Critical (M)Ass: The Kiwi’s Complete A/B Workout

Workout A

All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.

  1. Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for one second before rising
  2. One-arm, one-leg DB row [Ed. Note: this is now linking to internet archives. Please allow for longer load time.]
  3. Walking lunges with sprinter knee raise – [Note from The Kiwi: “Your progression should be using your bodyweight, then dumbbells. This video shows with barbell. I would PAUSE more at the top and push for hip extension (be as tall as you can at the top of each rep).”]
  4. Wide-grip push-ups
  5. Two-arm kettlebell swings x 20-25

Repeat sequence 2–4 times.

Workout B

  1. One-leg Romanian Deadlift (RDL) (10–12 reps each side, at a 13 RM on first set weight selection)
  2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent
  3. One-leg hamstring curls on a Swiss ball—6–12 reps each leg
  4. Plank for abs (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum
  5. Reverse hyper × 15–25 Repeat sequence 2–4 times. [Note from The Kiwi: “A bit slow on concentric for my tastes, but acceptable.  Do these two seconds down, explosive up.”]

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.