Personal trainer Chase Weber shares his three-part total-body workout for strength, power, and stability
If you're looking for a workout that will help you shed calories and seriously sculpt all over without being too hard on the joints, look no further. Celeb trainer Chase Weber first created his 3-3-3 Method workout—which incorporates both cardio and weight training clusters—to help pro-athletes build strength, power, and stability. Now, he uses his technique to train a range of clients, including athletes, actresses, and fitness bloggers like Hannah Bronfman. Get ready to work up a sweat!
How it works: The workout is broken down into three clusters with three moves in each cluster. Repeat each cluster three times before moving on to the next. Before starting, watch the video for the warm-up routine.
Total Time: up to 30 minutes
1. Dumbbell 3-Position Clean
Stand with feet shoulder width apart, then bend at a 45-degree angle keeping arms long and holding dumbells in front of you.
Stand up and shrug shoulders, keeping arms straight.
Return to starting position, then perform a pull raise, lifting elbows high and pointing out, palms facing body. Make sure to engage core.
Return to starting position. Put the first two movements together, ending with dumbbells racked on shoulders. That's one rep.
2. Knee to Elbow Push-Up
Begin in standard push-up position. Engaging core, lower body down.
Push back up to starting plank position, then bring knee to touch elbow on each side while squeezing abs.
3. Glute Bridge with Triceps Extension
Lay flat on back, elbows bent so dumbbells are in hands next to ears. Place feet firmly on the ground.
Lift glutes into a bridge position and at the same time, extend the dumbbells up in the air with full extension, keeping elbows relaxed.
4. Squat Press
Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.
Rise from squat position, pressing dumbells overhead.
5. Bent-Knee Back Fly
With one foot balanced on a bench or chair, engage the core and bend both knees until you feel tension in the hamstrings and glutes. Hold dumbbells in front of you.
With shoulders pressed back, perform a back fly.
10 on each leg
6. Jump Squat
Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.
As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.
7. Romanian Deadlift
Standing with arms long and dumbells in front of you, engage the core and bend knees slightly.
With shoulders back, reach as far down as possible without hunching back, keeping core engaged. As you lift back up, keep the shoulders up. Squeeze glutes when back in starting position.
8. Reverse Lunge with High-Knee Raise
With arms long and dumbells at sides, step back, dropping the back knee to three inches above the ground, keeping a slight forward tilt.
Transfer weight to the front foot and push up through the heel while driving the back knee high into the air. Reverse the motion to return to the starting position.
9. Hip Twister
Lay down on the ground with feet in the air and hands at sides. Engage abs by pushing the belly button down towards spine and raise hips two to three inches off the ground.
While keeping glutes off the ground and core engaged, twist hips side to side.
AMRAP for 45 seconds