MEN

Monday

Deadlift

To perform a Deadlift, stand in front of the bar, feet shoulder-width apart. Grasp the bar wider than your shoulders with an alternate grip. Sit your hips back while keeping your chest up, roll your shoulders back and lock your lats to pull the bar up in one explosive movement. Try not to think about picking the weight up off the ground. Instead, imagine driving your feet away from you. Slowly lower the bar back to the ground. Reset before each rep. #BPITeamPower athlete, Zach Kuipers shows you how. The Deadlift is part of your Monday Lower Body Max Effort workout. Perform 3 sets of 5 reps, working up to a medium 5.

Front Squat

To perform a Front Squat, approach the bar from the front and lock it in on your shoulders by crossing your arms in front of you. Stand up and walk it out. To lower the bar, push your hips back and your knees outward, sitting deep into the movement. Stand back up as quickly and explosively as possible. #BPITeamPower athlete, Zach Kuipers shows you how. The Front Squat is part of your Monday Lower Body Max Effort workout. Do 4 sets of 5 reps, working up to a medium 5.

Squat

To perform a Squat, start with the bar on your back. Stand up and walk the bar out, standing with your feet shoulder-width apart or wider. To lower the bar, drive the hips back and sit into the movement. From there, explode from the floor to return to the starting position. #BPITeamPower athlete, Zach Kuipers shows you how. The Squat is part of your Monday Lower Body Max Effort workout. Perform 5 sets of 5 reps, working up to a heavy 5.

Tuesday

Cable Triceps Extension

To perform a Cable Triceps Extension, stand in the middle of a cable machine with your back to the weight. Grab the attachment, pull it over your head and bend over, keeping your back straight. Tuck your elbows in as close to your body as possible and extend your arms straight out, squeezing at the top of the movement. #BPITeamPower athlete, Zach Kuipers shows you how. The Cable Triceps Extension is part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of as many reps as possible, making sure to maintain good form.

Plyo Pushups

To perform Plyo Pushups, start in a normal pushup position. Lower yourself towards the ground, then at the top of your movement, explode up so that your hands come off the ground slightly. Catch yourself softly as you come down and move immediately into the next repetition. #BPITeamPower athlete, Zach Kuipers shows you how. Plyo Pushups are part of your Tuesday Upper Body Dynamic Effort workout. Do 4 sets of as many reps as possible with good form.

Standing Barbell (BB) Overhead Press

To perform a Standing Barbell (BB) Overhead Press, start by picking up the barbell and cleaning it to the starting chest position. From there, press the barbell overhead and drive your head through at the top while completely locking out your elbows. Slowly lower the bar back to the starting position. Maintain a tight core and focus on your breathing throughout the movement. #BPITeamPower athlete, Zach Kuipers shows you how. The Standing BB Overhead Press is part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of 10 reps.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

Depth Box Jump

To perform a Depth Box Jump, position two sturdy benches parallel to each other with enough space for you to jump in between. Start by standing on one bench, facing the other, step one leg out and drop to the floor. As soon as both feet hit the floor, explode up onto the other bench as quickly as possible. Turn around and repeat the exercise going the other direction. #BPITeamPower athlete, Zach Kuipers shows you how. Depth Box Jumps are part of your Thursday Lower Body Dynamic Effort workout. Do 8 sets of 10 reps.

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, start by standing in front of the bar, feet shoulder-width apart. Pick up the bar like a regular deadlift. Push your hips back to lower the bar until you feel a stretch in your hamstrings, almost to the floor. To bring the bar back up, drive your hips through and squeeze your glutes at the top. The only difference with a stiff legged deadlift is that you keep your legs as straight as possible, with only a slight bend in the knees. #BPITeamPower athlete, Zach Kuipers shows you how. The Stiff Legged Deadlift is part of your Thursday Lower Body Dynamic Effort workout. Perform 3 sets of 10 reps.

Friday

Dumbbell (DB) Skull Crushers

To perform Dumbbell (DB) Skull Crushers, lay on a flat bench with a dumbbell in each hand. Tuck your elbows in tight and hold the dumbbells above your head. Slowly lower the weight down next to your ears on either side, then extend through the elbows to lock out at the top, flexing your triceps as hard as possible. #BPITeamPower athlete, Zach Kuipers shows you how. DB Skull Crushers are part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Bench Press

To perform a Bench Press, start by sitting on the bench with your feet planted firmly on the floor. Once you're set, lock your shoulders back, arch your lower back and unrack the bar. Pull the bar out with your lats by squeezing them tightly. Then, lower  the bar down to your chest, below your nipple line, keeping your elbows tucked into your body. From there, explode the bar up off your chest in one powerful movement, driving your feet into the ground, but making sure that your glutes never lift off the bench. #BPITeamPower athlete, Zach Kuipers shows you how. The Bench Press is part of your Friday Upper Body Max Effort workout. Do 5 sets of 5 reps, working up to a heavy 5.

