Total Body Metabolic Blast
Todd Durkin says he likes this workout because it’s “guaranteed to work you from head to toe. There is no equipment needed, but it will require a ton of grit and determination.”
You’ll do two different circuits and then finish with a one-minute-long all-out effort. Make sure you “earn your shower” during that last minute, he says.
Circuit 1: Total Body Ladder
Complete three rounds in the least amount of time possible before moving on to circuit 2.
Groiners: Starting in push-up position, hop both feet up and to the outside of your hands. Hop as far as possible, then hop back into start position. Repeat 10 times.
Spiderman Push-Ups: As you descend, bring the knee of one leg toward the elbow on the same side. Return to start position, then switch sides. Do 10 total, so five push-ups on each side.
Squat Jumps: Begin in a squatting position, then thrust yourself upward, trying to get as much air as possible. Land back in the squat position before jumping again. Do 15.
Skater Plyos: Start in a lunge stance with your right foot tucked behind your left ankle. You should look like a speed skater getting ready to race. Bend your knees, then jump out and to the right. It’s a lateral movement and you want to cover as much ground as possible. When you land, land with your left leg behind your right, then bound off to the left again. Here's a good instructional video. Do 20 total.
Circuit 2: Core Crusher
Complete two rounds of the second circuit.
Side-Ups: In a side plank, supporting yourself with your elbow, lift your hips off the ground. Repeat 20 times on one side then roll over and do 20 more.
Elevator Planks: Start in a low plank position (on your elbows). Step up onto your hands so that you are standing, folded over, with hands under shoulders. Then step back down to elbows. Do 10 leading with the right hand, then 10 leading with the left.
Bicycles: In a crunch position with your legs off the ground, bring your left knee in as you bring your right elbow forward. Repeat with the other side. Do 30 total.
Cross Mountain Climbers: This is like a traditional mountain climber, except that your knee moves toward the opposite arm. Do 40 total, so 20 on each side.
Circuit 3: The One-Minute Cash Out
Burpee Buildup: Bend down, walk hands out to push-up position, perform a single push-up, then walk hands back to feet, stand-up and perform squat jump. All of this equals one rep. With each additional rep, you’ll add in one more push-up, so for your second rep you’ll do two push-ups, then three push-ups, etc. Continue for 60 seconds, fitting in as many reps as you can.
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