Ryan Phillippe has worked with the same trainer for 10 years and is as consistent in the gym as anyone you'll find. The simple key to maintaining that kind of focus: "Variety, so he isn't bored," says his trainer, Happy Hill. Here, Phillippe blends cardio work with heavy weights and adds plyometrics for a comprehensive challenge.
The Plan
Complete this workout three times a week for 4 weeks, and rest at least 1 day after each training session. For each circuit, rest 30 seconds after each exercise, and 2 minutes after you finish all five.
Warmup
2-mile run, followed by Swiss-ball crunches (3 sets of 20 reps)
Swiss-Ball Crunch
Lie with your hips, lower back, and shoulders in contact with a Swiss ball and your feet flat on the floor. Place your fingertips behind your ears, and pull your elbows back so that they’re in line with your body [A]. Raise your head and shoulders and crunch your rib cage towards your pelvis, without straining your neck forward or allowing your hips to drop [B]. Pause, then slowly return to the starting position.
Circuit 1, Exercise 1
Dumbbell Bench Press (15 reps)
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they’re nearly touching. Your palms should be facing out, but turned slightly inward, and your feet flat on the floor. Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise [B]. Without changing the angle of your hands, lower the dumbbells to the sides of your chest [A]. Pause, then press the weights back up to the starting position as quickly as you can. Straighten your arms completely at the top of each repetition.
Circuit 1, Exercise 2
Plyometric Pushup (15 reps)
Assume a pushup position with your arms straight [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. Then explosively push up so that your hands leave the floor [C]. Catch yourself, lower, and repeat.
Circuit 1, Exercise 3
Barbell Squat (15 reps)
Hold the bar across your upper back with an overhand grip. Set your feet shoulder-width apart, brace your core, and pull your shoulders back so that the bar can rest comfortably on the shelf created by your shoulder blades [A]. Keeping your lower back arched, lower your body as deep as you can by first pushing your hips back, then bending your knees [B]. Pause, then reverse the movement back to the starting position, driving your heels into the floor as you push up.
Circuit 1, Exercise 4
Jump Squat (15 reps)
Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body [A]. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor [B]. Explosively jump as high as you can [C]. When you land, immediately squat down and jump again.
Circuit 1, Exercise 5
Hanging Leg Raise (20 reps)
Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together [A]. (If you have access to elbow supports—sling-like devices that hang from the bar—you may prefer to use those.) Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest in a scooping motion [B]. Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.
Circuit 2, Exercise 1
Wide-Grip Lat Pulldown (15 reps)
Sit down in a lat pulldown station and grab the bar with an overhand grip that’s about 1½ times shoulder width. Your arms should be completely straight, and your torso should be nearly upright [A]. Pull your shoulders back and down, and without moving your torso, pull the bar down to your chest as you continue to squeeze your shoulder blades [B]. Pause, then slowly return to the starting position
Circuit 2, Exercise 3
Dumbbell Lunge (10 reps)
Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart, pull your arms back, and lift your chest up [A]. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees [B]. Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left leg, then do the same number with your right leg.
Circuit 2, Exercise 4
Split Jump (10 reps each leg)
Stand in a staggered stance, your right foot in front of your left. Lower your body until your back knee almost touches the floor [A]. Then jump off the floor and scissor kick your legs in the air [B] so that you land with your left foot in front of your right [C]. Lower and repeat. Continue to quickly switch legs back and forth.
Circuit 2, Exercise 5
Hanging Leg Raise (20 reps)
Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together [A]. (If you have access to elbow supports—sling-like devices that hang from the bar—you may prefer to use those.) Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest in a scooping motion [B]. Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.
Repeat circuit once.
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