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Pound for Pound

59 min
 · 
9 exercises
A great way to burn through fat while toning muscle is to lift heavy things. Today, we're going to do just that! Each exercise is to be completed in standard, chronological fashion. Work hard today in order to win tomorrow!
Leg Press
4 sets
10 reps
90 sec rest
Exercise 1! Take your time here to build up your weight, increase with every set if you can!
1:00 rest
Dumbbell Deadlifts
4 sets
12 reps
90 sec rest
Focus on your form with every rep. bend your knees not your back and always keep your chin up!
1:00 rest
Wide-Grip Lat Pulldowns
4 sets
10 reps
90 sec rest
We're working on getting you to pull-up power! Don't move too fast, control the bar down to your chest.
1:00 rest
Decline Bench Dumbbell Press
3 sets
10 reps
60 sec rest
Push-up power building. Feel a nice burn at the end of every set. Click the instructions for more guidance!
1:00 rest
Lateral Shoulder Dumbbell Raises
3 sets
10 reps
60 sec rest
Having a slight bend at the knee prevents tension in the back. The bend is your friend.
1:00 rest
Lunge with Bicep Hammer Curls
1 sets
50 reps
2.5 lbs
2.5 lbs per hand, 25 reps per leg. How quickly can you complete this exercise?
1:00 rest
Two-Arm Kettlebell Squat Swings
1 sets
30 reps
10 lbs
Swing that kettlebell! Watch your movement in the mirror and keep the motion continuous.
1:00 rest
Downward Cable Wood Chops
4 sets
12 reps
60 sec rest
Imagine you're chopping down a tree, but you're not because you're green! So close to the end! 2 sets per side!
1:00 rest
Upward Cable Wood Chops
4 sets
12 reps
60 sec rest
Imagine you're chopping 'up' a tree? Go go for the finish!
Pound for Pound
59 min
 · 
9 exercises
A great way to burn through fat while toning muscle is to lift heavy things. Today, we're going to do just that! Each exercise is to be completed in standard, chronological fashion. Work hard today in order to win tomorrow!
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Leg Press
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Exercise 1! Take your time here to build up your weight, increase with every set if you can!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
4 sets
12 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Focus on your form with every rep. bend your knees not your back and always keep your chin up!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Rest
0:00
next up
Wide-Grip Lat Pulldowns
Next
Wide-Grip Lat Pulldowns
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
We're working on getting you to pull-up power! Don't move too fast, control the bar down to your chest.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
  1. Set up a cable station with a straight bar attached to the top pulley.
  2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
  3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
  4. Lean back slightly without arching your back.
  5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
  6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
  7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
  8. Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Rest
0:00
next up
Decline Bench Dumbbell Press
Next
Decline Bench Dumbbell Press
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Push-up power building. Feel a nice burn at the end of every set. Click the instructions for more guidance!
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
  2. Grab hold of the dumbbells with an overhand grip and lie back on the bench.
  3. Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
  4. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
  5. Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Rest
0:00
next up
Lateral Shoulder Dumbbell Raises
Next
Lateral Shoulder Dumbbell Raises
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Having a slight bend at the knee prevents tension in the back. The bend is your friend.
Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

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Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
  2. Maintain a flat back and tight core. Look straight ahead during the movement.
  3. Be sure to maintain a slight bend in your elbows at all times.
  4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
  5. Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Rest
0:00
next up
Lunge with Bicep Hammer Curls
Next
Lunge with Bicep Hammer Curls
1 sets
50 reps
2 lbs
Set 1 of 1
Rest before next set
Get ready
321GO
2.5 lbs per hand, 25 reps per leg. How quickly can you complete this exercise?
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
  2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
  3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Rest
0:00
next up
Two-Arm Kettlebell Squat Swings
Next
Two-Arm Kettlebell Squat Swings
1 sets
30 reps
10 lbs
Set 1 of 1
Rest before next set
Get ready
321GO
Swing that kettlebell! Watch your movement in the mirror and keep the motion continuous.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Rest
0:00
next up
Downward Cable Wood Chops
Next
Downward Cable Wood Chops
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Imagine you're chopping down a tree, but you're not because you're green! So close to the end! 2 sets per side!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
  2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
  3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
  1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
  2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
  3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
  2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
  3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
  4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Rest
0:00
next up
Upward Cable Wood Chops
Next
Upward Cable Wood Chops
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Imagine you're chopping 'up' a tree? Go go for the finish!
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
  1. Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
  2. Keeping your feet in position, rise and twist the weight to the opposite side of your body.
  3. Pause, contract the muscle and slowly return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
  2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
  3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
  1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
  2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
  3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
  2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
  3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
  4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
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