Build muscle and strength with this fun, quick workout. It's only four rounds, but we add reps and exercises with each round to keep you on your toes.
Directions: After five to eight minutes of light cardio and active stretching, perform the number of reps listed for each exercise for each round. Take breaks as needed between rounds; finish with three to five minutes of stretching.
Round 1
Squat and Press: 5 reps
Push-Up and Rotate: 4 reps, alternating sides
Bicycle Crunch: 10 reps, alternating sides
Round 2
Squat and Press: 10 reps
Push-Up and Rotate: 8 reps, alternating sides
Bicycle Crunch: 20 reps, alternating sides
Single-Leg Bridge: 5 reps, each side
Round 3
Squat and Press: 15 reps
Push-Up and Rotate: 10 reps, alternating sides
Bicycle Crunch: 30 reps, alternating sides
Single-Leg Bridge: 10 reps, each side
Plank and Reach: 12 reps, each side
Round 4
Squat and Press: 20 reps
Push-Up and Rotate: 12 reps, alternating sides
Bicycle Crunch: 40 reps, alternating sides
Single-Leg Bridge: 15 reps, each side
Plank and Reach: 12 reps, each side
Surrenders: 5 reps, each side
Keep reading for a printable version of this workout as well as a more detailed explanation of each move.
Not in the mood to get your sweat sesh on all alone? You can follow this video [1] and work out with our Class FitSugar team.
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Click here for a printable PDF of this workout [2].
Squat to Overhead Press
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
Push-Up and Rotate
- Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
- Lower your body toward the floor, then push through your arms, returning to plank.
- Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
- Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right.
Single-Leg Bridge
- Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor while keeping your leg up.
Bicycle
- Lie on the floor with your knees pulled into your chest and your hands behind your head. Lift your shoulder blades off the ground and pull your abs toward your spine, pressing your low back into the mat.
- Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
- Repeat this action on the side.
Elbow Plank With Reach
- Begin in an elbow plank with your feet set slightly wider than your hips.
- Keeping your torso stable, reach your left arm forward, then return to starting position. Then repeat on the other side.
Surrender
- Stand holding weights in both hands just above your shoulders with bent elbows and bring your right knee to the ground.
- Bring your left knee down so you are kneeling.
- Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep; continue leading with the right leg for five full reps, then switch sides.