World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Greg Glassman

Waist line workout

This workout puts emphasis on your midsection. Also known as “core” area. Do this workout with intensity and you’ll feel the results in the next 12 weeks. Combine it with good sleep and good nutrition and you will also see your body changing.
  1. Overhead squats
  2. Overhead squats
  3. Deadlift
  4. Deadlift
  5. Thruster (front squats + push press)
  6. Thruster
  7. Assisted chinups
  8. Assisted chinups
  9. Assisted dips
  10. Assisted dips
  11. Situps
  12. Situps

Frequency: do it 2 to 3 times a week.

Intensity: 1 set per exercise; do as many repetitions as possible until safe muscular faillure between 60 and 90 seconds. Rest according to your fitness level and your effort tolerance.

Progression: a) increase repetitions or time under load of each set; b) decrease rest between sets and exercises; c) increase the load.