoulder-width apart while holding a dumbbell in each hand above your shoulders (your palms should be facing your ears). Keep your back flat and your knees behind your toes as you squat down until your thighs are parallel to the floor. Push through your heels as you return to a standing position while pushing the dumbbells overhead until your arms are fully extended. Return to the starting position. Repeat.
THRUSTERS
Using a Captain’s Chair or similar apparatus, place your forearms against the pads or bars and grip the handles or bars. Push yourself up so that your elbows are bent at 90-degree angles and your upper arms are in a straight line with the sides of your torso. Keep your torso straight and your head in line with your spine; press your lower back into the apparatus’s pad if there is one. Start with your legs extended toward the floor. As you exhale, bend your knees and lift your legs up in a smooth, arc-like motion until your thighs are parallel to the floor. Gently lower them toward the floor again as you inhale. (Don’t swing your legs up and down to create momentum; this should be performed in a smooth, controlled movement.) Repeat.
BACK EXTENSIONS
Stand with your hips and upper thighs against a hyperextension bench and anchor your ankles under or against the footpads. You should be able to bend freely from the waist. Start with your body in a straight line (from head to heel) with your arms crossed against your chest or behind your head. Slowly bend forward as far as you can without rounding your back, while tightening your ab and back muscles. Hold the lower position for a count, then slowly raise yourself back up to a straight line (don’t arch your back at the top). Repeat.
Lie back on an incline board that’s set at an angle that’s comfortable for you. Hook your feet under the pad to anchor yourself. Keep your knees slightly bent and your hands crossed over your chest or behind your ears. Slowly curl your body upward until your elbows touch your knees. Then slowly descend back down. (Keep the movements up and down slow, smooth, and controlled.) Repeat.
STRAIGHT BAR PULLDOWNS
Stand facing a cable station with your feet shoulder-width apart. Keep your lower back straight and your abs engaged as you grab a pulldown bar with a wide grip. While keeping a slight bend in your elbows, pull the bar straight down to your hips. Pause then slowly return to the start of the movement, without letting the weight rest against the stack. Repeat.
WALKOUTS
Stand with your legs fully extended, then bend from the hips and put your palms flat on the floor. Keep your legs straight as you lean forward and walk your hands as far forward as you can (don’t let your hips sag!) until you’re in a high plank position. Then, walk your feet to your hands by taking small steps. Repeat.
STRAIGHT BAR PULLDOWNS
Stand with your feet hip-width apart and your hands by your sides. Lift your left foot and extend your left leg out in front of you as you raise both arms in front of you (to shoulder level). In a controlled movement, bend your right knee and lower your body toward the floor, pushing your hips back as if you were going to sit. Stop when your right thigh is parallel to the floor, pause for a moment, then rise, pushing through your right heel as you straighten your right leg and lower your arms to your sides again. Repeat for the desired number of reps. Switch sides. (Note: if this move is too difficult, you can hold onto a chair, bench, or TRX strap to help you with balance as you do this.)
TRICEPS PUSH-UPS (A.K.A. DIAMOND PUSH-UPS)
Get down on the floor on all fours with your hands in front of you, shoulder-width apart. Bring your hands toward the center of your chest until the tips of your index fingers and your thumbs are touching, creating a diamond shape between your hands. With your fingers facing forward, lift yourself off your knees so that your body is in a straight line with only your hands and toes in contact with the floor. Keep your abs engaged, your back straight, and your head in line with your spine as you bend your elbows and lower your body toward the floor. Pause, then return to the starting position by straightening your arms and lifting your body. Repeat.
L-SIT
Position yourself between parallel bars and hold the bars with a neutral grip. Push your body off the ground, straightening your elbows as if you were at the top of a dip exercise. Keep your shoulders down, lock your knees, and hold your legs closely together as you raise them so your body is at a 90-degree angle from your legs to your torso. Your legs should be parallel to the floor. Hold this position for the desired duration.