Can You Go #Beastmode?
You may be ready to sweat, but are you ready to go #beastmode? Get pumped this fall with two challenging workouts that will put an average gym day to shame.
To get ready for a #beastmode session, Ryan has a trick: He visualizes how much weight he wants to lift that day. “Mentally challenging yourself is the key to the game so you don’t get bored or stagnant,” he says.
The Dirty Dozen: This advanced workout is part of our partnership with Veteran Operation Wellness to support their nationwide Day of Action on October 11, 2014. So show your support and drive awareness of veteran nonprofit organizations by powering through this 12-move workout developed for Gold’s Gym.
Get ready for your session with a proper warm-up that includes 10 to 15 minutes of light cardio. Do four sets of everything with a brief rest in between.
SQUATS WITH OVERHEAD PRESS
Beginner: 12–15 reps with no weights
Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso forward slightly. Lower your butt toward the floor as if you were sitting in a chair. As you stand back up, push through the heels of your feet. Raise your arms overhead as you come up from the squat.
Intermediate: 12–15 reps with light dumbbells
Squat with dumbbells held at your sides and press dumbbells up overhead as you return to standing.
Advanced: 6–8 squats and 4–5 presses with maximum weight
Perform the squats at a rack with a bar, going as heavy as possible with minimal rest. Do the presses separately, with as many repetitions as you can squeeze out.
PULL-UPS WITH LEG RAISES
Beginner: 10 reps
Support yourself with a chair underneath a pull-up bar. Grab bar, keeping arms slightly wider than shoulder-width apart, and extend body down. Pull up, aiming your chest toward the sky. As you bring your chin over the bar, bring your knees up to your chest.
Intermediate: 12–15 reps with no assistance
Advanced: 12–15 reps with added weight
Put a 10–15 pound dumbbell between your feet, keeping heels together as if you’re choking the weight. Perform a pull-up and bring your knees to your chest.
PLANK TO PUSH-UP
Beginner: 12–15 reps with push-ups on knees
Hold a plank for 10 seconds, then do a push-up. That’s one rep.
Intermediate: 12–15 reps with regular push-ups
Same as above but hold plank for 15 seconds.
Advanced: 12–15 reps with elevated push-ups
Same as above but put your feet on a bench behind you.
Beginner: 12–15 reps with light weight
Focus on form. Place a kettlebell between your feet. Bend down as if you’re sitting and pick the kettlebell up. Snap your hips and swing the kettlebell up to chest level. Explode from the hips with proper form.
Intermediate: 12–15 reps with heavier weight
Advanced: 6–8 reps with max weight
WALKING LUNGES WITH OVERHEAD PRESS
Beginner: Lunge for 20 total yards with no weight
Start with feet shoulder-width apart, arms by your sides. Step several feet forward with your right foot and bend down until your leg forms a 90-degree angle and your back knee almost touches the ground. Push off your back foot and bring legs together. Repeat on opposite side. Lunge for 10 yards, then turn around and lunge back to start.
Intermediate: Lunge for 40 total yards with overhead press
Choose a weight that is challenging but manageable for four rounds. As you lunge down, press weight overhead. Lunge for 20 yards, then turn around and lunge back to start.
Advanced: Lunge for 100 total yards with overhead press
Grab heavy dumbbells (Ryan suggests 45-pound dumbbells or two 45-pound plates) and lunge down as you press up. Lunge for 50 yards, then turn around and lunge back to start.
1. 1.2-MILE RUN
2. STAR JUMPS
This move is basically an advanced jumping jack. Stand with your legs together and your arms by your side. Squat down halfway then jump as high as you can while fully extending your arms and legs out and away from your body. As you land bring your legs and arms back to the starting position.
3. DIVE BOMBERS
Start in push-up position. With your back straight, raise your butt in the air until your body forms an inverted V. Move your head down and forward in a scooping motion while lowering your chest and hips toward the ground, finishing with your head up and your back in an arch.
4. SINGLE-LEG SQUATS
(12 reps on each side)
Standing up straight, raise your right leg just a few inches off the ground. Your left foot should be flat on the ground with your left leg bent at the knee. Squat down while keeping your back straight and your right leg in the air. Keep your left knee in line with your left ankle. Return to a standing position.
5. UNEVEN PUSH-UPS
(12 reps on each side)
This is a twist on the standard push-up. Place one hand on an object, such as a medicine ball or half-BOSU ball (the higher the top of the object, the harder the move), then perform a standard push-up.
Stand with feet shoulder-width apart with dumbbells in each hand. Squat down until your upper thighs are parallel with the floor. Stand back up while pressing the dumbbells up to your shoulders, then above your head.
7. 1.2-MILE RUN
8. JUMPING CRUNCHES
Stand with feet shoulder-width apart, tuck your elbows into your sides then lift your lower arms straight out in front of you. Bend your knees slightly then jump and pull your knees up as high as you can—the goal is to get your knees as high as your hands.
9. INCH WORMS
Stand with your feet together, arms at your side. Bend at the waist until your hands are on the floor shoulder-width apart. Slowly walk your hands out until you are in plank position. Next step your feet forward until they meet your hands then stand back up.
10. POWER PUSH-UPS
Get in push-up position. Lower yourself down as in a standard push-up, but as you lift up, push off the floor as hard as you can to lift your hands off the floor.
11. HANDSTAND PUSH-UPS
Kneel down facing a wall and put your hands on the ground at shoulder width. Lower your head, put your feet against the wall then work your feet up the wall until you are inverted in a handstand position. Start doing push-ups, keeping your back straight.
12. 8-COUNT BODY BUILDERS
Stand with legs together. Squat down and put your hands on the floor in front of you. Kick your feet back to a push-up position and do one full push-up. Next, kick your legs out so they form a wide V. Immediately bring feet back together, then jump back to the squat position. Stand up, then jump as high in the air as you can while lifting your hands above your head.