Chris' Workout Regimen

May 10, 2008 — -- Get the skinny on the workouts and exercises Chris Cuomo has been using during his six-week shape-up. You can find three full get-in-shape regimens and directions on how to properly perform each of the exercise below.

1. Bulgarian Split Squat

*Do one set of 8 repetitions.
*Rest 90 seconds.
*Repeat two times, then move on to Exercise 2A. (So you'll do a total of three sets of Exercise 1.)

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then move on to Exercise 2B.

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then return to Exercise 2A, and repeat 2 times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 2A and Exercise 2B.)

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then move on to Exercise 3B.

*Do one set of 8 repetitions.
*Rest 60 seconds.
*Then return to Exercise 3A, and repeat 2 times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 3A and Exercise 3B.)

1A. Goblet Squat

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 1B.

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 1A, and repeat one time before moving on to Exercise 2A. (So you'll do two total sets of both Exercise 1A and Exercise 1B.)

2A. Hip Extension

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 2B.

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 2A, and repeat one time before moving on to Exercise 3A. (So you'll do two total sets of both Exercise 2A and Exercise 2B.)

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then move on to Exercise 3B.

*Do one set of 20 repetitions.
*Rest 30 seconds.
*Then return to Exercise 3A, and repeat one time before moving on to Exercise 4. (So you'll do two total sets of both Exercise 3A and Exercise 3B.)

4. Swiss-ball Jacknife

*Do one set of 15-20 repetitions.
*Rest 45 seconds.
*Repeat one time. (So you'll do two total sets of Exercise 4.)

1A. Static Lunge with Overhead Press

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 1B.

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then return to Exercise 1A, and repeat two times before moving on to Exercise 2A. (So you'll do three total sets of both Exercise 1A and Exercise 1B.)

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 2B.

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then return to Exercise 2A, and repeat two times before moving on to Exercise 3A. (So you'll do three total sets of both Exercise 2A and Exercise 2B.)

*Do one set of 12 repetitions.
*Rest 45 seconds.
*Then move on to Exercise 3B.

*Then return to Exercise 3A, and repeat one time. (So you'll do two total sets of both Exercise 3A and Exercise 3B.)

This "Advanced Workout" requires the use of heavier weights, demands a higher base level of conditioning, and is more focused on building muscle and strength than the "Get Back in Shape Workout." That doesn't mean it won't help you burn fat and elevate your metabolism. The emphasis of this program is geared to the person who's already in shape — at least conditioning-wise — and wants to continue improving.

— Straight sets will be designated simply as a number, for instance, "2" or "5." Each time you see this, do one set of the exercise, rest for the prescribed amount of time, then do another set. Complete all sets of the exercise before moving on to the next.

— Alternating sets will be designated as a number and letter pair, for instance, "1A" and "1B," and "2A" and "2B." For these, perform one set of the first exercise, rest for the prescribed amount of time, then do one set of the second exercise and rest again. Then repeat the entire process. So if you're doing exercises 1A and 1B with a 60-second rest, you'll do one set of 1A, rest 60 seconds, then one set of1B, and rest another 60 seconds. Continue alternating back and forth until you've completed all sets of both exercises.

For each exercise, choose the heaviest weight that allows you complete all of the prescribed repetitions. Remember, the number of repetitions, and the speed at which you perform them, dictate the type of adaptations your muscles make. But you might also think of it this way: Prescribing a specific number of repetitions is just a way of instructing you how much weight to use. The lower the repetitions, the heavier the weight. And vice versa. For instance, if you can lift a weight 15 times, it's not going to do your muscles much good to lift it only five times. And if you choose a weight that's difficult to lift five times, there's no way you can pump out 15 repetitions.

Pointer: Even with detailed instructions, this exercise is frequently executed with improper form. That's because many people don't understand how to keep their lower back "flat," allowing it to round, which can lead to injury. (Read: Slipped disc.) To avoid that mistake, stand up tall when you first pick up the barbell — with your lower back naturally arched — and think of your upper body as being rigid. Then, instead of simply bending over, push your hips backwards as far as possible while trying to keep your entire upper body rigid as you lower it down to parallel. If you look in a mirror and your lower back isn't flat; you're doing it wrong.

Bulgarian Split Squat

Movement Pattern: Quadriceps-dominant

How to do it:

Grab a pair of dumbbells and stand about 2 to 3 feet in front of a bench. Place your right foot behind you on the bench so that only your instep is resting on it. Hold the dumbbells at arm's length next to your sides.

Dumbbell Bench Press

Movement Pattern: Horizontal Press

How to do it:

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest, nearly touching each other.

Take three seconds to lower the dumbbells to the sides of your chest, pause for one second, then press them back up the starting position.

Pointer: When you press the dumbbells up, don't let them clang together. Some experts argue that it momentarily releases the tension on your muscles, reducing the exercise's effectiveness. We just think it's annoying.

Goblet Squat

Movement Pattern: Quadriceps-dominant

How to do it:

Grab a dumbbell and hold it vertically in front of your chest. (Imagine that it's a heavy goblet.) Set your feet shoulder-width apart.

Initiate the movement by pushing your hips backwards, then bend your knees and take three seconds to lower your body as far as possible. (The deeper you squat, the better.) Keep your torso as upright as possible throughout the entire movement.

Pause, then push yourself back up to the starting position.

