Sunday (Optional): Targeted Workout

This is part of The Lifehacker Workout, a 3-4 day exercise program for normal people.

For even more variety, do a targeted workout at the end of each week. Although you won’t get the exact same benefits as doing the intense P90X targeted workouts day after day, you’ll get additional exercise and add in more variation with these movements.

Here’s a four-week schedule that you can repeat. For variation later as you progress, you can switch up the order, the number of reps you do and/or substitute similar exercises.

Aim to do about 8-10 reps if you want to build more mass or 12-15 reps for building lean muscle. When using weights or resistance bands, choose the weights that will push you to failure (until you can do no more) for your target number of reps.

You can find descriptions and videos of each of these movements in the Fleetly web app or iPhone app by clicking on the workout links below.

Week 1: Chest, back and abs:

• Burpees
• Bench Push-ups
• Push-up to Side Plank
• Chest stretch
• Chin-ups
• Pull-Up
• Upper Back Stretch
• Bicycle Crunches
• Scissors
• Toe-ups
• Crossover Glute Stretch
• Side Bends

Week 2: Shoulder, arms and abs

• Chest and shoulder stretch
• Alternating shoulder press
• Resistance band bicept curls
• Triceps kickback
• Bench Dips
• Concentration Curls
• Dumbbell Upright Row
• Lying Triceps Extension
• Seated Hip Flexion
• Leg Lift Hold
• V-Up
• Side Crunches
• Cat Stretch

Week 3: Legs, back, and abs

• Calf Raises
• Stationary Wall Sit
• Chin-ups
• Back Lunges
• Side Lunges
• Pull-up
• Single Leg Squat
• Toe Touch Stretch
• Bicycle Crunches
• Scissors
• Jackknife
• Hip Flexor Stretch

Week 4: Yoga
Plenty of online sources offer free or pay-per-view yoga classes. Yoga Journal offers lots of great sequences and YogaToday offers free weekly classes, downloadable classes and unlimited streaming plans.

Jump to The Lifehacker Workout for: Monday, Wednesday or Friday.