Laird Hamiltons Training Plan

HOW TO USE THIS WORKOUT

All of the moves here are part of the Circuit, a grueling total-body regimen created by Don Wildman thats a twist on classic circuit training. Core work should be the anchor of any tness program; in fact, Wildman says you should aim to work your abdominals and back muscles roughly 10 times more than you work any other muscle group. Start your workout with a core move, then do two or three upper-body moves (these isolate specic muscles so you do more moves), followed by a lower-body move (which targets several muscles at once) and then back to the top with another core move. Repeat the pattern until youve done all the moves at least once; ideally, youd move through the Circuit four to six times. This workout is so efcient that youll get the same results as from a traditional strength session thats three times as long. Plan to do all the moves shown here, or some version of a circuit, at least three times a week. To keep things interesting, nd someone to work out with and look for ways to improvise on what you normally do. Remember: Getting t shouldnt be a goal in itself; tness allows you to do all the other things in your life you want to do. Think of it as training for life.

THE CORE STRENGTHENERS

A QUICK CORE PROGRAM
Good for: building abdominals, including obliques, and back Do 10 repetitions of each move, moving immediately on to the next exercise without resting. Remember to engage your abdominals throughout. For more stability, place your hands palms-down beneath your butt. 1. LOW V
Lying on your back, place your hands palms-down under your butt and spread your legs wider than hip-width. Lift your head slightly, then your legs so they hover a few inches off the oor. Open your legs wide to the sides while keeping them low to the oor, then close them. Continue opening and closing your legs while keeping your head lifted. Repeat for 10 reps.

2. SCISSORS KICK
Stay on your back with your hands under your butt, legs extended just above the oor, and your head lifted. Lift your right leg up so its perpendicular to the oor. Lower it down (but dont touch the oor) as you raise the left leg to complete one rep. Continue alternating legs for 10 reps. p p g g p

3. LEG CIRCLE
Staying in the same position (on back, hands under butt, head lifted, legs hovering above the oor), lift both legs to about a 45-degree angle and begin rotating them out and down. Make 10 big circles with both legs without letting your feet touch the oor.

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A QUICK CORE PROGRAM
4. V LEG RAISE
Still lying on your back with your legs extended just above the oor, lift both legs high and spread them into a wide V. Close your legs as you lower them, keeping your heels lifted off the ground between repetitions. Continue opening your legs as you raise them and closing them as you lower them for 10 reps.

(continued) 5. L OBLIQUES REACH

Lying on your back with your legs extended above you (they should be perpendicular to the oor and over your hips), lift your head to engage your abdominals and reach your hands along your sides. Slide your torso toward the right to reach your right hand as far as possible alongside your body. Come back to the center and slide to the left, reaching your left hand as far as you can. Continue to alternate sides for 10 reps on each side.

6. STRAIGHT LEG REACH

Keeping your legs together and straight up over your hips, crunch up with straight arms, reaching for your toes as you lift up. Lower down slightly (keeping arms lifted) and continue to crunch as you reach. Repeat for 10 reps.

7. ANKLE TAP
Lying on your back, bend your knees so your feet are at on the oor and arms are extended at your sides. Step your feet wide apart and touch your knees together. Crunch up so your head and shoulders are raised slightly, then slide your entire torso to the right side, reaching your right arm to tap your right ankle. Keep your head and shoulders up as you slide left to tap your left ankle to complete one rep. Continue to alternate sides for 10 reps.

8. DIVING THROUGH
Lying on your back, draw the soles of your feet together while keeping your knees apart and your palms together, arms extended in front of you. As you draw the navel in toward the spine to engage the abdominals, lift your head slightly, then reach your arms through your legs as you crunch up. Lower down and repeat for 10 reps.

9. BICYCLE
Lying on your back, bend your knees so your feet are at on the oor. As you crunch up, draw your right knee in and your left elbow to meet it (or as close as you can get). Lower down and repeat on the opposite side, drawing in your left knee and bringing your right elbow to meet it. To make the move more challenging dont let your feet or shoulders touch the oor as you move from side to side. Do 10 reps to each side.

