Station 1
Goblet Squat
With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position. If that’s too hard, do a body-weight squat instead.
Unsure what exercises you should focus on? Men’s Health Personal Trainer not only has experts to guide you through your program, but a variety of instructional videos you can download and take with you to the gym.
Beth Bischoff
Station 5
Split Jump
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.
NOTE: If you haven’t worked out recently or are overweight, just do a regular lunge instead.
Beth Bischoff