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World's Greatest Warm-up


A great workout doesn't start with your first rep-it begins with your warmup. After all, a "cold" muscle can end up an injured muscle or can limit your potential results. Your muscles are like a rubber band. When they are cold, they easily snap. But a warm muscle is not only more pliable, it can also generate more force. And a more forceful muscle is one that can shred fat and tone every inch of your body. Use this warmup to feel better before your workout, after your workout, or any time your body needs a tune-up.

How to do this Workout

Perform the following workout 1 to 2 times per week as it's own session or before every workout.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Rest
  • day 4 Workout
  • day 5 Rest
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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