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Bodyweight Training: Crab Walk towards a Shredded Six-Pack

Your fat stores aren’t going to like this intense combination of exercises—starting with ab- and pec-shredding crab walks.

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  • 15 min

  • 4

  • No

Bodyweight Training: Crab Walk towards a Shredded Six-Pack

Bodyweight Training: Crab Walk towards a Shredded Six-Pack

What It Is

A 15-minute four-exercise total-body circuit from L.A.-based celebrity trainer Andy McDermott. You start with 10 reps of crab walks (five in each direction), then go into walking lunges, handstands, and a stair run. If you don’t have access to a stairwell, you can hit an incline treadmill or jump rope.

SEE ALSO: The Hangtime Bodyweight Workout

Why It Works

McDermott’s body-weight circuits usually alternate upper and lower-body movements, then send you on a run, but the intensity of lunges and handstands (or handstand pushups, for the advanced) are amplified to a huge degree by the crab walks. “Your core is taxed the whole time,” McDermott says.

The Workout

Set a timer for 15 minutes and do the following circuit nonstop. Record your rounds completed.

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Crab Walk Pushup

Equipment
Sets
1
Reps
10
Rest
--
Start with hands apart, feet together, then “walk” to the right, hands together, feet apart. Continue for five reps, then do five reps in the other direction.
Exercise 3 of 4

Handstand Pushup

Equipment
Sets
1
Reps
10/5*
Rest
--
How to
*Beginners should hold a handstand (with your feet resting against a wall) for 10 seconds. For the advanced lifter, do five handstand pushups.
Exercise 4 of 4

Stair Running

Equipment
Sets
1
Reps
60 sec
Rest
--
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