Pointer: Doing the goblet squat is one of the best ways to learn to squat naturally and safely. Research shows that the most unstable knee angle during the squat is when your knees are bent 90-degrees, a few inches above the point where your thighs are parallel to the floor. Plus, "full" squats strengthen your knee tendons and lead to balanced lower body development, unlike "shallow" squats, which can overdevelop your quadriceps and increase your risk for injury.

Inverted Row

Movement Pattern: Horizontal Pull

How to do it:

Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder-width, overhand grip. Hang at arm's length from the bar with your body straight in a straight line from your ankles to your shoulders.

Keep your body rigid and pull your chest to the bar.

Pause, then lower yourself back to the starting position.

Pointer: If this exercise is too hard, perform it with your knees bent 90-degrees and your feet placed flat on the floor. (This reduces the amount of your body weight you have to lift.) If it's too easy, you can do the exercise with only one foot placed on the floor, or with both feet elevated, for instance, placed on a bench or a Swiss-ball.

Kneeling Reverse Cable Woodchop

Movement Pattern: Core

How to do it:

Attach a rope handle to the low cable pulley of a cable station. Kneel down on right knee next to the handle so that your left side faces the weight stack. Your left knee should be bent 90 degrees with your foot flat on the floor.

Rotate your body to grab the rope with both hands. Your shoulders will be turned toward the cable machine. Your arms should be nearly straight throughout the entire movement.

Pull the handle up and across your torso as you straighten your body and twist your shoulders to the right. Your right arm ends up in front of your face, and the handle is at the same height as your ear.

*Pause, then slowly return to the starting position. Finish the repetitions on this side, then switch sides to complete the set.

Pointer: Focus on pulling the rope by rotating your torso, not by using your arms and shoulders.

Lat Pulldown

Movement Pattern: Vertical Pull

How to do it:

Sit down in a lat pulldown machine and grab the bar with an overhand grip that's just beyond shoulder-width. Your arms should be completely extended and your knees secured under the leg anchors.

Pull the bar down to your chest.

Pause for one second, and then take three seconds to return to the starting position.

Pointers: Don't lean back to pull the bar to your chest; your upper body should remain in nearly the same position from start to finish. Also, squeeze your shoulder blades together as you pull the bar down.

Neutral-grip Shoulder Press

Movement Pattern: Vertical Press

How to do it:

Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Your feet shoulder be shoulder-width apart, your knees slightly bent.

Press the weights straight over your shoulders until your arms are straight.

Pause for one second, then take three seconds to lower the dumbbells back to the starting position.

Pointer: Make sure to push the dumbbell in a straight line, instead of pushing them up and toward each other as many people do, a habit that increases your risk for shoulder injuries.

Plank

Movement Pattern: Core

How to do it:

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.

Contract and brace your abdominals. (Imagine someone is about to punch you in the gut.)

Hold this position for 60 seconds.

Pointers: If you can't hold the position for 60 seconds, hold for 5 to 10 seconds, rest for 5 seconds and repeat as many times as needed to total 60 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 60-second goal with fewer repetitions.

Pullup

Movement Pattern: Vertical Pull

How to do it:

Grab the pullup bar with an overhand grip that's just beyond shoulder-width. Cross your ankles behind you and hang.

Pull yourself up as high as you can.

Pause for one second, then take three seconds to lower your body to the starting position.

Pointer: Imagine you're pulling the bar to your chest, instead of your chest to the bar.

Pushup

Movement Pattern: Horizontal Press

How to do it:

Get into pushup position ? your hands slightly wider and in line with your shoulders ? with your body forming a straight line from your ankles to your shoulders. Your arms should be straight.

Take three seconds to lower your body as far as possible — your upper arms should drop lower than your elbows.

Pause for one second, then quickly push yourself back to the starting position.

Pointer: Keep your body rigid throughout the movement, particularly in regard to your hips. Your hips shouldn't sag at any time during the exercise.

Static Lunge with Overhead Press

Movement Pattern: Quadriceps-dominant with Vertical Press

How to do it:

Grab a pair of dumbbells and hold them just outside of your shoulders, with your arms bent and palms facing each other. Stand in a staggered stance with your feet about 2 to 3 feet apart, your left foot in front of your right.

Take two seconds to lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright.

*Pause momentarily, then simultanesiouly push yourself back up to the starting position as you press the dumbbells above your shoulders until your arms are straight. Finish all of your repetitions, then repeat the exercise with your right foot in front of your left.

Pointer: Imagine that you're lowering your body straight down, not forward and down.

Swiss-ball Hip Exension and Leg Curl

Movement Pattern: Hip-dominant

How to do it:

Lie on your back on the floor and place your lower legs on a Swiss ball. Place your arms out to your sides at a 45-degree angle, your palms facing up.

Push your hips up so that your body forms a straight line from your shoulders to your knees.

Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.

Pause for one second, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor and repeat.

Pointer: Focus on keeping your hips in line with the rest of your body as you pull the ball toward you.

V-grip Seated Row

Movement Pattern: Horizontal Pull

How to do it:

Attach a V-grip handle to the cable and position yourself in the machine. Grab the handle with both hands, and sit up straight.

Pull the handle to your abdomen by bending your arms and squeezing your shoulder blades together.

Pause for two seconds, then take two seconds to return to the starting position.

Pointer: Your torso should remain upright and motionless throughout the movement. So don't lean forward and back to perform the movement.