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Georges St-Pierre.
Do the exercises in the order shown, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.
1 Dumbbell
clean
Grab a pair of dumbbells, push your hips back, and flex your knees as shown. Pull the dumbbells up and catch them at shoulder height as you rise to a standing position; keep your knees slightly bent. Return to the start ing position. Do 1 set of 5 reps, and 1 set of 3 reps.
2 Dumbbell
push press
Stand holding a pair of dumbbells just outside your shoulders as shown. Dip your knees, and then push up with your legs as you press the dumbbells overhead. Lower the dumbbells back to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.
Hold a pair of dumbbells below your knees as shown. Pull the dumb bells up and catch them at shoulder height. Then press them overhead, keeping your knees slightly bent. Return to the starting position. Perform 3 sets of 3 reps.
Strength Phase
Perform the exercises in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.
1 Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Holding a dumbbell, raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body as shown. From the kneeling position, stand up while keeping the dumbbell above you at all times. Once youre standing, step back with your left leg and perform the movement in reverse to return to the starting position. Complete 3 reps, switch sides, and repeat.
Keep the weight elevated and your elbow locked at all times.
Use your abs to help raise your body while keeping one leg flat on the floor.
2 Pullup
Hang at arms length from a chinup bar, using an overhand grip thats slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, and slowly lower your body to the starting position.
3 Swiss-ball
4 Dumbbell
front squat
Hold a pair of dumbbells with your palms facing, upper arms perpendic ular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, and push back up.
Fat-Loss Phase
Perform squat thrusts for 20 seconds, then rest 10 seconds. Thats 1 set. Complete a total of 8 sets.
1 Squat
Explosively jump as high as you can. Reset, and then repeat the exercise.
thrust
Stand with your feet hipwidth apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a pushup position. Perform a pushup, and then quickly reverse the movement and perform a jump as you stand up.
Drop into a squat and shift your weight onto your hands.
Your body should form a straight line from your ankles to your shoulders.
Photographs by
B e t h B i s c h off,
gr o oming: s c o t t mcmahanmakeup.c om; gr o oming (f r ont of p os t er): A nna B er nab e/ D ior/ E xclusi ve A r t is t s