Select a challenging weight for Exercises 1, 3, and 5; and for No. 8, use light weights.
1. Dumbbell Chest Flye
2. Pushup With Alternating Side-Plank Rotation
3. Barbell Biceps Curl
4. TRX Biceps Curl
5. Cable Triceps Extension
6. TRX Triceps Extension
7. One-Minute Bicycle
8. Lower-Back Extension On A Swiss Ball Or Machine
HOW TO DO IT
- Perform this type of training two to three times a week.
- Beginners: Twice a week do two to three sets of 8–12 reps of each exercise, 15 to 20 seconds’ rest between moves, using lighter weights.
- Rest up to 90 seconds between rounds.
- Intermediate/Advanced: Three times a week do three to four sets of 15–20 reps of each exercise, 15 to 20 seconds’ rest between moves, using heavier weights.
- Rest up to 45 seconds between rounds.
- Make sure to keep proper form until the very last rep.