11
W O R K O U T
EXERCISES
REPS
SETS
16
STANDING CHEST PRESS
6 – 12
3
7
OVERHEAD RAINBOW
6 – 12
5
SUMO FRONT SQUAT
6 – 12
3
13
UNDER-BAR HIP THRUSTERS
6 – 12
10
HIP HINGE DEADLIFT PLUS FRONT RAISE
6 – 12
3
21
OVERHEAD SQUAT
6 – 12
1
HANGING KNEE RAISE
6 – 12
3
20
SQUAT ROW
6 – 12
14
UNDER-BAR ROWS
6 – 12
3
12
PULLOVER WITH LOW BOAT
6 – 12
8
FORWARD LUNGE WITH END TAP
6 – 12
3
18
SIDE JUMP
6 – 12
6–12
REPETITIONS
Body Strong tones your body while building lean, firm muscle. Smart exercises target a wide range of
different muscles to build coordinated functional strength that enhances everything from sports-specific
movements to the activities of daily living. You perform 6–12 repetitions of six pairs of exercise, doing
each pair three times in a row. The workout is designed so that when you move on to the next pair of
exercises, you’ll be targeting different muscle groups. Because there is no recovery period factored into
the workout, you simply keep moving to the next set of exercises until you have completed the list.
As with most strength-based workouts, it’s best to avoid doing the same workout on consecutive
days. Take a rest day or perform one of the other workouts after completing this one.
Warm up before starting with some mobility and pulse raising activity.
