Lift Like LeBron: How to Perform the Exercises Featured in the New Beats By Dre Commercial

STACK breaks down the exercises performed by LeBron James, Serena Williams, Cam Newton and Alexander Ovechkin in the latest Beats by Dre commercial.

Beats by Dre is known for their headphones. But their new commercial for the PowerBeats2 Wireless headphones shows off some badass training from LeBron James, Serena Williams, Alex Ovechkin and Cam Newton. Word on the street is that each athlete went through a full workout during the filming sessions. And based on the look of the exercises, they meant business.

Check the commercial below:

We broke down each of the exercises performed during the commercial to help you understand how these elite athletes get better. Here they are in order of appearance:

Note: The commercial also shows Chinese boxer Zou ShiMing, but his boxing drills are outside the scope of a traditional strength workout.

Jump Rope – Serena Williams

There are few better ways to warm up than this old classic. No explanation needed. Simply Jump rope for 2-3 minutes to get your blood pumping.

Cable X Pulldown – LeBron James

This move strengthens LeBron's deep back muscles, which help him overpower opponents when battling for loose balls or rebounds.

How to:

Sets/Reps: 3x8-12

Split-Stance Single-Arm Cable Press – LeBron James

LeBron probably performed this move in a superset with the Cable X Pulldown to build a strong chest along with his back.

How to: Adjust one cable attachment to chest height. With the cable machine behind you, assume a staggered stance with your left leg in front. Grasp the cable handle with your right arm and hold it at your armpit. Extend your arm to press the cable handle in front of your chest. Slowly return to the starting position and repeat.

Sets/Reps: 3x8-12 each side

Single-Arm Landmine Row - Alex Ovechkin

First up for Ovi, this landmine move works his back and forces his core muscles to prevent his back from arching and his torso from tilting to the side.

How to: Position the end of a barbell in a landmine machine or in the bottom corner of a squat rack. Stand with the plate-loaded end to your right and slightly in front. Keeping your back straight and core tight, hinge at your hips until your torso is parallel to the ground and grasp the bar close to the plates with your right hand. Drive your elbow back to row the bar to your armpit. Slowly return to the starting position and repeat.

Sets/Reps: 3-4x8-10 each side

Clean and Press – LeBron James

Basketball players aren't considered great weightlifters because they're so tall. But LeBron shows his knack for training by taking on this challenging exercise. His form isn't perfect, but we give him an A for effort.

How to:

Sets/Reps: 4x5

Med Ball Recoil Slam – Alex Ovechkin

Ovi has one of the best shots in the NHL. This exercise builds the explosive release his opponents fear.

How to: Stand with your feet hip-width apart holding a medicine ball in front of your hips. Bend your hips and knees and lower into a quarter squat. Lift the med ball through a half-circle motion to the side, extending at your hips and knees and rising up on your toes as the med ball travels overhead. At the top of the movement, change direction to forcefully slam the med ball to the ground, slightly in front of you toward a wall. Catch the ball off the bounce and repeat.

Sets/Reps: 4x5 each side

Med Ball Rotational Throw – Serena Williams

This move strengthens nearly the same movement pattern that Serena uses during her forehand and backhand. Next time you see her crush a winner down the line, think of this exercise.

How to:

Sets/Reps: 4x5 each side

Rip Trainer Jump Squat Row – Alex Ovechkin

This TRX rip trainer move strengthens Ovi's back, increases his lower-body power and improves his core stability—keys for powerful shots and for protecting his back.

How to: Attach the rip trainer cord to a pole or squat rack positioned in front you. Stand with your feet shoulder-width apart holding the rip trainer with an overhand grip. Keeping your core tight, Squat until your thighs are nearly parallel to the ground, jump up and perform a row.

Sets/Reps: 3x10-12 each side

Med Ball Lunge Slam – Cam Newton

Cam's training debut in the commercial showcases another variation of the Med Ball Slam. Here, he lowers into a full Lunge to develop single-leg stability and work more muscles in his body.

How to: Assume a split stance with your right leg forward holding a med ball at your chest. Bring the med ball overhead and rise up onto your toes. Explosively slam the ball to the side of your right leg. Catch the ball off the bounce and repeat.

Sets/Reps: 4x5 each side

RELATED: The Cam Newton Workout

Dumbbell Pullover – Cam Newton

The Pullover strengthens Cam's chest through a full range of motion.

