Do this workout twice a week, resting 2 days between each session. On 1 off-day, do 4 sets of 10 pushups and 15 close-grip push-ups. On the other, do 4 sets of 10 barbell rows and 10 hammer curls. Rest all other days.
Start by foam-rolling your feet, calves, quads, hamstrings and glutes, then do this circuit. Do 3 rounds, resting as needed between moves.
1. MOUNTAIN CLIMBER
Get in the push-up position. Keeping your back flat, drive your left knee to your chest. Quickly return to the starting position, then drive your right knee to your chest. That’s 1 rep; do 25.
Set up in the push-up position with your forearms on the floor, elbows directly below your shoulders, core tight. Hold for 30 seconds.
3. ARMS-OVERHEAD SQUAT
Stand with feet shoulder-width apart and raise your arms straight overhead. Bend at the knees and hips, lowering your torso until your thighs are just past parallel to the floor. Stand back up. That’s 1 rep; do 15.
Do the exercises in order. Complete 3 supersets, resting 90 seconds between each
1. DUMBBELL DEPTH SUMO SQUAT
Stand on 30cm-high boxes set up more than shoulder-width apart, holding a medium-weight dumbbell or kettlebell, arms hanging naturally (a). Keep your glutes and abs tight. Bend at the knees and hips (b), lowering until your thighs are parallel to the floor (or as far as you feel comfortable). Stand back up. That’s 1 rep; do 3 sets of 12.
2a BULGARIAN SPLIT SQUAT
Stand with your right foot behind you on a bench. Your left leg should be almost straight. Hold dumbbells at your sides (a). Bend your left knee; your right knee will bend as you do. Hold when your left thigh is parallel to the floor (b).
2b DUMBBELL ROMANIAN DEADLIFT
Stand holding mediumweight dumbbells at your hips, feet hipwidth apart, knees slightly bent (a). Brace your core. Now hinge at your hips and push your butt backward, lowering your torso. Lower until you feel a slight stretch in your hamstrings (b). Pause. Stand back up, squeezing your glutes. That’s 1 rep; do 12.
3. DUMBBELL HIP THRUST
With knees bent and feet flat, place your upper back and shoulder blades against a bench. Hold a medium-weight dumbbell on your hips (a). Push through your heels and raise your hips until your body forms a straight line from shoulders to knees (b). Pause, then lower. That’s 1 rep; do 3 sets of 12.
4. LATERAL LUNGE
Start standing, knees and hips bent slightly (a). Keeping both feet pointed forward, step your left leg to the left, bending your left knee. Shift your weight to that leg and push your butt back until your thigh is nearly parallel to the floor (b). Press back to the start. That’s 1 rep; do 3 sets of 10 per leg.
5. BENCH ADDUCTION
Lie on your left side, with your forearm on the floor. Place your right calf on a bench. Your left leg should be straight and directly under the bench. Tighten your core (a). This is the start. Now raise your torso so you form a straight line from legs to shoulders (b). Pause for 2 seconds, then return to the floor. That’s 1 rep; do 3 sets of 10 per leg.