UrbanUpdate

After a weeklong hiatus, here are the Monday workouts for Phase 2 of the program:

Dan starts a program called the Winter Sports workout:

Five-minute warmup on a bike followed by the standard core warm-up. (Next week, we'll introduce the specific Winter Sports warm-up). The meat of the Winter Sports workout consists of 15 elements. Do 20 seconds of work, and then rest for 20 seconds. Keep up the 20:20 cycle for the duration of the set. Take a five-minute break, and then repeat.

Kettlebell squat (16kg)

Pushup

Lateral box hop

Bench dip

Alternate stepup with dumbbell curl (10lb)

Bilateral high knees

Bilateral kettlebell row (12kg)

Dumbbell bent over fly (8lb)

Jump rope

Wall sit with front raise (8lb)

Step chin

Squat jumps

Dead bug

Alternating lunges

Lateral rope hope

Mark's program continues with the following:

3 circuits, 10 reps each activity:

Step down (off bench)

RG pull-up

Walking stilt into push-up

Step chin with uni-kettlebell press (8kg)

Walking abduction w/ kettlebell swing

Dumbbell push-up w/ rotation

Devin's program continues with:

15 minutes of cardio (on bike or treadmill)

Standard corework

3 sets of 10 reps each:

Uni-leg step chins

Uni-leg pushups

Hanging leg raises

Squat jumps

Traveling push-ups

Reverse lunges

Ab roller

Rope climb

Daniel Riley is a longtime GQ features editor and writer. He is currently the Global Director of Content Development. Since joining the magazine in 2008, he has written countless stories about film, television, sports, crime, politics, books, art, weddings, and Chili's. He is the author of two novels, Fly Me and Barcelona Days.... Read moreGlobal Director of Content DevelopmentX