Build an MVP Body
By: Todd Durkin, C.S.C.S. 
When I started training Drew Brees in 2004, I put him through a workout unlike any he'd done before. I used new exercises and equipment that made him stronger and leaner and improved his athleticism. Now I'm going to share that better-body blueprint with you. Use this routine to unlock your potential, speed up fat loss, and pack on muscle like a pro.
DIRECTIONS
This program consists of four circuits of three exercises each. For each circuit, do 1 set of each exercise in succession, resting 20 to 30 seconds between sets. Then rest for 1 to 2 minutes. That's one round. Do a total of three rounds, and then move to the next circuit. After you've completed all four circuits, burn even more calories by doing sprint intervals. You can do them outside or on a treadmill. They're simple: Sprint for 30 seconds, and then walk for 30 seconds. That's 1 set. Do 3 sets in week 1, then 4 sets in week 2, and then 5 sets in weeks 3 and 4.
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NOTE: To do part of this workout, you'll need a 1" or 1¾" Superband (an oversized rubber band), and a pair of kettlebells. You can find Superbands at performbetter.com ($14 to $21). If you don't have access to kettlebells, you can use dumbbells instead.
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Photo Credit: Thinkstock
Kettlebell Burpee with Shrug
Stand with your arms at your sides, holding a pair of kettlebells. Push your hips back, bend your knees, and lower your body into a squat until the kettlebells are on the floor. Kick your legs backward into a pushup position. Do a pushup, and then quickly bring your legs back toward your torso and return to the squat position. Stand back up and shrug your shoulders. That's 1 rep.
This move works:
Abs, Biceps, Chest, Core, Glutes, Quadriceps, Shoulders, Total Body, Triceps
Photo Credit: Beth Bischoff
Superband Pulldown
Step 1
Step 2
Place part of a Superband around a stable object overhead (like a pullup bar), thread it back through itself, and pull tight. Grasp the band with both hands and sit 2 feet behind the anchor point. Lean back slightly and pull the band to your chest. Return to the starting position and repeat.
This move works:
Biceps, Shoulders, Upper Back
Photo Credit: Beth Bischoff
Kettlebell Half Getups
Step 1
Step 2
Lie faceup holding a kettlebell in your right hand, with your right arm straight up and left leg bent. Keeping your eyes on the kettlebell and with the kettlebell overhead, raise your torso and use your left hand for stability. Return to the start. Do all reps, switch arms, and repeat.
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- Tip If you don't have access to kettlebells, you can use dumbbells, instead.
This move works:
Abs, Core, Lower Back, Shoulders
Photo Credit: Beth Bischoff
Kettlebell Straight-Leg Deadlift
Step 1
Step 2
Grab a pair of kettlebells and hold them at your sides at arm's length, with your knees slightly bent. Keeping that angle in your knees, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, and raise back up to the starting position.
- Tip If you don't have access to kettlebells, you can use dumbbells instead.
This move works:
Abs, Core, Glutes, Hamstrings, Lower Back
Photo Credit: Beth Bischoff
Superband Squat and Single-Arm Row and Rotation
Step 1
Step 2
Secure one end of a Superband to a stable object at hip height. Grab the band in your right hand and step away from the anchor. Once you feel tension in your back, perform a squat. This is the starting position. Stand up, pull the band to the side of your chest, and slightly rotate your torso to the right. Pause, and return. Do all reps, switch arms, and repeat.
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This move works:
Abs, Biceps, Core, Glutes, Quadriceps, Shoulders, Upper Back
Photo Credit: Beth Bischoff
Kettlebell Bench Press
Step 1
Step 2
Grab a pair of kettlebells and lie on your back on a flat bench. Hold the kettlebells over your chest so that they're nearly touching, your palms facing out. Lower both kettlebells simultaneously to the sides of your chest while keeping your elbows close to your body. Pause, and then press the weights back to the starting position.
- Tip If you don't have access to kettlbells, you can use dumbbells instead.
This move works:
Chest, Triceps
Photo Credit: Beth Bischoff
Overhead Superband Lateral Walk
Step 1
Step 2
Grab a Superband and stand on one end with your feet about shoulder-width apart. Hold the other end of the band with both hands, and then press the band overhead until your arms are straight. Keeping your arms straight, take 15 steps (or reps) to your right. Then sidestep back to your left for the same distance.
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This move works:
Core, Glutes, Quadriceps, Shoulders
Photo Credit: Beth Bischoff
Superband Band-Splitter
Step 1
Step 2
Grasp a Superband with both hands, with your hands beyond shoulder width. Raise your arms so that the band is in front of your chest at arm's length. Now pull each end as far as you can, as if you were trying to snap the band in half, without allowing the bend in your elbows to change. Hold, and then return to the starting position.
This move works:
Shoulders, Upper Back
Photo Credit: Beth Bischoff
Superband Split Squat Anti-Rotation
Step 1
Step 2
Secure one end of a Superband to a stable object at chest height. Grasp the band with both hands, and stand with one side facing the anchor. Hold the band in front of your chest and step away from the anchor. Assume a lunge position, but don't allow your body to rotate. This is the starting position. Straighten your arms, pause, and then return to the starting position. Do all reps, switch sides, and repeat.
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This move works:
Chest, Glutes, Hamstrings, Quadriceps, Shoulders, Triceps
Photo Credit: Beth Bischoff
Superband Overhead Triceps Extension
Step 1
Step 2
Secure one end of a Superband to a stable object overhead. Grab the band with your hands 2 inches apart, and face away from the anchor point in a staggered stance. Lean forward and bend your elbows. Without moving your upper arms, extend your forearms until your elbows are straight. Pause, and then return to the starting position.
This move works:
Abs, Core, Triceps
Photo Credit: Beth Bischoff
Superband Hammer Curl
Step 1
Step 2
Grab a Superband with both hands, and stand on one end with your feet about hip-width apart. Hold the band just below your waist, with your arms straight and your hands at least 2 inches apart, palms facing each other. Without moving your upper arms, bend your elbows and curl the band as close to your shoulders as you can. Pause, and then slowly lower the band back to the starting position.
This move works:
Abs, Biceps, Core
Photo Credit: Beth Bischoff
Kettlebell Pushup
Step 1
Step 2
Place a pair of kettlebells on the floor, slightly beyond shoulder width. Grasp each kettlebell handle and assume a pushup position. Your body should form a straight line from your ankles to your head. Lower your body until your upper arms are parallel to the floor, and then push back up.
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- Tip If you don't have access to kettlebells, you can use dumbbells instead.
This move works:
Abs, Chest, Core, Glutes, Shoulders, Triceps
Photo Credit: Beth Bischoff
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