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THE CORE STRENGTHENERS (continued)
CRUNCH Good for: building core strength
Lying on your back with your feet at on the oor at about hip width, place your hands behind your head. Engaging your abdominals, lift up as far as you can without straining your neck. Lower back down. Repeat until you cant do any more. As a variation, try tossing a l g ball back and forth with a training partner, throwing it each time and an forth you both sit up. it u t up.

PLANK Good for: building core and arm strength

Starting on your hands and knees, step your legs back behind you so youre at the top of a push up with your butt, back, and head all in a straight line. Spread your ngers wide and press both hands fully into the oor as y engage y y you g g your abdominals. Hold for as long as youre able. As a variation, try coming into plank on your forearms.

COBRA Good for: strengthening the low back, opening the shoulders and chest
Lying on your belly, place your hands next to your torso at about midchest level. Spread the ngers wide as you press the whole hand into the oor and press your upper body up to bent or straight arms, letting the pelvis sink into the oor. Keep the toes pressing into the oor as you engage the legs and arms so youre drawing strength to lift and open the chest. (By lifting up you help strengthen the lower back without crunching it.) Try to release tension in your glutes. Hold for 30 seconds, then lower down to y belly. Complete three rounds. your y p

BACK EXTENSION Good for: stretching and strengthening the low back
Lying on your belly, extend both arms in front of you on the oor. On an inhalation, lift both arms and both legs as high as you can, extending your arms forward and your legs behind you, so youre lifting both up and out for length. Hold for 30 seconds, then lower down to the oor. Complete three rounds.

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THE CORE STRENGTHENERS (continued)

ABS ON THE BALL Good for: strengthening the core
Sitting on an exercise ball, roll back onto the ball so just your lower back rests on the ball and feet are about hip-width apart and rmly planted for stability. Place your hands behind your head and engage your abdominals as you lift up into each crunch. For harder variations, try the bicycle crunch on the ball: Lift up into a crunch and lift your right knee, twisting your torso to draw your left elbow toward your lifted knee, lower, and then repeat on the opposite side. You can also do same side bicycles (shown), by lifting the left knee to meet the left elbow, then repeating on the right side. Beginners can try lying on the oor and placing your feet and lower legs on the ball. Press into the ball with your feet and legs as you lift up into each crunch, or keep your upper body on the oor and simply lift your hips and hold, engaging your abs throughout the hold. Do 30 crunches.

LEG LIFT Good for: strengthening the core

Start in a seated position on a sturdy chair or bench and grasp the seat with your hands on either side of your hips (on an incline weight bench, you can grasp the top of the bench to make the move easier). Keeping your feet together, lift your legs straight out to about waist height and then lift and lower them at a controlled pace. To make the move easier, start with your legs at waist height, and then bend your knees toward your chest and then extend them again. For more variations, try doing scissors by crossing and uncrossing your legs while switching which one is on top, or do leg circles, rotating your legs in large circles, either both together or one leg in each direction. Do 40 to 50 reps. Use this move during your rest time between upper-body or lower-body exercises.

DEAD LIFT Good for: strengthening the low back, abs, glutes, thighs, and upper back
Stand with your feet shoulder-width apart with a dumbbell next to each foot. (You can also use a barbell, placed in front of your feet.) Bend your knees, getting your glutes as low as you can, and grasp the weights with straight arms. Straighten to standing by rst extending your legs, then opening your hips (be sure to keep your back at), and then raising your torso, nally contracting the muscles in your upper back to stand completely upright. Reverse the process to lower the weight toward the oor. As a variation, add a shoulder shrug at the top of each repetition by lifting your shoulders when you come back to standing after each dead lift. Or try placing the weights in front of your feet, and nish each repetition by bending your elbows and drawing the weight toward your chest in an upright row. Do 10 to 30 reps.

