For each exercise, select a weight that brings you to near failure at the rep range listed.
(1) Select a heavy set of dumbbells and simply walk for 50 feet, as long as you can in the gym space provided, or to failure. If you are unable to take more than 20 steps without losing your grip, use a lighter set of dumbbells.
(2) Rest 60-90 seconds between sets.
(3) After reaching failure on the last set, grab a lighter barbell - a drop of 20-30% is optimal - and continue performing reps to failure again.
(4) Hold two 5- or 10-pound weight plates together in each hand using only your fingers for as long as you can.