upper chest.
3. Without “bouncing” it off your chest, push the weight back up to the starting position for a count of two beats.
Explosive Pushup
1. Begin in the standard pushup position, with your body in alignment, arms extended, and abs tight.
2. Bend your elbows to lower your body until your chest is an inch or so off the ground.
3. Instead of returning to the starting position normally, “explode” back up–imagine trying to push your hands through the floor–with the goal of getting your hands and torso to leave the floor momentarily.
Cable Crossover
1. Stand between cable stacks with your arms extended to the sides, holding stirrup handles attached to the high pulley cables.
2. Step forward about 18 inches, placing one foot in front of the other for balance if needed.
3. Pull the handles in front of you in an arc until they meet at your chest.
4. Squeeze your pecs hard for a count of two.
Hanging Running Man
1. Grasp the handles of any two parallel bars in the gym. (Dip bars are excellent for this movement.)
2. Assume an upright position by extending your arms and locking your elbows. Raise your left knee toward your chest.
3. As you lower your left knee, raise your right knee, as if you’re pedaling a bike.
4. If you want an even greater challenge, try doing dips while you’re cycling.
Standing Barbell Curl
1. Stand holding a barbell with an underhand grip, hands shoulder-width apart, at arm’s length against your thighs.
2. Curl the bar up to the front of your shoulders.
3. Lower it.
4. Keep your upper arms stationary and more or less pinned against your sides.
Preacher Curl
1. Sit at a preacher-curl station and plant your feet on the floor. Resting your upper arms on the pad so its top rests snugly against your armpits, reach down and grasp the bar with an underhand grip, locking your wrists so they’re in line with your forearms.
2. Keeping your body position tight, raise the bar to the front of your shoulders. Squeeze your guns at the top. Pow!
3. Lower the weight to the starting position without relaxing your biceps.
Mountain Climber
1. Assume the standard pushup position.
2. In one smooth motion, bring your right knee toward the right side of your chest.
3. Without hesitating, bring your left leg forward while extending your right leg back.
4. Continue in alternating fashion, running on the floor like an Olympic sprinter two seconds away from that finish line!
Adapted from L Cool J’s Platinum Workout, by L Cool J and Dave Honig with Jeff O’Connell. Copyright © 2007 by James Todd Smith. Permission granted by Rodale, Inc., Emmaus, Pa 18098. Available wherever books are sold, or directly from the publisher by calling (800) 848-4735.