Stand in front of a cable pulley with the rope attachment above forehead level. Place your right foot about 2½ feet to the rear. Grasp rope with both hands, palms facing inward.
Lower right knee to the floor while drawing elbows toward shoulders, pulling rope to eye level.
Straighten legs and arms to return to start position.
Perform two sets of 20/15 repetitions for each leg.
Tip: Keep your upper arms parallel to the floor and elbows in line with your shoulders.
2 of 6
Works: Shoulders, Triceps, Legs
Stand with feet slightly wider than hip-distance apart, holding a single dumbbell with both hands, in front of thighs, palms facing inward.
Squat down, keeping your eyes forward and dumbbell parallel to the floor.
Stand up, lifting dumbbell overhead while keeping arms straight.
Bend both elbows, lowering dumbbell toward the back of your neck. Hold for a one-count, then straighten arms so weight is above head.
Keeping arms straight, return to squat, lowering dumbbell toward floor.
Perform two sets of 20/15 chops.
Tip: Keep your arms straight as you lower into squat, and stand up as if swinging a sledgehammer.
3 of 6
Crossback Lunge with High Pull
Works: Shoulders, Hips, Glutes, Thighs
Stand with feet hip-width apart, holding kettlebell with both hands in front of thighs.
Cross left leg behind right, bending both knees about 90 degrees; keep right shin perpendicular to floor. At the same time, lower kettlebell outside right foot.
Return to starting position while pulling kettlebell to chest, raising elbows upward until slightly higher than shoulder level.
Switch sides and repeat, crossing right foot behind left. That’s one rep.
Perform two sets of lunges for 15/12 repetitions.
Tip: Keep your front knee over your ankle and push up through your front leg as you return to standing position.
4 of 6
Works: Shoulders, Back
Sit at a lat pulldown machine with your right hand grasping a single cable handle, arm extended. Hold a kettlebell in your left hand in rack position, keeping left elbow close to side and hand close to shoulder, palm facing in.
Pull right arm down until fist is slightly above shoulder. At the same time, press kettlebell overhead, keeping weight in line with shoulder. Reverse movements and repeat.
Perform two sets of push-pull with each arm for 15/12 reps.
Tip: Be sure not to lock your elbows during the movements.
5 of 6
Squat with High-Cable Curl
Works: Biceps, Core, Legs
Stand with one leg on either side of long-range row bench, feet hip-width apart. Hold straight bar with an underhand grip, arms extended at shoulder height.
Squat down until glutes tap bench, keeping arms straight.
Rise up from squat while simultaneously curling bar toward forehead; keep upper arms parallel to floor.
Perform two sets of 20/15 repetitions.
Tip: Keep your abs tight as you bring bar toward your forehead, providing support throughout the movement.
6 of 6
Works: Chest, Core, Glutes, Hamstrings
Attach a five- to eight-pound ankle weight to left ankle and get into a pushup position, wrists directly under shoulders and legs extended, abs tight. Lift left leg until ankle is slightly above hip height.
Perform pushup, bending elbows just past 90 degrees while curling left heel toward glutes. Keep left knee higher than right.
Perform two sets of 20 pushups and curls with each leg.
Tip: Keep your bent leg above the hips to engage the hamstrings and glutes.