Kellan Lutz's personal trainer, Rich McDonald, knows how to engage the core—and the biceps, triceps, quads and hamstrings—all at once. “Too many outdated workouts break the body into pieces,” he says, which allows a fitness enthusiast to focus too much on one area, too little on another. Injury often follows suit. “And maximum performance can’t be reached,” he adds. So McDonald advises his high-profile clients to “tie it up.” Below, a breakdown of how he puts Lutz and other hard-bodied believers through their paces.
RUNNING PULL-UPS
Place your hands in a standard pull-up position on the bar. With your core tight, perform a pull-up while cycling your legs forward and backward as if you were sprinting down a track. Repeat for eight to 20 pull-ups.
Place your hands in a standard pull-up position on the bar. With your core tight, perform a pull-up while cycling your legs forward and backward as if you were sprinting down a track. Repeat for eight to 20 pull-ups.
SINGLE-ARM CABLE ROW IN A LUNGE POSITION
Set the cable pulley at its lowest point. With one hand on the cable handle and the other on your waist, drop into a full lunge position but with the back leg straight. While tightening your glutes and core, lean over with your back straight so your torso is 90 degrees to the cable. Perform 10 to 15 single-arm rows while keeping the rest of your body very still and tight. Switch your legs and arms and repeat the exercise for 10 to 15 reps.
Set the cable pulley at its lowest point. With one hand on the cable handle and the other on your waist, drop into a full lunge position but with the back leg straight. While tightening your glutes and core, lean over with your back straight so your torso is 90 degrees to the cable. Perform 10 to 15 single-arm rows while keeping the rest of your body very still and tight. Switch your legs and arms and repeat the exercise for 10 to 15 reps.
ROLLING MEDICINE BALL PUSH-UPS
Set yourself in a push-up position with one hand on the ground and the other on a stiff eight– to 10-pound medicine ball. With your glutes and core tight, perform one push-up with your hands in this position. Roll the ball to the other hand. Your opposite hand should now be on top of the medicine ball while your other hand is on the ground. Perform another push-up. Repeat for 10 to 20 push-up reps.
Set yourself in a push-up position with one hand on the ground and the other on a stiff eight– to 10-pound medicine ball. With your glutes and core tight, perform one push-up with your hands in this position. Roll the ball to the other hand. Your opposite hand should now be on top of the medicine ball while your other hand is on the ground. Perform another push-up. Repeat for 10 to 20 push-up reps.
DUMBBELL OVERHEAD PRESS IN A LUNGE POSITION
Hold a dumbbell in each hand. Drop into a standard lunge position with both knees at 90 degrees. With your glutes and core tight, move the dumbbells to their starting position at ear level. Perform 10 to 15 alternating overhead presses. Switch legs and repeat.
Hold a dumbbell in each hand. Drop into a standard lunge position with both knees at 90 degrees. With your glutes and core tight, move the dumbbells to their starting position at ear level. Perform 10 to 15 alternating overhead presses. Switch legs and repeat.
LEG BLAST CIRCUIT SUPERSET THESE THREE EXERCISES:
Barbell Full Snatch: Place a barbell on the floor. Grab it with hands at twice shoulder width, bending over the bar with your hips. Keeping your lower back arched, explosively extend your hips and knees, shrug the bar and let the momentum help you raise it straight overhead.
Barbell Full Snatch: Place a barbell on the floor. Grab it with hands at twice shoulder width, bending over the bar with your hips. Keeping your lower back arched, explosively extend your hips and knees, shrug the bar and let the momentum help you raise it straight overhead.
Rear-Foot Elevated Split Squat: Hold dumbbells in each hand. Place your back foot up on a bench or short plyo box. Similar to an in-place lunge, stand tall, then bend your front knee and drop straight down. Keep your front foot fl at and press hard to stand back up. Perform 10 to 15 reps on each leg.
Jumping Lunges: Start in a standard lunge position with both knees bent at 90 degrees. Explode into the air from this position and switch your leg position before landing into a full lunge. Continue alternating for a total of 20 jumps
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