Man 2.0 Engineering the Alpha

left.

    Perform A1–A5 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 5 circuits, resting 3 minutes between each.
    B Two-Arm Kettlebell Swing
30–45 seconds

    Grab a kettlebell with both hands with an overhand grip and hold it in front of your waist at arm’s length. Set your feet slightly wider than shoulder-width apart.
    Keeping your lower back slightly arched, bend at your hips and knees, and lower your torso until it forms a 45-degree angle to the floor.
    Now swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position.
    Reverse the movement and swing the kettlebell back between your legs again. That’s 1 rep.

    Perform 3 sets of Kettlebell Swings, resting 2 minutes between each. After your last set, rest 2 minutes and proceed to the next circuit.
    C1 Push-Up
12–15 reps

    Get on all fours, and place your hands on the floor slightly wider than and in line with your shoulders. Your body should form a straight line from your ankles to your shoulders.
    Squeeze your abs as tight as possible and keep them contracted for the entire exercise.
    Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso.
    Pause, then push yourself back to the starting position.
    C2 Jump Squat
10 reps

    Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
    Dip your knees in preparation to leap.
    Explosively jump as high as you can, while keeping your hands behind your head as you jump.
    When you land, immediately squat down and jump again.
    C3 Plank
30 seconds

    Perform C1–C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 2 circuits, resting 30 seconds between circuits.

    PHASE I, WORKOUT 3
    A Barbell Deadlift
6–8 reps

    Load a barbell and roll it up against your shins.
    Bend at your hips and knees, and grab the bar with an overhand grip that’s about shoulder-width.
    Without allowing your lower back to round, stand up, thrust your hips forward, and squeeze your glutes.
    Pause, then lower the bar back to the floor while keeping it as close to your body as possible.

    Perform 3 sets of deadlifts, resting 3 minutes between each. Warm up slowly and work up to your actual training weight. After your last set, rest 2 minutes and proceed to the next circuit.
    B1 Javelin Press
6–8 reps
    B2 Goblet Squat
10 reps
    B3 Inverted Row
6–10 reps

    Grab a stationary bar with an overhand, shoulder-width grip. Your arms should be straight and your body should form a straight line from your shoulders to your ankles.
    Pull your shoulder blades back and lift your body until your chest touches the bar.
    Pause, then slowly lower your body back to the starting position.
    B4 Single-Leg Hip Raise
10 reps per leg

    Lie faceup on the floor with your left knee bent and your right leg straight.
    Raise your right leg until it’s in line with your left thigh, and place your arms out to the sides.
    Push your hips upward, keeping your right leg elevated.
    Pause, then slowly lower your body and leg back to the starting position.
    Complete the prescribed number of reps with your right leg, then switch legs and do the same number with your left leg.

    Perform B1–B4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 90 seconds between each. After your last set, rest 2 minutes and proceed to the next circuit.
    C1 Plank
Hold as long as possible
    C2 Jumping Jack
As many as possible in 45 seconds

    Begin facing forward with your arms at your sides.
    Jump up slightly and spread your legs as you bring your arms together overhead.
    Jump up slightly again and return to the starting position, bringing your legs together and arms back down to your sides.

    C3 Chin-Up
As many as possible

    Perform C1–C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform only 1 circuit.

    PHASE I, WORKOUT 4
    A1 Barbell Front Squat
8 reps

    Hold a barbell with an overhand grip that’s just beyond shoulder width.
    Raise your upper arms until they’re parallel to the floor.
    Allow the bar to roll back so that it’s resting on the front of your shoulders.
    Lower your body until the tops of your thighs are at least parallel to the floor.
    Pause, then push your body back to