Second phase of workout builds on fundamentals

This month's workout builds on the baseline exercises you performed last month. Those fundamental movements were very important because many of the exercises we recommend this month stem from those basic biomechanics. So, month two adds new challenges with a circuit that's ready to push you to the next level.

Squat to press

Assume a standing position with two dumbbells held at shoulder height. As you inhale, squat down slowly to a comfortable depth and stabilize. As you stand up, press the dumbbells overhead while you exhale. Continue squatting and pressing in a comfortable rhythm from top to bottom for 20 repetitions.

Lunge to row

Take hold of two handles on a cable machine stack and step back positioning yourself in a staggered stance. As you inhale, lunge down, being sure to stabilize at the bottom. While you hold the lunge, row your arms back and squeeze your shoulder blades together. Hold for one second, and then slowly extend your arms forward and stand up to the top of the lunge as you exhale. Continue for 20 reps and repeat on the opposite side.

Push-up with twist

Set up in a push-up position with hands wider than shoulder width on a bench. Inhale as you drop down into the push-up. Exhale as you push back up out of the push-up and twist your upper body as you reach one arm up toward the ceiling. Hold for one second and then drop back into the push-up and repeat the twist on the other side. Continue each direction for a total of 20 reps.

Woodchop

Assume a standing position with feet wider than shoulder width with arms extended across your body and grip the cable handle with both hands. As you exhale, rotate your arms and torso away from the resistance as you might swing an ax. Angle your rotation downward as you squat and rotate from right to left. Inhale as you return to your starting point. Continue for 20 reps and repeat on the opposite side.

Modified plank

Drop down into a basic plank position. Tighten your entire body and continue to breath. Slowly raise one leg about 12 inches off the floor as you squeeze your glute on that side for one second. Control your leg back down to your starting point and raise the other leg in the same manner. Continue this rhythm for 30 to 60 seconds.

Repeat this circuit three to five times and try to decrease the time it takes you to complete each workout. Next month, we'll look at a different type of strength-training workout. Until then, get moving and get results!

For a video of this workout, visit PushFitnessTraining.com/blog/.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com/.