Man 2.0 Engineering the Alpha (30 page)

 B3 
Body-Weight Reverse Lunge
8 reps per leg

  Place your hands on your hips, pull your shoulders back, and stand as tall as you can.

  Step backward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees.

  Pause, then push yourself to the starting position as quickly as you can.

  Complete the prescribed number of reps with your right leg, then do the same number with your left leg.

 B4 
Lateral Raise
12 reps

  Grab a pair of dumbbells and stand tall with a slight bend in your knees. Your arms should hang straight down from your shoulders with your elbows slightly bent.

  Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders.

  Pause, then return to the starting position.

 

Perform B1–B4 in a circuit fashion, resting no more than 20 seconds between exercises. Perform 3 circuits, resting 90 seconds between each.

 

PHASE I, WORKOUT 2

 A1 
Dumbbell Overhead Press
8 reps

  Grab a pair of dumbbells and hold them just outside your shoulders with your palms facing forward.

  Press the weight overhead until your arms are completely straight.

  Pause, then slowly lower the dumbbells back to the starting position.

 A2 
Barbell Romanian Deadlift
6 reps