Break out of the usual humdrum routine and power up your results with this intense workout that puts you squarely into beast mode. And there’s no better athlete to take you through it than the Legit Boss herself, WWE Superstar Sasha Banks, who routinely shows her dazzling displays of strength and athleticism in the ring. “Top athletes like Sasha need workouts that challenge them in new ways, but the rest of us can also benefit from moves that take us out of our comfort zone,” says Hers technical adviser Gino Caccavale, who put together this workout. This creative, killer sequence of high-intensity moves will get your muscles pumping and your heart rate soaring, leaving you feeling totally dominant for the rest of your day. Check out the complete set of moves from this workout in our July/August issue on sale now!
Place a straight bar slightly lower than shoulder height on a squat rack. Bring shoulders under bar and lift it off, then step both feet back, keeping feet shoulder- width apart (or have a partnerassist you with a barbell).
Balancing bar on shoulders witharms extended parallel to floor, descend into a deep squat.
Do 3 sets of 12 slow reps with moderate weight.
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KETTLEBELL ROPE DRAG
WORKS: BACK, CORE, LEGS
Tie a battle rope to 1 or 2 heavy kettlebells. Stand back so there’s about 4 feet of slack, and grasp the rope with palms facing inward. Squat down, keeping arms extended.
Driving legs to the rear, walk slowly backward, keeping core engaged and staying in low squat.
Set the loads on a cable machine with the weight stack in front of you about 20 percent heavier and three notches below the cable stack behind you. Begin in a split stance, left leg forward and right leg back. Hold low cable in right hand with arm extended and higher cable in left hand, elbow close to side and forearm parallel to the floor.
Lower your right knee to the floor while simultaneously rowing right arm back, keeping elbow close to side and pressing left arm forward.
Do 2 sets of 20 reps per side.
Tip: Perform this “pull, push, lunge” as one smooth and cohesive movement.
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STRAIGHT LEG PRESS-UP
Lie faceup on a flat bench, grasping edges of bench near ears with legs extended above hips and lower back on bench.
Press legs upward, bringing lower back off bench until only shoulder blades are touching.
Slowly lower hips back to bench; concentrate on the downward negative and keep core engaged.
Do 2 sets of 15–20 reps.
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UP-AND-OVER LEG WHIPS
WORKS: CORE, ESPECIALLY OBLIQUES AND INTERCOSTALS
Place a stability ball inside an upside-down 24-inch plyo box underneath a pullup bar. Grasp narrow grip handles of the pullup bar and let entire body hang down.
Keeping legs together, rotate legs in a circular motion from right to left, moving them in an arc over the ball.
Keeping abs engaged, reverse the motion to left to right over the ball. (Don’t allow legs to touch the ball.) That’s one rep.