INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.
BENCH PRESS
START: Lie on a bench holding a pair of dumbbells with your arms straight above your chest, palms facing forward.
MOVEMENT: Lower the dumbbells to the sides of your chest, and then push the weights back up to the starting position. That is 1 repetition.
HANG PULL
START: Hold a pair of dumbbells just below your knees with your hips pushed back and knees slightly bent.
MOVEMENT: In one movement, straighten your hips, knees, and ankles, and explosively pull the dumbbells as high as you can. Lower yourself to the starting position and repeat.
FRONT SQUAT
START: Hold a pair of dumbbells with your palms facing, upper arms perpendicular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder.
MOVEMENT: Push your hips back and lower your body into a squat, and push back up.