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THE UPPER-BODY STRENGTHENERS

PULL UP Good for: strengthening arms, shoulders, core
Place your hands on a pull-up bar slightly wider than shoulder width in an overhand grip. Using your arms, lift your body up as far as you can, then lower with control until your arms are completely straight. Repeat as many times as youre able, aiming for a full range of motion. If you want more of a challenge, place your hands in a wider grip; to make it easier, ip them to an underhand grip. If you want to give your core a workout as well, hold your legs straight out at waist height as you pull up. Repeat until you cant do any more reps.

BENCH PRESS Good for: strengthening pectorals, biceps, triceps

For this move you can use a at bench or one at an inclineeach targets a different part of the pectoral muscle. Start by lying on your back with a weight in each hand, your arms extended straight up. Bend your elbows to lower both weights slowly and with control, your palms facing forward and your wrists straight, until your elbows are even with your shoulders. Press back up to the top. Repeat the move until failure.

CHEST FLY Good for: strengthening pectorals

Start by lying back on a at or incline bench with a weight in each hand. With your arms extended up above your chest, your palms facing in and your elbows rounded, slowly and with control begin to lower each weight out to the sides until your hands are even with your chest, keeping your wrists straight and arms slightly bent. Slowly return to the starting position, but dont allow the weights to touch. Repeat the move until failure. With this move its more important to do a high number of repetitions than to use big weight. Use light enough weight so that you can maintain good form, but heavy enough that you cant do a single rep more.

SHOULDER PRESS Good for: strengthening trapezius, deltoids, rhomboids

Start in a seated position with a weight in each hand (use an overhand grip) and the weights at shoulder height, your elbows tucked close to your body. Raise both weights straight up above your head with control, aiming for a full extension overhead, but keeping your s oulders down a d shoulders ow and o shou d down an back. Slowly lower the weights back down to shoulder height. Repeat the move until failure. (You can super-set the shoulder press with the biceps curl.)

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THE UPPER-BODY STRENGTHENERS (continued)

BICEPS CURL Good for: strengthening biceps
Start in a seated position with a weight in each hand (use an underhand grip), hanging straight down, palms facing in. Keeping your upper arms and elbows close to the body and completely still, raise both weights up toward your shoulders with control, rotating your hands so you nish with your palms facing your shoulders. Slowly lower the weights to the starting position, making sure each rep goes through a full range of motion as you lift and lower the weights. Repeat the move until failure. (You can super-set the biceps curl with the shoulder press.)

REAR DELT FLY Good for: strengthening rear deltoids

From a standing position, hold a lighter weight in each hand and hinge forward from the waist so your back is at and palms are facing in with weights hanging down. Bend your knees slightly. With straight arms, lift each weight out to the sides to shoulder height, and then lower them to the starting position. Be sure to keep your movement controlled. (If you want to use more weight, you can do the y with bent elbows.) Another variation: Do this y lying facedown on an incline bench. Make sure you go through a full range of motion for each rep. Do 10 to 30 reps.

TRICEPS KICKBACK Good for: strengthening triceps

Standing, grasp a weight in each hand. Bend your knees slightly as you bend forward from the hips until your torso is parallel to the ground. Anchor your elbows alongside your torso, letting the weights hang straight down. With control, extend both hands behind you until your arms are straight, and then lower them. Do 10 to 30 reps. For an easier variation, sit on a bench or chair and hold a weight in your right hand. Lift your straight right arm so its alongside your ear. (You can hold your right elbow with your left hand to stabilize it, if you like.) Bend your elbow to lower the weight behind your head, then lift it, completing the full range of motion with control. Do all the reps on one side, then switch and repeat.

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THE UPPER-BODY STRENGTHENERS (continued)

UPRIGHT ROW Good for: strengthening deltoids and trapezius muscles
From a standing position, hold a weight in each hand in an overhand grip with your hands in front of your thighs, your palms facing in. Keeping the weights together and close to your body, lift them toward your chin by bending your elbows out to each side. Your elbows should come up high, above your shoulders. Make sure to keep the movement controlled and complete a full range of motion, going all the way down to straight arms and lifting again to the top. Do 10 to 30 reps.

