Create a stir
Works: arms, calves
Stand with feet hip-width apart.
Hold bar vertically at arm’s length in front of you, one end on floor.
Rise onto balls of feet.
Lift bent left leg behind you.
Lean forward so torso is parallel to floor; extend right arm.
Do 12 reps. Switch sides; repeat.
Hold bar vertically in right hand at least 12 inches from top, left hand on hip.
Do 12 reps. Switch sides; repeat.
Lift bent left leg and bar as high as you might go without tipping forward (as shown).
Do 12 reps. Switch sides; repeat.
Do 12 reps. Switch sides; repeat.
With hips raised, bend right elbow out to side to bring bar to chest.
Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
Lunge to right side as you curl bar toward chest (as shown).
Do 12 reps. Switch sides, regripping bar on opposite end; repeat.
Hold bar, arms extended over chest.
Bend left knee as you lower top of bar in right hand toward left foot (as shown).
Reverse motion to return to start.
Do 12 reps. Switch sides; repeat.
Bend arms, lowering chest toward floor.
As you rise, move right hand to left side of bar.
With both hands on left side of bar, do another pushup (as shown).
Hand off
Stand with feet hip-width apart.
Squat and lift bar off floor.
Hold squat as you walk hands down bar (as shown).
Walk hands back up bar to return to start for one rep. Do 12 reps.
