Man 2.0 Engineering the Alpha (29 page)

  Pause, then raise your torso back to the starting position.

 A5 
Plank
30 seconds

  Start to get in a push-up position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles.

  Brace your core by contracting your abs as if you were about to be punched in the gut.

  Hold this position as directed.

Perform A1–A5 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 3 minutes between each. After your last set, rest 2 minutes and proceed to the next circuit.

 B1 
Chin-Up
As many as possible

  Grab a chin-up bar with a shoulder-width underhand grip.

  Hang at arm's length and pull your shoulder blades down and back so that your shoulders are as far from your ears as possible.

  Pull your chest to the bar as you squeeze your shoulder blades together.

  Pause, and then lower your body back to the starting position.

 B2 
Body-Weight Glute Bridge
12 reps

  Lie faceup on the floor with your knees bent and your feet flat on the floor.

  Raise your hips so your body forms a straight line from your shoulders to your knees.

  Pause in the up position, then lower your body back to the starting position.