Introduction
The basics
Why get strong?
Building strength
Nutrition for your body
Nutrition when training
Equipment
Getting started
Following a programme
Following a workout
Warm up
Cool down
The exercises
Core
Bicycle crunch
Dumbbell toe touch
V-up
Butterfly sit-up
Single-arm kettlebell sit-up
Kneeling ring rollout
Forearm plank leg march
High plank shoulder tap
Kettlebell plank drag
Side plank hip drop
Side plank warm hug
Medicine ball Russian twist
Fast mountain climber
Slow cross mountain climber
Kettlebell farmer’s walk
Upper body
Staggered stance single-arm row
Dumbbell renegade row
Barbell bent-over row
Dumbbell upright row
Ring row
Barbell bench press
Single-arm half-kneeling kettlebell press
Standing dumbbell shoulder press
Lying dumbbell chest fly
Barbell overhead press
Pull-up
Chin-up
Push-up
T push-up
Triceps dip
Standing dual-dumbbell biceps curl
LOWER BODY
Barbell front squat
Barbell back squat
Dumbbell sumo squat
Kettlebell goblet squat
Rear-foot-elevated split squat
Barbell good morning
Barbell glute bridge
Dumbbell walking lunge
Dumbbell reverse lunge
Dumbbell lateral lunge
Dumbbell step-up
Conventional barbell deadlift
Dumbbell Romanian deadlift
Kettlebell single-leg deadlift
POWER
Burpee
Plyo push-up
Box jump
Jump lunge
Dual-kettlebell push press
Jump squat
Barbell push press
Single-arm dumbbell snatch
Single-arm kettlebell clean
Barbell clean
Russian kettlebell swing
Kettlebell windmill
Wall ball
Standing overhead medicine ball slam
Dumbbell thruster
Barbell thruster
THE PROGRAMMES
Level 1
Weeks 1–4
Weeks 5–8
Weeks 9–12
LEVEL 2
LEVEL 3
Get strong glossary
Acknowledgments
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