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“The workout is simple, but it gets all your muscles activated quickly,” explains routine creator Andy McDermott, a personal trainer in Los Angeles. “The burn sneaks up on you.”
The circuit begins with a classic push-pull superset that taxes the chest, back, biceps, and triceps. Core strength and stabilization are trained with the knee-ins. And a treadmill run—or a stair run, if you loathe the treadmill—ensures that your heart rate will stay elevated.
Hang a TRX or other suspension trainer from a secure anchor point overhead. Set a timer for 10 minutes. Once you start the timer, move through all four exercises for the prescribed number of reps or time, resting as little as possible, until the clock runs out.