Cable Flys

To perform Cable Flys, connect two single-hand attachments to either side of a cable machine in a high position. Bend down until your back is parallel to the ground. Hold the attachments with your arms out wide, and keep your arms straight as you squeeze your chest to bring them together in front of you. Slowly let your arms return to the starting position, but raise your arms no higher than your shoulders. #BPITeamPower athlete, Zach Kuipers shows you how. Cable Flys are part of your Friday Upper Body Max Effort workout. Do 4 sets of 10 reps.

Standing Dumbbell (DB) Overhead Press

To perform a Standing Dumbbell (DB) Overhead Press, pick up a dumbbell in each hand and clean them into the starting position: dumbbells at shoulder height, elbows out, palms facing out. Press the dumbbells directly overhead, then slowly lower them back down to the starting position at your shoulders. #BPITeamPower athlete, Zach Kuipers shows you how. The Standing Dumbbell (DB) Overhead Press is part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Saturday

Dumbbell (DB) Farmer's Carry

To perform a Dumbbell (DB) Farmer's Carry, stand in the middle of two dumbbells and deadlift them up into a standing position. Walk as far and for as long as you can before you need to take a break. Place the dumbbells back down, and rest for as short a time as possible. Repeat as many times as possible in 10 minutes. #BPITeamPower athlete, Zach Kuipers shows you how. The DB Farmer's Carry is part of your Saturday Active Rest workout. Do as many reps as possible in 10 minutes, with as little rest as possible.

Barbell (BB) Step Up

To perform a Barbell (BB) Step Up, start by standing in front of a stable bench or box. Pick up the barbell and place it over your shoulders into the back squat position. Place one foot on the bench and drive up through that foot to step up onto the bench, fully extending your leg. Pull your other leg up into a knee up then slowly lower your foot back to the ground. Alternate legs or perform 5 minutes with one leg and 5 minutes with the other. #BPITeamPower athlete, Zach Kuipers shows you how. The Barbell Step Up is part of your Saturday Active Rest workout. Perform as many as possible in 10 minutes.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

WOMEN

Monday

Squat

To perform a Squat, place your hands as narrow on the bar as your mobility allows. The bar should rest on your lower delts, 1 to 1 1/2 inches down from your shoulders. To unrack the bar, you should essentially be able to squat out of the rack, but the movement should be very slight. Try to take a minimum of three steps as you back out and set up your stance. Stand shoulder width apart or a little wider with your toes pointed slightly out. Sit back into the squat as if you were about to take a seat - your hip joint should be right under your knee joint. Make sure to keep your back as neutral as possible. Push through your mid foot, drive your hips forward and squeeze your glutes at the top of the movement. #BPITeamPower athlete, Noel Arevalo shows you how. The Squat is part of your Monday Lower Body Max Effort workout. Perform 5 sets of 5 reps, working up to a heavy 5.

Front Squat

To perform a Front Squat, rest the bar on your shoulders with the slight support of your fingertips. Keep your torso straight, and lift the bar of the rack using your legs. Back out of the rack and stand with your feet shoulder width apart and toes pointed slightly out. Sit back into the movement, keeping as upright as possible. Your hip joint should slightly pass your knee joint. Keep your elbows up as you push through your midfoot to raise the bar back to your starting position. #BPITeamPower athlete, Noel Arevalo shows you how. The Front Squat is part of your Monday Lower Body Max Effort workout. Do 4 sets of 5 reps, working up to a medium 5.

Tuesday

Triceps Pushdowns with Rope

To perform Triceps Pushdowns with a rope attachment, stand upright with your torso straight. Your forearms should be perpendicular to the floor, with your elbows tucked in at a 90-degree angle. Using your triceps, push the rope down onto either side of your thighs, palms facing in. Pause for a moment, then slowly return to the starting position. #BPITeamPower athlete, Noel Arevalo shows you how. The Triceps Pushdowns with Rope are part of your Tuesday Upper Body Dynamic Effort workout. Do 4 sets of as many reps as possible.

Plyo Push Ups

To perform a Plyo Pushup, start in the pushup position with your hands slightly wider than your shoulders and your feet together. Keep your back flat and your elbows tucked as you slowly lower your body to the ground. In one explosive movement, push up and away from the floor, bringing your hands slightly off the floor. #BPITeamPower athlete, Noel Arevalo shows you how. Plyo Pushups are part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of as many reps as possible with good form.

