M THE

BREAKTHROUGH
WORKOUT
Lay the groundwork for greater
fitness gains—and bust through every
plateau— with this world-class plan from
Core Performance Essentials.
BY M A R K V ER ST EG E N

YOUR GOAL: ACCELER ATE YOUR GA INS

YOUR TIME : 10 MINUTES

The first thing I notice when I watch people is their movement patterns.
In a body that’s properly aligned, energy travels from the torso to the
arms and legs. The better you can transfer energy through your body, the
more efficiently you’ll move.
The fastest way to get all your movable parts in motion is to tidy up
what I call the “pillar.” The pillar consists of shoulder, torso, and hip
stability. Together, it provides a center axis from which to move. If you
lack pillar strength, specifically hip stability, the energy “leaks out”
at your hips, making the rest of your body weaker. But build a strong, solid
pillar and you’ll not only look and move better than ever—you’ll make
greater gains in every exercise.
Perform the exercises on the back of this poster as a circuit, moving
from one exercise to the next without rest. Do the workout 3 days
a week, with at least a day between sessions. Each circuit takes about
10 minutes, so repeat the circuit if time permits. If you work out on Monday,

2006
Wednesday, and Friday, do the circuit once on Monday and Friday and
twice on Wednesday (a 1/2/1 schedule) in weeks 1 and 3. In weeks 2 and 4,
do the circuit twice on Monday and Friday and once on Wednesday (2/1/2).

POSTER THE PAYOFF

PERFECT POSTURE RAZOR-SHARP ABS A HIGH-

SERIES Hours of sitting in an

office produce muscle
imbalances that make
A lean midsection
is the hallmark of a
truly fit body. To get
PERFORMANCE BODY
One of the exercises
in this program, the

CORE
it hard to move as
the body is intended
to—and most workouts
only exacerbate the
it, you need a healthy Swiss-ball cable
diet and exercises that Russian twist,
build strength and strengthens your
stability. By challeng- core while increasing

PERFORMANCE problem. This plan

realigns joints and
rebuilds the essential
ing your abdominals
with every exercise,
this workout shapes
spinal flexibility.
This improves your
ability to generate

ESSENTIALS
areas for proper move- your center of attrac- power in major exer-
ment: your hips, torso, tion, and all the mus- cises and gives you an
and shoulders. cles surrounding it. edge in any sport.

