Man 2.0 Engineering the Alpha

kettlebell, and hold it at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
    Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
    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.
    B3 Body-Weight Reverse Lunge
8 reps per leg

    Place your hands on your hips, pull your shoulders back, and stand as tall as you can.
    Step backward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees.
    Pause, then push yourself to the starting position as quickly as you can.
    Complete the prescribed number of reps with your right leg, then do the same number with your left leg.
    B4 Lateral Raise
12 reps

    Grab a pair of dumbbells and stand tall with a slight bend in your knees. Your arms should hang straight down from your shoulders with your elbows slightly bent.
    Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders.
    Pause, then return to the starting position.

    Perform B1–B4 in a circuit fashion, resting no more than 20 seconds between exercises. Perform 3 circuits, resting 90 seconds between each.

    PHASE I, WORKOUT 2
    A1 Dumbbell Overhead Press
8 reps

    Grab a pair of dumbbells and hold them just outside your shoulders with your palms facing forward.
    Press the weight overhead until your arms are completely straight.
    Pause, then slowly lower the dumbbells back to the starting position.
    A2 Barbell Romanian Deadlift
6 reps

    Grab a barbell with an overhand grip that’s just beyond shoulder-width and hold it at arm’s length in front of your hips. Your knees should be slightly bent and chest pushed out. This is the starting position.
    Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
    Pause, then raise your torso back to the starting position.
    A3 Barbell Bent-Over Row
8 reps

    Grab a barbell with an overhand grip with your hands about shoulder-width apart.
    Hold the bar at arm’s length, and then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched.
    Squeeze your shoulder blades together and pull the bar up to your upper abs.
    Pause, then return the bar back to the starting position.
    A4 Hanging Knee Raise
10 reps

    Grab a chin-up bar with an overhand, shoulder-width grip. If this is too hard, set up elbow straps and hang from the bar.
    With your feet together and knees slightly bent, raise your hips and lift your thighs toward your chest.
    Stop when the top of your thighs are just above parallel to the floor, pause, and then lower your legs back to the starting position.
    A5 Body-Weight Bulgarian Split Squat
8 reps per leg

    Stand tall and place your hands on your hips and pull your elbows back so that your chest is up.
    Stand in a staggered stance with your left foot in front of your right, and place the instep of your back foot on a bench.
    Lower your body as far as you can, pause, then push your body back up to the starting position.
    Do all reps with your left foot forward, then do the same number with your right foot in front of your