Perform this total-body workout twice a week. The workout is separated into three phases: power, strength, and fat loss. Using the directions below, make sure you finish all the exercises in each phase before moving on to the next one.
Do the exercises in the order shown, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.
Perform the exercises in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.
Perform squat thrusts for 20 seconds, then rest 10 seconds. That’s 1 set. Complete a total of 8 sets.
Power Phase: Dumbbell Clean
Grab a pair of dumbbells, push your hips back, and flex your knees as shown. Pull the dumbbells up and “catch” them at shoulder height as you rise to a standing position; keep your knees slightly bent. Return to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.
Power Phase: Dumbbell Push Press
Stand holding a pair of dumbbells just outside your shoulders as shown. Dip your knees, and then push up with your legs as you press the dumbbells overhead. Lower the dumbbells back to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.
Power Phase: Dumbbell Clean and Press
Hold a pair of dumbbells below your knees as shown. Pull the dumbbells up and “catch” them at shoulder height. Then press them overhead, keeping your knees slightly bent. Return to the starting position. Perform 3 sets of 3 reps.
Strength Phase: Getup
Lie faceup, your right leg bent and left leg flat. Holding a dumbbell, raise your right arm straight overhead. Roll onto your left side. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause and slide your left leg behind your body as shown. From the kneeling position, stand up. Keep the dumbbell above you always. Then, step back with your left leg and do the movement in reverse. Return to the starting position. Complete 3 reps on both sides.
Strength Phase: Pullup
Hang at arm’s length from a chinup bar, using an overhand grip that’s slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, and slowly lower your body to the starting position.
Strength Phase: Swiss-Ball Pushup with Feet on Bench
Assume a pushup position, but with your feet on a bench or step and your hands on a Swiss ball. Slowly lower your body until your chest nearly touches the ball. Pause, and push back up to the starting position.
Strength Phase: Dumbbell Front Squat
Hold a pair of dumbbells with your palms facing, upper arms perpendicular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, and push back up.
Fat-Loss Phase: Squat Thrust
Stand with your feet hip-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a pushup position. Perform a pushup, and then quickly reverse the movement and perform a jump as you stand up.