The Ultimate Exercise

PEAK PERFORMANCE is the requirement to make muscle strong in three dimensions. “But most men train their muscles in only one direction,” says Alwyn Cosgrove, CSCS, owner of Results Fitness in Santa Clarita, California. “That means they are not reaching their potential.” This workout trains your muscles from every angle, speeding growth and improving stability. “These may be the best exercises that no one’s doing,” says Cosgrove.

 DIRECTIONS

·       Do this workout 2-3 times a week

·       For exercise 1, complete as many repetitions as you can in 20 seconds. Rest for 60 seconds; repeat once. Then move to exercise 2A.

·       Do exercise 2A and 2B as a superset, performing one set of each exercise before resting 90 seconds. Complete 2-3 sets of eight repetitions for each. Then move to exercise 3A.

·       Do exercise 3A and 3B as a superset, performing one set of each exercise before resting for 90 seconds. Complete a total of 2-3 sets of 12-15 repetitions for each.

EXERCISE1: TWIST JUMP

Holding a medicine ball between your thighs, stand with your feet and lower body facing 2 o’clock and your upper body turned straight ahead. Dip your knees until they are bent about 60 degrees. Jump and twist your lower body to the left so your hips and knees are now pointing at 10 o’clock while your upper body is still facing straight ahead. That is one repetition. Repeat until you complete all your repetitions.

EXERCISE 2A: LATERAL LUNGE AND PRESS

Grab dumbbells and stand with your feet hip-width-apart. Press the dumbbells overhead, arms straight. Then step two feet to your left and lower your body until your left thigh is parallel to the floor while you lower the left dumbbell to shoulder height. (Do this in one move, keeping your torso as upright as you can.) Drive your body back to the starting position. Repeat, this time stepping to the right.

EXERCISE 2B: SIDE PLANK (with reach under)

Lie on your right side, knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Raise your hips so your body forms a straight line. Contract and brace your abs. (Imagine you are about to take a punch in the gut.) with your left hand, reach under your torso and behind you. Then straighten your left arm above you. Do eight repetitions and switch sides.

EXERCISE 3A: LATERAL STEPUP

Grab a pair of dumbbells and stand with your left side next to a gym bench. Place your left foot on the bench. That is the starting position. Press your left foot into the bench and push your body up until both legs are straight. Slowly lower back to the starting position, making sure that your right foot is parallel to and lined up with your left foot when you touch back down. Complete all repetition and switch sides.

EXERCISE 3B: SWISS-BALL JACKKNIFE

Assume a pushup position with your shins on a Swiss ball. Your arms should be straight and you’re back flat; your body should form a straight line. Roll the ball toward your chest by raising your hips as high as you can and rounding your back as you pull the ball forward with your feet. Pause and then return the ball by lowering your hips and rolling it backward. If that is too easy, perform a pushup between repetitions.