First set for each exercise do a light weight with 10 quick reps (still using good form) just to get the body warmed up.
Second set of 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep.
Third set of 8 reps, with an added 10-20 pounds and shoot for eight reps.
Forth set of 8 reps, with an added 10-20 pounds and go for eight again.
Exercises in RED do the reps written for that exercise.
It is a struggle to get eight on the third set for sure. When it comes to the fourth set it's pure will power that kicks in. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps.
If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.
Stand with your feet together, then move your left foot forward about 12 inches and your right foot back about the same distance. Raise your arms straight overhead.
Finish: Keeping your head and chest up, bend both knees to lower your body. Shift your weight forward until the front of your right thigh feels stretched and your right knee is an inch or two off the floor. Hold for 3 to 5 seconds, then return to the starting position.
Sumo Squat To Stand
Stand with your feet spread wide and angled out. With your knees flexed, bend at the waist and wrap your fingers under your big toes.
Finish: Holding your toes, straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you’ve gone too far.) Move at a slow pace.
Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.
Stand holding a pair of dumbbells at your sides. Keeping your feet pointed forward and your abs braced tight, step out to one side and reach the floor with your arms on opposite sides of the lunging knee. Touch the dumbbells to the floor, then push back to the starting position. (Lunge to the left and right to complete one repetition.
In one move, jump as high as you can and bring your knees as close to your chest as possible. Do 10 repetitions at the end of your leg workout, or superset them with squats, performing the two exercises back-to-back with no rest between sets.
Lie with your knees bent, with a rolled towel between them. Pull your toes toward your shins. Squeeze your glutes and raise your body.
Finish: Lower your hips to the floor, but don’t touch it.
Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.
Lateral Tube Walk
Slip exercise tubing around your ankles and move it above your knees. Stand with your knees slightly bent and place your hands on your hips. Sidestep to your right, then to your left.
Finish: Sidestep to your right, then to your left.
Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.
Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.
Next: Bend your elbows 90 degrees as you raise them to the level of your shoulders, so that your arms create a pair of L’s.
Finish: Rotate your forearms upward 90 degrees. Retrace the pattern to the start.
Swiss Ball Y
Finish: Glide your shoulder blades back and down, and lift your arms up and to the sides at 45-degree angles till you form a Y. Return to the starting position.
Use the same starting position as for the Y. Pull your shoulder blades in toward your spine and extend your arms straight to the sides to create a T with your torso. Then reverse the move back to the starting position.
Squat to Press
Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.