Warmup
10-15 minutes. Jog, jump rope, stepper, whatever just get loose.

One Armed Dumbbell Snatch
- Read this.

105 second rest between sets (seems like forever, do it)
Each workout) 3 sets, 6 reps

- Dumbbell Single-Leg Romanian Deadlift
- Barbell Bent-Over Row
Alternating sets. One set of deadlifts, one set of rows, etc. 105 second rest between sets.

Dumbbell Single-Leg Romanian Deadlift:

Each workout) 3 sets, 6 reps

Barbell Bent-Over Row:
Can’t even tell you how easy I take it with these. I will not injure my back lifting weights. Focus on pulling shoulder blades together, back movement.

Each workout) 3 sets, 6 reps

- Dumbbell Single-Arm Overhead Squat
- Dumbbell Incline Bench Press
Alternating sets. One set of squats, one set of press, etc. 105 second rest between sets.

Dumbbell Single-Arm Overhead Squat:
– This one’s weird but I like it now. Hold a dumbbell down between your legs, hold another one half the weight overhead. So like a 30 down a 15 above or whatever. And squat. 6 on each side.
Each workout) 3 sets, 6 reps

Dumbbell Incline Bench Press:
– Name says it all.
Each workout) 3 sets, 6 reps

- Plank
- Reverse Wood Chop
Alternating sets again. One plank, one set chops, repeat. 105 second rest between sets.

Plank:
– Any plank you want.
Each workout) 3 sets, 90 second reps

Reverse Wood Chop:

Each workout) 3 sets, 6 reps

- Body Weight Matrix
24 squats
12 lunges each leg
24 lunge jumps
24 squat jumps

Time how long it takes you to do this. Wait that long, then do it again.

Warmup
10-15 minutes. Jog, jump rope, stepper, whatever just get loose.

Wide-Grip Deadlift From Box
– 2 sets of 10 reps, 105 second rest between sets (longer than normal, a lil’ hard to get used to but I got a stopwatch and we’ve been sticking to it)
– Stand on a box a few inches high and deadlift with a slightly wider grip than normal, with about 1/10th the weight this dude does:

- Bulgarian Split Squat
- Underhand Grip Lat Pulldown
Alternating sets. One set of squats (10 each leg), one set of pulldowns (10 reps), etc. 105 second rest between sets.

Bulgarian Split Squat:
– Lindsay is vacuuming I can’t hear crap but it appears this girl is explaining and doing the exercise well. These are fun

Underhand Grip Lat Pulldown
– It appears this workout is geared toward getting girls pull-up able. Think pulling shoulder blades together start the movement back there, more than staring with your arms.
– I don’t like how this dude rocks but basically:

- Reverse Lunge From Box With Forward Reach
- Dumbbell Prone Cuban Snatch
Alternating sets again. One set lunges (10 reps each leg), one set cubans (10 reps), repeat. 105 second rest between sets.

Reverse Lunge From Box With Forward Reach:
– Prety much like this guy but reaching forward, not straight out but forward/downish so my hands end up by my front foot when I’m lunged back:

Dumbbell Prone Cuban Snatch:
– Couldn’t find a vid for this one. It’s targeting the back pullup muscles again. Get an incline bench about 45 degree angle. Lie chest down on it, facing the floor. Arms hanging straight down holding some weight. Pull weight toward you so your elbow makes a 90 degree bend. So your triceps are parallel to ground now but forearms are perpendicular to it. Then from there rotate your shoulder so your hands go toward the ceiling. So from hanging down your elbows go up/out then at 90 rotate your hands up.

- Swiss Ball Crunch
- Reverse Crunch
- Lateral Flexion
- Prone Cobra
Alternating sets again. One set 10 ball crunches, one set 10 reverse crunches, one set 10 laterals each site, one cobra. That’s one set, all of those in a row. Do them all, wait 105 seconds, repeat.

Swiss Ball Crunch:
– You can add a light weight to make it way harder. We’re watching project runway so I have the volume off and can’t hear anything again. This dude looks to be doing it right though:

Reverse Crunch:
- This one looks good:

Lateral Flexion:
- Can’t hear but it looks good what she’s doing:

Prone Cobra:
60-90 seconds.

After two sets of those you’re done with the exercises then you do some intervals. We’ve been doing them on the treadmill.
15 minutes. 1 minute hard followed by 2 minutes easy, repeat.

Warmup
10-15 minutes. Jog, jump rope, stepper, whatever just get loose.

