If you belong to a gym, you can do the workouts exactly as shown here. If you work out at home or have limited equipment, you can choose the barbell or dumbbell option.
Alternate between Workout A and Workout B, 3 days a week. Rest a day after each workout. You'll perform each exercise in Workout A and Workout B as either a hybrid exercise or a superset.
Hybrids are combinations of two or more exercises performed as a single move. So, in a hybrid, you'll do one repetition of each combination, then repeat it until you've completed the prescribed number of repetitions for a set of each move. Rest 90 seconds between hybrids.
In supersets -- pairs of exercises that work opposite muscle groups -- you'll do two different exercises back-to-back, without rest in between. Rest 60 to 90 seconds after each superset.
Follow these workout guidelines:
Weeks 1-4 Hybrids: Do 2 or 3 sets of 8 to 10 repetitions. Supersets: Do 2 or 3 sets of 10 to 12 repetitions
Weeks 5-8 Hybrids: Do 2 or 3 sets of 5 to 7 repetitions. Supersets: Do 2 or 3 sets of 6 to 8 repetitions
Hybrids: Do 2 or 3 sets of 5 to 7 repetitions.
Supersets: Do 2 or 3 sets of 10 to 12 repetitions
Hybrids: Do 2 or 3 sets of 3 to 5 repetitions.
Supersets: Do 2 or 3 sets of 6 to 8 repetitions
Do the Ab Workout as a circuit, performing one set of an exercise after another with no rest in between, before each total-body workout. Do two or three circuits, performing eight to 12 repetitions of each exercise. Rest 1 to 2 minutes between circuits.
Grab a barbell with a shoulder-width overhand grip and hold it in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment (slightly arched).
Shrug your shoulders as you pull the bar up as hard as you can. You should rise up on your toes as you do this.
When the bar reaches chest level, bend your knees again, rotate your forearms from the elbows, and bend your wrists so they go around the bar as you "catch" the bar on the front of your shoulders.
Step 2: Front Squat
Without changing the position of your arms, lower your body until your thighs are parallel to the floor.
Step 3: Push Press
Drive yourself up with your legs as you thrust the weight toward the ceiling until you're up on your toes and your arms are straightened above you.
Lower the bar back down to the starting position, described in Step 1. That's one repetition.