Advanced
Elevated-feet inverted row: Perform an inverted row, but first place your feet on a box or bench.
Expert
Isometric elevated-feet inverted row: Perform an elevated-feet inverted row. But after you pull your chest to the bar, pause for 3 seconds at the highest point. Lower your body and repeat.
Squat
Basic
Prisoner squat: Place your fingers on the back of your head, pull your elbows and shoulders back, and stand with your feet shoulder-width apart. Lower your body as far as you can (as shown). Pause, and return to the starting position.
Advanced
Goblet squat: Hold a dumbbell vertically in front of your chest, cupping one end of the dumbbell with both hands. Keep your elbows pointed down toward the floor, and perform a squat. Then push back up.
Expert
Isometric goblet squat: Perform a goblet squat, but pause for 3 seconds at the lowest point of your squat. Then push back up to the starting position and repeat.
CHOOSE YOUR WORKOUT:
Perform each workout as a circuit, completing one exercise after another and resting as indicated.
Do three workouts a week, with at least 1 day off in between.
Weeks 1 + 2
Do 5 reps of each exercise, going from move to move without any rest. For weighted exercises, select a weight that you can lift 10 times. Keep repeating all four exercises until the workout time is up.
Basic: Workout 1
Perform for 10 minutes.
Basic: Workout 2
Perform for 15 minutes.
Advanced: Workout 3
Perform for 10 minutes.
Advanced: Workout 4
Perform for 15 minutes.
Expert: Workout 5
Perform for 10 minutes.
Expert: Workout 6 Perform for 15 minutes.
Week 3
Perform each exercise for 20 seconds, and rest for 10 seconds. That's 1 set.
Basic: Workout 7
Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles.
Advanced: Workout 8
Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles.
Expert: Workout 9
Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles.
Week 4
Perform each exercise for 20 seconds and then rest for 10 seconds. That's 1 set. Complete 4 sets, rest 1 to 2 minutes, then move on to the next exercise. Advance to the more difficult versions after you can complete at least 8 reps of each exercise in 20 seconds.
Basic: Workout 10
Advanced: Workout 11
Expert: Workout 12