The holiday survival workout

Schedule two days a week to work out. You can work out a third day if you have time--just make sure you rest at least a day between each session. If you work out a third day, follow the exercises in Workout A. (The following week, begin with Workout B to continue the cycle.)

WORKOUT A

DIRECTIONS

Perform the workout as a circuit, doing one exercise after the other without rest. After you've finished the last exercise, rest one minute, then repeat the circuit for a total of four or five times.

WEIGHT: Choose a weight that you can perform six perfect reps with on your weakest exercise in the circuit. For example, in Workout A, if you can lift the least amount of weight on a muscle clean compared with the other exercises, use that weight for every exercise (regardless of how much you can lift on the others).

For exercise 2, explosively pull the bar upward and rotate your forearms so that it stops at the front of your shoulders with your upper arms parallel to the floor.

For exercise 3, alternate one rep of the front squat with one rep of the push press (dip your knees, then explosively press up), performing six total reps for each.

WORKOUT B

For exercise 3, use a double-shoulder-width grip and begin from the same position you'd use for a deadlift. Driving with your legs, explosively pull the bar up as you rise and "muscle" it up overhead.

For exercise 4, step backward into the lunge position. Perform six reps for your weaker leg first (it should be your leading leg), then six reps for the other leg.

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COPYRIGHT 2005 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning