Start your 2020 off right with a workout that’ll push you through basic movement patterns and ensure that you’re building balanced strength. You’ll hit your back, chest, arms, legs, and core in every session, building total-body muscle and power. And because you’re focusing on multi-joint movements, you’ll gradually ramp up your heart rate, too, amping up calorie burn as you build strength.
Do this workout three times a week, resting at least one day between each session. On days you don’t do this workout, try not to rest completely. Instead, go for a 10- or 15-minute run.
Take your time on each motion and focus on form. Your goal is to not rush any exercise; learn to create total-body tension on every move.
WARMUP
Spider Lunge to Thoracic Rotation
Start in a pushup plank, abs tight, glutes squeezed, hands directly below your shoulders. Step your right foot just outside your right hand, still keeping your core tight; squeeze your glutes. Lift your right arm from the ground and raise it skyward, watching it the whole way. Shift back into a pushup plank position, then repeat the process on the other side. Continue this for 45 seconds, then rest for 15 seconds. Do 3 sets.
THE WORKOUT
Dumbbell Double-Explode Row
Set up in dumbbell row position, feet square, knees slightly bent, back flat, a dumbbell in your right hand. Your abs should be tight; make sure your back isn’t rounded. Look straight at the ground. Support your weight by placing your left hand on a bench or rack. Tighten your abs to keep your hips and shoulders square to the ground. Pull the dumbbell up towards your ribcage explosively, then lower it; quickly row it upwards again. On the second rep, pause when the dumbbell touches your ribcage for one second, then lower. Do 5 to 6 pairs of reps this way. Do 3 sets per arm.
Tempo Pushup
Set up in pushup position, hands slightly wider than shoulder-width, abs and glutes tight. Squeeze your shoulder blades, then bend your elbows and lower your chest to within an inch of the ground; take 3 seconds to do this. Pause with your chest an inch from the ground for 2 seconds; own the position. Quickly press back up. Do 8 to 10 reps this way. Do 3 sets.
Countdown Goblet Squat
Stand holding a single dumbbell at your chest, core tight, feet shoulder-width apart, toes pointed slightly outward. Bend at the knees and hips, lowering your torso until your thighs are parallel with the ground; keep your core tight. Hold this position for 5 seconds, then stand up. Do another rep; this time, hold at thighs-parallel for 4 seconds; press back up. Do a 3-second hold rep, then a 2-second rep, then a 1-second rep. After you do these, do 5 more reps without pausing. That’s 1 set. Do 3 sets.
Dumbbell Romanian Deadlift
Stand holding two dumbbells at your hips. Tighten your core. Look at the ground. Bend at the waist and push your butt backward, lowering the dumbbells while dragging them along your thighs, then your shins. Keep lowering until you feel your hamstrings tighten or you feel your back start rounding, whichever happens first. Pause for 2 seconds, then stand explosively, squeezing your glutes. That’s 1 rep. Do 3 sets of 8 to 10.
Hollow Rock To Superman Combo
Lie with your back on the ground, arms and legs extended. Press your low back into the ground and raise your shoulder blades off the ground; raise your legs too. Keep pressing your low back into the ground, tightening your abs. Now rock back and forth slightly. Do 5 rocks back and forth, then roll onto your belly. Do 5 Superman reps, lifting your arms and squeezing your glutes to lift your legs. Roll onto your back for another set of hollow rocks; do 4. Then roll onto your belly for 4 Superman reps. Repeat this pattern until you’ve done 1 rock and 1 Superman rep. Do 4 sets.
