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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.
Equipment
No Equipment
Sets
1
Reps
30
Rest
--
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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