Get the lowdown on basic punches, gear, and shadowboxing.Read article
What It Is
A 10-minute, five-exercise metabolic conditioning (metcon) circuit by L.A. based celebrity trainer Andy McDermott. The circuit starts with Bulgarian split squats, then moves to inverted rows and two pushup variations—incline and decline—and finishes with burpees. It is done continuously for 10 minutes without any breaks.
SEE ALSO: Connect Four Bodyweight Workout>>
Why It Works
The circuit is perfectly balanced with a lower-body movement, pushing and pulling movements, and an explosive movement. Chest is a focal point for a lot of guys, so the incline and decline pushup variations ensure upper- and lower-pec development. As far as the intensity, be ready to sweat. “It really sneaks up on you,” McDermott says.
QUICK TIP: The Bulgarian split squat offers a great way to build leg symmetry. If you have a weaker leg, independent work forces it to catch up to the stronger one.
DIRECTIONS: Perform the workout for 10 minutes without stopping. Record the total number of rounds you complete.