Randy Couture's Expendables Workout

[BABY1]

Do you have the mettle do go a round with Captain America himself, Randy Couture? Bodybuilding.com and Lionsgate bring you The Natural's workout for the feature film The Expendables. We dare you to try it. We double-dog dare you...



Randy Couture's 45 Minute Circuit Workout

19 Exercise Circuit:

• 5 minute Jog (30 secs rest)

• 5 minutes on Agility Ladder (30 secs rest)

• Alternating Leg-up Crunch: 1 set of 12 reps, per side

• Windmill: 1 set of 8 reps, per side

• V-Crunch: 1 set of 12 reps

• Superman: 8 reps

• Hip Crossover: 1 set of 6 reps, per side

• Ab Wheel: 1 set of 15 reps (45 secs rest)

• Stiff-Legged Deadlift to Shrug: 1 set of 5 reps (30 secs rest)

• Hang Clean: 4 sets of 3 reps, 30 sec rest between sets (45 secs rest)

• Front Squat: 3 Sets of 4 reps, 30sec rest between sets

• Jumps: 1 set of 5 reps

3 Supersets: (30 sec rest between supersets)

• One-Arm Stability Ball Dumbbell Press: 1 set of 7 reps, per arm
• Chest Throw: 1 set of 4 reps (45 secs rest)

3 Supersets: (30 sec rest between supersets)

• Dumbbell Row with Bands: 1 set of 8 reps
• Overhead Slam on Bosu: 1 set of 5 reps (45 secs rest)

2 Giant Sets: (45 secs rest between giant sets)

• Supinating Dumbbell Curls: 1 set of 8 reps
• Overhead Alternating Lunges: 1 set of 10 reps or 5 reps per leg
• Dips: 1 set of 10 reps