Photographs by BETH BISCHOFF Grooming : Kevin Donlin/Susan Price

POSTER_PAGE2.indd 2 7/20/06 8:31:24 AM

 2006 Poster Series Core Performance Essentials
T HE B RE A K T HR O U G H WORKO U T
1 BENCHMARK
MEDICINE-BALL HAND WALK
Works the chest, shoulders, and abs
Assume the classic pushup position with
a medicine ball by your right hand. Place
your right hand on the ball, then lift your left
hand off the floor—balancing briefly on the
ball with just your right hand—and place it
on the ball. Next, place your right hand on
the floor to the right of the ball, then place
your left hand on the floor next to your right
hand. (The ball should now be by the outside
of your left hand.) Repeat in the opposite
direction. That’s one repetition.
The plan: Start with eight repetitions in
week 1. Do 10 reps in week 2, and 12 in
weeks 3 and 4.
WEIGHTS & MEASURES
54
P E R C E N TA G E O F M E N W H O’ V E
GONE 2 OR MORE MONTHS
WITHOUT WORKING OUT
5
or more
Number of times a year most men say,
“I’m going to get back in shape!”
53
Percentage of men who want
defined abs more than any other
physical characteristic
Abs
THE AVERAGE
GUY’S LEAST
FAVORITE BODY
PART TO EXERCISE
33
Percentage of men who get
derailed from their workouts
because of a lack of time
A B
POSTER_PAGE1.indd 1
A B
C D
2 6
FRONT PILL AR BRIDGE
A A
WITH DIAGONAL ARM LIFT
Works the shoulders and trunk
Assume a modified pushup position, with
your forearms resting on the floor. Your
elbows should be under your shoulders and
bent 90 degrees. Keeping your torso steady,
raise your right arm forward and to the right,
B B
so that it points to 2 o’clock. Hold for 1 to
2 seconds, then lower your arm and repeat
with your left arm, raising it to 10 o’clock.
The plan: In week 1, do eight repetitions.
Do 10 in week 2, and 12 in weeks 3 and 4.
A 3
SIDE PILL AR BRIDGE
Works the shoulders and trunk
Lie on your left side with your forearm on the
floor under your shoulder, and your feet stacked
together. Push your hip off the floor, creating a
straight line from ankle to shoulder and keeping
your head in line with your spine. Pause for 1 to
2 seconds, then lower yourself and repeat. After
you’ve completed your repetitions, lie on your right
B
side and repeat.
The plan: Complete eight repetitions per side
in week 1. Do 10 reps in week 2, and 12 reps in
weeks 3 and 4.
44
SWISS-BALL HANGING
KNEE R AISE
Works the abdominals and groin
Place a Swiss ball in front of a bench and sit on
the ball with your back toward the bench and
a foam roll (or rolled-up towel) between your
knees. Lie with your back on the ball and reach
behind you to grab the bench with both hands for
stability. Keeping your back arched over the ball,
slowly raise your hips and pull your knees up to
your chest. Pause, slowly lower your legs without
allowing them to touch the ball, and repeat.
The plan: In week 1, do eight repetitions.
Do 10 reps in week 2, and 12 in weeks 3 and 4.
5 A OF SUCCESS
SWISS-BALL SINGLE-LEG BRIDGE
Works the hamstrings, glutes, and lower back HOW
Lie on your back with your arms at your sides and your
left heel on a Swiss ball, ankle flexed so your toes point
STRONG
toward your shin. Draw your right knee toward your IS YOUR
chest. Keeping the knee tucked, slowly raise your hips by
contracting your glutes so that just your head, shoulders,
CORE?
The plank measures the
and arms are touching the floor. (Your body should form
strength, stamina, and stabil-
a straight line from your head to your left heel.) Lower
ity of your torso—the center
your hips to the floor and repeat for the specified number
B of all your body’s movement.
of reps. Then switch positions so your right heel is on the
Anyone can do it, no matter
ball and repeat.
what shape you’re in at the
The plan: Do eight repetitions per leg in week 1,
moment.
10 in week 2, and 12 in weeks 3 and 4.
Lie facedown in a modified
pushup position, with your
forearms and toes resting on
the floor. Your elbows should
be under your shoulders
and bent 90 degrees, and
your body should form a
OFF-BENCH L ATER AL FLE XION straight line from your ears
Works the lateral part of the trunk to your heels. Keeping your
body straight, contract your
Lie on your left side on a bench with your legs bent.
Move to one end so your torso hangs off the edge. abdominals forcefully. See
For support, hook your feet under the bench or have how long you can hold this
a training partner sit on your ankles and feet. With position. Rest for 60 seconds,
then repeat the move.
your hands clasped behind your head, slowly bend
at the waist and lower your torso as far as you can
without touching the floor. Raise your torso and
repeat. Complete your repetitions, then switch
TRACK
positions to work the opposite side.
The plan: Do eight repetitions per side in week 1,
YOUR
PROGRESS
10 in week 2, and 12 in weeks 3 and 4.
Add up your times for both
7
reps of the plank and record
the total in the chart below.
Then follow this workout and
SWISS-BALL CABLE retest yourself every week.
RUSSIAN T WIST Go to MensHealth.com/poster
Stretches the hips; works the core
Attach a handle to a high-pulley cable and place a
Swiss ball in front of the weight stack. Lie faceup on
A B
to compare your improve-
ment with that of other
Men’s Health readers.
the ball so the top of your head is toward the weight
stack. Reach overhead and grab the handle with
both hands. Keeping your arms straight, turn your
shoulders to the left until your arms are parallel to
the floor. Rotate back to the starting position and
complete the prescribed number of repetitions,
then repeat the move to the right.
START [TOTAL T IME]
The plan: Do eight reps per side in week 1,
10 in week 2, and 12 in weeks 3 and 4.
WEEK 1 [TOTAL T IME]
8
A B
MINIBAND KNEE ROTATION
Works the glutes
Loop resistance tubing around your ankles and pull it
up your legs until the loop is just above your knees. WEEK 2 [TOTAL T IME]
Place your feet more than shoulder-width apart and
squat slightly so that you feel the band’s tension pressing
against the outsides of your lower thighs. Keeping your
left leg stationary and both feet flat on the floor, rotate
your right knee inward, then out for the prescribed WEEK 3 [TOTAL T IME]
number of reps. Then repeat with your left leg.
The plan: Do eight repetitions per side in week 1,
10 in week 2, and 12 in weeks 3 and 4.
WEEK 4 [TOTAL T IME]
7/20/06 8:28:19 AM