Barbell Overhead Press

To perform a Barbell Overhead Press, make sure your hands are placed about shoulder-width apart on the bar, palms facing down as you pick up the barbell. Hold the bar about shoulder height and lift it over your head by locking your arms. As you slowly lower the bar back down, make sure that your elbows stay close to your side. #BPITeamPower athlete, Noel Arevalo shows you how. The Barbell Overhead Press is part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of 10 reps.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

T-Bar Row

To perform a T-Bar Row, stand over the bar and position a double-D row handle around the bar, close to the weights. Using your hips and legs, rise to a standing position. Bend your knees slightly and assume a wide stance with your hips back and your chest up. Your arms should be fully extended. Pull the weight to your upper abdomen by retracting your shoulder blades and flexing the elbows. Pause at the top and then slowly lower the bar to the starting position. Do not jerk the weight. #BPITeamPower athlete, Noel Arevalo shows you how. The T-Bar Row is part of your Thursday Lower Body Dynamic Effort workout. Do 4 sets of 10 reps.

Depth Box Jumps

To perform Depth Box Jumps, start by standing on a knee-high box or bench with your feet hip-width apart. Position a second box or bench of equal height to three or four feet in front of you. Hop off the starting box/bench and land softly on the ground. Immediately explode up and onto the second box/bench, landing with your knees slightly bent. Turn around and repeat. #BPITeamPower athlete, Noel Arevalo shows you how. Depth Box Jumps are part of your Thursday Lower Body Dynamic Effort workout. Perform 8 sets of 10 reps. Be explosive!

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, stand with your torso straight and your feet shoulder width apart. Your knees should be slightly bent. Lower the barbell over the top of your feet by bending at the waist while keeping your back straight. Keep lowering until you feel a stretch in your hamstrings. To return to the starting position, bring your torso back up slowly by extending your hips and squeeze your glutes when you reach the top. #BPITeamPower athlete, Noel Arevalo shows you how. The Stiff Legged Deadlift is part of your Thursday Lower Body Dynamic Effort workout. Do 3 sets of 10 reps.

Friday

Barbell Skull Crushers

To perform Barbell Skull Crushers, lay on your back on a flat bench holding the barbell perpendicular to the floor with a close grip. Keeping your upper arms stationary, slowly lower the bar by allowing the elbows to flex. Pause once the bar is directly above your head. Lift the bar back to the starting position by extending the elbows as you exhale. #BPITeamPower athlete, Noel Arevalo shows you how. Barbell Skull Crushers are part of your Friday Upper Body Max Effort workout. Do 4 sets of 10 reps.

Bench Press

To perform a Bench Press, lay under the bar with your hands a little wider than shoulder width. Keep your wrists straight under the bar. As you lower the bar, your arms should come down to a 45-degree position. Imagine pinching your shoulder blades together. As you explode back up to the starting position, make sure that as you are pushing the bar up, you are also driving slightly through your feet on the ground. Keep a small arch in your back to keep the tightness, but keep your glutes on the bench the entire time. #BPITeamPower athlete, Noel Arevalo shows you how. The Bench Press is part of your Friday Upper Body Max Effort workout. Do 5 sets of 5 reps, working up to a heavy 5.

Cable Flys

To perform Cable Flys, place the pulleys in a high position with grip attachments on each side. Hold the grips in each hand, bending slightly forward from the waist. Stand with one foot out in front if it helps your balance. Pull your arms together in front of you into the starting position. Extend your arms out to the sides in a wide arch from your shoulder joints until you feel a stretch in your pectoral muscles. Throughout the movement, your arms and torso should remain stationary. #BPITeamPower athlete, Noel Arevalo shows you how. Cable Flys are part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Dumbbell (DB) Overhead Press

To perform a Dumbbell (DB) Overhead Press, start by holding the dumbbells at shoulder level with palms facing up. Press both dumbbells overhead, bringing them close together at the top but not touching. Lower your arms into a 90-degree angle. Repeat. #BPITeamPower athlete, Noel Arevalo shows you how. The DB Overhead Press is part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Saturday

Dumbbell (DB) Farmer's Carry

To perform a Dumbbell (DB) Farmer's Carry, lift the dumbbells from the ground by driving up through your heels while keeping your back straight. Keeping the dumbbells to your sides, walk in short, quick steps for a specified distance as quickly as possible. #BPITeamPower athlete, Noel Arevalo shows you how. The DB Farmer's Carry is part of your Saturday Active Rest workout. Perform the exercise for 10 minutes, with as little rest as possible.

Barbell (BB) Step Ups

To perform Barbell (BB) Step Ups, stand up straight with a barbell placed on the back of your shoulders. Place your left foot on a platform or bench, and push off with your left foot to step up onto the platform, fully extending your left leg. At the same time, kick your right leg forward, bringing it into a 90-degree position. Step back down with your right leg, returning to the starting position. Repeat with opposite leg. #BPITeamPower athlete, Noel Arevalo shows you how. BB Step Ups are part of your Saturday Active Rest workout. Perform as many reps as you can in 10 minutes, taking as little rest as possible.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.