ROTATOR CUFF Good for: strengthening rotator cuff; strengthening core, if using BOSU
Sitting on a bench or chair, start with a light weight (3 to 5 pounds) in each hand and lift both arms to shoulder height, bending the elbows to right angles so the hands are directly over the elbows, your palms facing forward. Keeping the upper arm stationary and wrists straight, rotate the forearm and hand forward as far as you can. Rotate your forearms back up to the starting position, continuing beyond upright if you can. Repeat for 30 to 40 reps. For a harder variation, add a balance challenge by doing the same move standing on the at side of a BOSU ball.

NECK STRENGTHENERS Good for: strengthening neck, with some core benets
Lie on your back on a bench with your head and shoulders unsupported off the end, and hold an 8- to 10-pound weight, grasping the ends with both hands. Place a towel on your forehead as a cushion, and then place the weight against the towel. Lower your head as far as you can, moving slowly and with control. Then lift your head up, tucking your chin into your chest in a slight crunch for the full range of motion. Complete 10 to 30 reps. Next, work the other side of your neck by lying facedown on the bench, again with your head and shoulders off the end of the bench. Place the cushioned weight on the back of your head (the farther up, the harder the move) and tuck your chin in to lower your head. Then raise your head, doing a slight back extension by lifting your shoulders to complete the full range of motion. Repeat for 10 to 30 reps. 0

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THE LOWER-BODY STRENGTHENERS

HINDU SQUAT Good for: strengthening legs, glutes
Standing with your feet parallel and shoulder-width apart, bend into the knees and sit back and down as if you were sitting in a chair. Lower as far as you can, shifting your weight into your heels and extending your arms in front of you as you lower yourself. Come back up to standing. Do 50 squats, or more if youre able.

BACK LUNGE Good for: strengthening legs, glutes

Stand with your feet parallel and shoulder-width apart. Take a big step back with your right leg, bending into the left knee so both knees form a 90-degree angle. (Your right knee should almost touch the oor and your upper body should stay perpendicular to the oor.) Return to a standing position and repeat on the other side to complete one rep. Repeat for 10 to 30 reps. For more of a challenge, hold a weight in each hand, but dont sacrice form or a full range of motion.

QUICK-CHANGE LUNGE Good for: strengthening legs, arms; stretching legs; cardio
Standing in front of a stable box, step, or stair, lean forward to place your hands on the box (hands are slightly in front of your shoulders) as you stretch out your legs behind you. Draw your left foot up into a lunge, then jump up and rapidly switch legs so your right leg is in front as you lunge. Thats one rep. Continue to quickly alternate legs for 10 to 30 reps.

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THE LOWER-BODY STRENGTHENERS

HAMSTRINGS ON THE BALL Good for: strengthening hamstrings, core, calves
Lying on your back on the oor with your palms down and away from the body for stability, put your lower legs and feet on the top of an exercise ball. Lift your hips as you roll the ball in as far as you can, and then roll the ball out again as you lower. Do 30 reps.

(continued)

LATERAL LUNGE Good for: strengthening quadriceps; stretching inner thighs; improving balance
Starting in a wide-legged stance, shift your weight into your right leg as you begin to bend deeply into the right knee, sinking your buttocks and hips as low as you can while your left leg stays straight and extended, rolling onto the heel so your toes point up. Press back up to standing and shift over to bend into your left knee, sinking as low as you can and rolling your right toes to point up. Continue moving back and forth; the lower you sink on each side, the more challenging the move. For an easier variation, try doing the lunges while seated on an exercise ball. Do 30 reps.

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TRAINING LOG
DATE EXERCISE SETS & REPS DATE EXERCISE SETS & REPS DATE EXERCISE SETS & REPS

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