To ensure peak performance as he becomes older, Derek Jeter, the veteran all-star shortstop for the New York Yankees, uses a workout like this one to help him stay in the game. Focus on these moves for a chance to put up MVP-like numbers and defy your age.
Get loose with old-school calisthenics before each training session. Researchers at the United States Military Academy have found that this approach helps you sprint faster, jump higher, and throw harder immediately afterward. Do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats.
Each of the following three supersets pairs a pushing exercise with a pulling exercise. This helps prevent muscle imbalances that can lead to injuries and builds a symmetrical physique. Do the two moves in each superset back-to-back without taking a breather, and then rest for one minute before progressing to the next superset. Complete three sets.
1) Barbell Squat
Place a weighted barbell behind your neck and rest it on your trapezius. Set your feet shoulder-width apart. Maintain an erect torso as you descend as deep as possible. Keep your heels flat, your hips slightly back, and your knees behind your toes. When your thighs are just past parallel with the floor, push your heels into the floor and drive yourself upward. Exhale as you pass the halfway point during the ascent. Do eight to 12 reps.
2) Dumbbell Deadlift
Set dumbbells on the floor and stand facing them. Bend at your hips and knees, and grab the dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells. Lower the dumbbells to the floor. Do eight to 12 reps.
1) Barbell Lunge
Hold a bar across your upper back with an overhand grip. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.
2) Single-Arm Neutral-Grip Dumbbell Row and Rotation
Instead of using two dumbbells, work one arm at a time. As you row the dumbbell, rotate the same side of your torso upward. Pause, then lower your body and the weight back to the start. Do eight to 12 reps on each side.
1) Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells above your shoulders, with your arms straight. Lower the dumbbells to your chest. Pause, then press the weights back up to the starting position. Do eight to 12 reps.
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position. Aim for 10 reps. -Menshealth.com