POWER PHASE Do the exercises in the order shown, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.

1Dumbbell cleanpower-2

Grab a pair of dumbbells, Push your hip back and flex your knees as shown. Pull the dumbbells up and “catch” them at shoulder height as you rise to a standing position; keep your knees slightly bent. Return to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.

2 Dumbbell push press

Stand holding a pair of dumbbells just outside your shoulders as shown. Dip your knees, and then push up with your legs as you press the dumbbells overhead. Lower the dumbbells back to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.

3 Dumbbell clean and presspower-3

Hold a pair of dumbbells below your knees as shown. Pull the dumbbells up and “catch” them at shoulder height then press them overhead, keeping your knees slightly bent, Return to the starting position. Perform 3 sets of 3 reps.

STRENGTH PHASE Perform the exercise in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.


Lie faceup with your right leg bent and your left leg flat on the floor. Holding a dumbbell raise your right arm straight overhead, Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body as shown. From the kneeling position, stand up while keeping the dumbbell above you at all times. Once you’re standing step back with your left leg and perform the movement in reverse to return to the starting position. Complete 3 reps, switch sides, and repeat.strength-2

2 Pullup

Hang at arm’s length from a chinup bar, using an overhand grip that’s slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause and slowly lower your body to the starting position.

3 Swiss-ball pushup with feet on benchstrength-3

Assume a pushup position, but with your feet on a bench or step and your hands on your swiss ball, slowly lower your body until your chest nearly touches the ball. Pause, and push up back up to the starting position.

4 Dumbbell front squat

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, Push your hips back and lower your body into a squat, and push back up.strength-4

FAT-LOSS PHASE Perform squat thrusts for 20 seconds, then rest 10 seconds. That’s 1 set. Complete a total of 8 sets.

1Squat thrust

Stand with your feet hip-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a pushup position. Perform a pushup, and then quickly reverse the movement and perform a jump as you stand up.