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Benefit: This five-move workout combines isometric (fixed-position) and plyometric (explosive) exercises to fatigue your fast-twitch muscle fibers that power quick, explosive movements.
Its a full-body series that creates strength and power, but will also shred you up because of the intense calorie burn involved, Widerstrom says.
Directions:
Perform the following exercises in the order shown with no rest between moves.
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1. Pushup to row, 6 reps per side 2. Plyo reverse lunge, 8 reps per side 3. Barbell catch, 12 reps 4. Iso lunge tuck, 8 reps per side 5. Dumbbell curl fly press, 6 reps
Thats 1 round. Do 4 rounds, resting 90 seconds between rounds.