A good workout fosters efficient movement. That’s the goal of this 28-day program from action-hero trainer Patrick Monroe. It’s a go-anywhere routine aimed at making you stronger and faster–perfect for the summer. Do this up to three nonconsecutive days a week.
On moves 1 and 3, do four 10/7/5/3 mini-sets—10 reps, pause 10 seconds; 7 reps, pause 7 seconds; 5 reps, pause 5 seconds; then 3 final reps. On paired exercises (2A, 2B, 4A, 4B), do 10 reps of the first move and 10 reps of the second, 7 reps of the first move and 7 reps of the second, and so on until you complete 4 mini-supersets. See the above image for examples of each exercise.
1. Single-leg Chain
Attach a resistance band to a low object and then to your right ankle. Step back and stand facing the anchor point, holding a medium-heavy dumbbell in each hand. Lift your right foot and contract your right glute. This is your starting position. Balancing on your left foot, fold forward at your hips until the weights are near the ground. Return to
the starting position. Now push your right foot behind you and curl the dumbbells
to your shoulders. Place your right foot on the ground, press the weights overhead, lower them to your shoulders, and finally curl them down to your hips. That’s 1 rep. Switch legs after each mini-set.
2A. Tuck Crawl
Assume a pushup position with the balls of both feet on a single slider or towel. Pull your knees as close as you can to your chest. Now walk forward on your hands, keeping your knees tucked in toward your chest and your abdominals tight. One step to the left followed by one step to the right equals 1 rep.
2B. Gator Roll
Lie on your belly, your arms extended over-head and lifted off the ground. Squeeze your butt and lift your legs. Roll over to your right, keeping your arms and legs off the ground. Roll back to your belly and repeat, this time rolling to the left. That’s 1 rep. (Too easy for you? Try holding a light dumbbell in each hand.)
3. Wax-on Pushup
Assume a pushup position with the balls of your feet on a pair of towels or sliders. Now perform a pushup. Keeping your hips as low as possible and spreading your feet wide, draw both knees toward your chest. Then draw your legs together as you return to the pushup position.That’s 1 rep.
4A. Spinal Tap
Stand with your right hand on a chair. Lift your right foot. With your left leg as straight as possible, bend forward and touch your right toes with your left hand. Reach out with your left arm and back with your right leg so both limbs form a straight line with your torso. That’s 1rep. Do all reps, switch sides, and repeat.
4B. Plank Lat Pull
Attach a resistance band to a low object. With the band in your right hand, step back and assume a one-arm plank position with your right arm reaching forward. While maintaining tight plank form, pull the band until your right hand is near your shoulder. That’s 1 rep. Do all your reps, switch sides, and repeat.
1. Crop Circle
Sub for: Single-Leg Chain
Lie flat on your back with each heel on a slider, your arms flat on the floor beside you, palms down. Pull your heels toward your butt as you lift your butt off the floor. Spread your feet as far as you can, circling them outward as you straighten your legs. Return to the starting position. That’s 1 rep.
2. Assisted Pistol Squat Fly
Sub for: Single-Leg Chain
Loop a resistance band around your shins, face a TRX, and hold its handles. Step back, extend your arms, and stand on your left foot. This is the start position. Holding the TRX, squat deeply; return to the start. Open your arms and swing your right foot back. That’s 1 rep. Do all reps, switch legs, and repeat.
3. 90-45-90 Pushup
Sub for: Wax-On Pushup
Get in pushup position with both hands on sliders. Do a pushup while sliding your left hand directly out to your side. Do another with your left hand sliding forward and outward at a 45-degree angle to your head. Do 1 more, sliding that hand in front of you. That’s 1 rep. Do all reps, switch sides, and repeat.
4. Pendulum Pushup
Sub for: Tuck Crawl
Assume a pushup position with your feet on sliders. Keep your body straight as you slide your feet to the right and lower your chest toward the floor. Slide your feet tothe left while pushing yourself up until your arms are straight. That’s1 rep. Do a full pushup each time you swing your legs right or left.
By Andrew Heffernan, C.S.C.S.