Workout Routines

Total-Body Blaster for Greater Balance and Fat Burning

Neglecting exercises like the side lunge leads to muscle imbalances and injury. This workout fixes all that.

Total-Body Blaster
Duration 10 Min
Exercises 4
Equipment X

What It Is

A circuit composed of side lunges, pullups, hand walkouts, and sprints, designed by L.A.-based celebrity trainer Andy McDermott. After a five- to 10-minute warmup, set a timer for 10 minutes. Start the circuit at a brisk but sustainable pace and don’t stop until the 10 minutes are up.

Why It Works

Alternating hemispheres of the body jacks up your heart rate, but the real key is the use of uncommon moves like side lunges and hand walkouts. Side lunges stimulate fibers in the adductors and abductors that don’t get much attention during most leg lifts. Hand walkouts uniquely stimulate the core, shoulders, and arms.

SEE ALSO: Bodyweight Workout for a Shredded Physique>>

To Perform the Side Lunge: Take long steps to either side, letting the trail leg stretch out straight. Push through the heel of the bent leg to return to the start.

DIRECTIONS FOR WORKOUT: Set a timer for 10 minutes and do the following exercises as a circuit without resting.

ANDY MCDERMOTT is a fitness coach in Hollywood. For free training advice, follow him on Facebook: AndyMcDermottFitness, Instagram: @andymcdermottfitness, and Twitter: @andymcd23

The Workout

Exercise 1A

Side Lunge Sweep You'll need: No Equipment How to
Side Lunge Sweep thumbnail
-- sets
10 (each side) reps
-- rest

Exercise 1B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
5-10 reps
-- rest

Exercise 1C

Walkout You'll need: No Equipment How to
Walkout thumbnail
-- sets
5 reps
-- rest
From a standing position, bend down to touch the floor, then walk your hands out until you are in a plank with your arms stretched out. Do controlled reps.

Exercise 1D

Sprint
exercise image placeholder
-- sets
30 sec reps
-- rest
Can perform stair runs instead of sprints.
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