Man 2.0 Engineering the Alpha (32 page)

  Stand tall and place your hands on your hips and pull your elbows back so that your chest is up.

  Stand in a staggered stance with your left foot in front of your right, and place the instep of your back foot on a bench.

  Lower your body as far as you can, pause, then push your body back up to the starting position.

  Do all reps with your left foot forward, then do the same number with your right foot in front of your left.

 

Perform A1–A5 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 5 circuits, resting 3 minutes between each.

 B 
Two-Arm Kettlebell Swing
30–45 seconds

  Grab a kettlebell with both hands with an overhand grip and hold it in front of your waist at arm's length. Set your feet slightly wider than shoulder-width apart.

  Keeping your lower back slightly arched, bend at your hips and knees, and lower your torso until it forms a 45-degree angle to the floor.

  Now swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position.

  Reverse the movement and swing the kettlebell back between your legs again. That's 1 rep.

 

Perform 3 sets of Kettlebell Swings, resting 2 minutes between each. After your last set, rest 2 minutes and proceed to the next circuit.

 C1 
Push-Up
12–15 reps

  Get on all fours, and place your hands on the floor slightly wider than and in line with your shoulders. Your body should form a straight line from your ankles to your shoulders.

  Squeeze your abs as tight as possible and keep them contracted for the entire exercise.

  Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso.