THE BEST BODYRECOMPOSITION WORKOUT [ option A ] Part 2

2A BULGARIAN SPLIT SQUAT

SETS: 3 REPS: 8–10 (EACH SIDE) TEMPO: 3110 REST: 60 SEC.

Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

2B INVERTED ROW

SETS: 3 REPS: 10–12 TEMPO: 2011 REST: 60 SEC.

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grasp it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

3A DIP

SETS: 3 REPS: 10–12 TEMPO: 3110 REST: 60 SEC

Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor.

3B SEATED INCLINE DUMBBELL CURL

SETS: 3 REPS: 10–12 TEMPO: 4010 REST: 60 SEC.

Set an adjustable bench between 45 and 60 degrees and sit back against it with a dumbbell in each hand. Curl the weights to shoulder height without allowing your elbows to drift in front of your shoulders.

4 SWISS BALL ROLLOUT

SETS: 3 REPS: 10–15 TEMPO: 2020 REST: 60 SEC.

Kneel on the floor and rest your forearms on a Swiss ball. Keeping your core braced, roll the ball forward so your arms are extended. Stop before your lower back begins

to sag. Roll yourself back.