Front Squat/Push Press
- Elbows up but don’t hurt yourself. I do it way slower and more deliberate than this and she is not liftng real 45′s but this is the general gist of it I can’t find a great video representation:

75 second rest between sets.
Each workout) 2 sets, 10 reps

- Step-ups
- Dumbbell One Point Row
Alternating sets. One set of step-ups, one set of rows, etc. 75 second rest between sets.

Step-ups:
– Easy enough. Hold some dumbbells and step up on a bench or something. One set is 10 reps for each leg, so a total of 20 steps.
Each workout) 2 sets, 10 reps

Dumbbell One Point Row:
– She doesn’t show it right at the start but she does shortly thereafter:

Each workout) 2 sets, 10 reps

- Static Lunge, rear foot elevated
- Push-Up
Alternating sets again. One set lunges, one set push-ups, repeat. 75 second rest between sets.

Static Lunge, rear foot elevated:
– This is generally it, but my rear foot is on a bozu ball and I’m holding dumbbells.

It’s a bitch.
Each workout) 2 sets, 10 reps

Push-up:
– Doing T-push-ups to change it up a bit, they’re actually getting easier.
Each workout) 2 sets, 10 reps (or 12 or whatever you want)

- Plank
- Cable Horizontal Wood Chop
Alternating sets again. One plank, one set chops, repeat. 75 second rest between sets.

Plank:
– Any plank you want. We’ve been doing these ones.

Each workout) 2 sets, 60 second reps

Cable Horizontal Wood Chop:
– Turn your body, don’t use your arms use your torso.

Each workout) 2 sets, 10 reps

Warmup
10-15 minutes. Job, jump rope, stepper, whatever just get loose.

Deadlift
- Eyes ahead, head up, back straight. Start by standing, keeping the bar close to your body the whole time, then when it passes your knees hour hips move forward and at the top, end of the movement, your shoulders back, shoulder-blades together.

Bad technique:

Good technique in detail:

Good technique quicklike:

One minute rest between sets.
1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
3 sets 8 reps

- Dumbbell Shoulder Press
- Wide-grip Lat Pulldown
Alternating sets. One set of shoulder press, one set of lat pulldowns, etc. One minute rest between sets.
1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
3 sets 8 reps

- Lunge
- Swiss Ball Crunch
Alternating sets again. One set lunges, one set crunches, repeat. One minute rest between sets.
Holding some weights for the lunges. The crunches we’ve been doing this style:

1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
3 sets 8 reps

Warmup
- I’m currently going with 15 minutes on a treadmill. Uaually at 6mph for most of the time, kicking up to 7 for some of it. Not too intense but I breathe through my nose the whole time. When boxing or grappling you usually have a mouthpiece in so I picture that. It makes it a little more fun too, a little harder and feels like a lung workout. All the rounds I’ve spent boxing I’ve never once been hit so hard I wanted to stop. The hitting is never what hurts the most, it’s the inside pain. It takes a crazy level of in-shapedness to be good at it, a high level of relaxing and staying calm while exerting effort. I try and think of this while jogging and nose-breathing. I pick a spot off in the distance, focus on it, relax my concentration and let it go. You want to quit, but you have to push through it. So it’s not that tough but I like to bring these thoughts into workouts when I can so I jog and breathe through the nose and think of them.

Squat
- I have destroyed my lower back before. Years of rehab and months of pain. So I take this slow and light and I use the squat machine which sort of acts as a guide on the way down and up. Seriously I started just with the bar. I focus on pushing my ass straight back on the way down, and pushing through the heels I focus on my thighs exerting the force and my hips moving horizontally straight forward on the way up.
One minute rest between sets.
Workout 1) 2 sets 15 reps (first time you do this workout. workout 2 second time you do this workout, etc.)
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 3 sets 8 reps

- Push-up
- Seated Row
Alternating sets. Do one set of push-ups, wait a minute, one set of seated rows, wait a minute, one set of push-ups, wait, etc … push-ups, easy enough no explanation needed. Seated rows, think of climbing, start the movement from your back, pulling your shoulder blades together. Keep your shoulders down, stay centered and focused on the back.
Workout 1) 2 sets 15 reps
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 3 sets 8 reps

- Step Up
- Prone Jackknife
Alternating sets. One of step ups, one of jack-knifes, etc etc. One minute rest between sets. The step up, just holding some weights, 15 lb dumbbells or whatever, and stepping up onto a coffee table height ledge or something then back down. If a set says 10, then that set is 10 up on righty followed by 10 up on lefty doing all of one leg first then all the other leg. Think Mount Olympus. Up, up, up. But carrying something. You have tree-trunk thighs this will be no problem for you.

Prone Jackknife:

Workout 1) 2 sets 15 reps
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 3 sets 8 reps