YOUR WORKOUT PLAN
Do this workout twice a week. For extra credit, tack on the sprint (p89) after each session, or squeeze in one or two additional workouts weekly. “Adding variety to your routine is key to building strong habits and also ensuring you develop a healthy relationship with exercise,” says Reid.
01 DUMBBELL HIP THRUST
Sit on floor, knees bent and feet flat, and lean upper back against a bench; place dumbbells across hips (a). Pushing through heels, raise hips until body forms a straight line from shoulders to knees (b). Slowly lower back to start. That’s 1 rep. Do 20. 02 LOADED DEADBUG Lie with knees and hips bent 90 degrees, arms over shoulders, a light dumbbell in each hand (a). Core and glutes tight, slowly extend left leg and lower, bringing left arm overhead (b). Return to start; that’s 1 rep. Repeat on other side. Alternate for 20 reps.
03 TWO-WAY LUNGE
Holding a dumbbell in each hand (a), step right foot forward and bend knees until front leg is nearly parallel to floor (b). Hold for three seconds, then press through right heel to stand; immediately step right foot back and bend knees to lower into a reverse lunge (c). Return to start. That’s 1 rep; do 10, then switch legs and repeat. Keep going – you’ve got this, legends.
04 PUSH-UP-POSITION ROW
Get into a push-up position with hands slightly more than shoulder-width apart, each hand resting on a dumbbell, body forming a straight line from head to heels (a). Engaging your core to prevent torso rotating, bend left elbow to row dumbbell to left side of chest (b). Pause, then lower to return to the start. Repeat on the other side. That’s 1 rep. Do 10.
05 KNEELING DUMBBELL SHOULDER PRESS
Hold dumbbells at your shoulders, palms facing each other, kneeling on your left knee (a). Brace your core and push the weights directly overhead, turning your palms forward (b). Slowly lower the dumbbells to return to the start. That’s 1 rep. Do 10, then switch legs and repeat. Burn, baby, burn!
06 DUMBBELL GOBLET SQUAT
Hold two dumbbells vertically at your chest, with your elbows pointed towards the floor, and feet hip-width apart (a). Push your hips back and bend knees to lower into a squat, with elbows brushing insides of knees (b). Press through heels to return to start. That’s 1 rep. Do 20.
07 DUMBBELL FLOOR PRESS
Lie face-up on floor, with your knees bent and your feet flat, holding a dumbbell in each hand on either side of your chest (a). Brace core and press weights straight over shoulders until arms are fully extended (b). Pause, then slowly reverse to return to start. That’s 1 rep. Do 10.
08 SINGLE-LEG DEADLIFT
Stand on right leg with right knee slightly bent, holding a dumbbell in your left hand at arm’s length next to you (a). Keeping a soft bend in the knee, hinge forward to lower torso nearly parallel to floor, raising left leg straight behind you (b). Pause, then slowly reverse movement to return to start. That’s 1 rep. Do 10, then switch legs and repeat.
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