How to:

Sets/Reps: 3x10

Barbell Rollout – LeBron James

Cavaliers fans, be thankful that LeBron performs this move. It's one of the best exercises for developing an athletic core.

How to:

Sets/Reps: 3x10

Kettlebell Lateral Lunge – LeBron James

This move develops LeBron's lateral leg strength, which helps him shuffle side-to-side when defending an opponent, or beating one with a power move. Based on his hand placement, he may be pressing the kettlebells overhead, but we'll stick to what we can see.

How to:  Stand with your feet hip-width apart holding kettlebells at your shoulders in a rack position. Keeping your left leg straight and planted on the ground, take an exaggerated step to the side with your right leg. Bend your right hip and knee to lower until your thigh is parallel to the ground. Drive up to a standing position and step to the right with your left leg to assume the starting position.

Sets/Reps: 3x10 each side

Agility Ladder Lateral Shuffle – Serena Williams and Alex Ovechkin

Most athletes benefit from improved foot speed and coordination. This agility ladder drill—and others—improves this essential athletic skill.

How to: Shuffle laterally through an agility ladder.

Sets/Reps: 3x1 each direction

Physioball Wall Sit With Med Ball – Serena Williams

Serena's not lifting much weight, but this exercise looks brutal. A Wall Sit on its own is tough enough; throw in an unstable physioball and a med ball hold, and you can bet that her quads, abs and shoulder were on fire.

How to: Stand with your feet hip-width apart and place a physioball between your back and a wall. Hold a med ball at shoulder height with your arms extended. Keeping your core tight, lower into a Squat until your thighs are parallel to the ground. Hold this position.

Sets/Duration: 2-3x30-60 sec.

Back Squat – Alex Ovechkin

Ovechkin is among the most explosive forwards in the NHL, so it's no surprise that he performs this fundamental lower-body strength and power lift.

How to:

Sets/Reps: 4x5

Chin-Up to Knee Tuck – LeBron James

We're getting the sense that LeBron likes working his core. But in typical LeBron fashion, he goes to the next level, pairing the Knee Tuck with a Chin-Up to also work his back.

How to: Hold a chin-up bar with an underhand grip. Perform a Chin-Up, then drive your knees up as high as possible. Without swaying, straighten your legs to lower to the starting position.

Sets/Reps: 3x10

Resisted Chop – Serena Williams

This moves trains the same muscles as the Med Ball Rotational Throw, forcing Serena to stabilize her spine and helping her control this explosive movement for better accuracy on her shots.

How to:

Sets/Reps: 3x10 each side

Chin-Up With Straight-Leg Med Ball Raise - Cam Newton

Cam must be singing "Anything you can do I can do better" in his head, because he one-ups LeBron's Chin-Up to Knee Tuck by adding a Straight-Leg Med Ball Raise.

How to: Hold a chin-up bar with an underhand grip and clutch a med ball with your feet. Perform a Chin-Up, then raise your legs up to parallel. Without swaying, lower your legs to the starting position.

Sets/Reps: 3x10

TRX Chest Press – Alex Ovechkin

Although he's not pressing 200-plus pounds off his chest, Ovechkin performs this move to develop a strong chest and stable shoulders. Actually, many experts favor bodyweight chest exercises over the Bench Press.

How to: Hold a TRX grip in each hand, facing away from the anchor point. Assume a push-up position with your feet directly under the anchor point and your body at about a 45-degree angle. Hold your elbows next to your sides and slowly lower your body until your chest is even with your hands. Drive your arms forward to return to the starting position.

Sets/Reps: 3x10

Med Ball Push-Up  Cam Newton

The trend continues with unstable Push-Ups, but this one focuses on the triceps.

How to: Place your hands on a med ball positioned under your chest. Perform a Push-Up, keeping your elbows close to your sides.

Sets/Reps: 3x10

Lateral Box Shuffle – Serena Williams

This ploy exercise improves Serena's first-step lateral speed, which is essential for tracking down balls on defense.

How to: Position a knee-high box to your right and place your right foot on the box. Hop to your right so that your right foot is on the ground on the opposite side of the box and your left foot is on the box. Continue shuffling back and forth.

Sets/Reps: 3x10 each side.

Tire Flips – LeBron James

The mother of all cool exercises, Tire Flips help LeBron build his full-body strength and power. There's a reason he is one of the strongest athletes in the NBA.

How to:

Sets/Reps: 4x5

WATCH: J.J. Watt Flips a 1,000-Pound Truck Tire—30 Times

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