Workout Routines

The Spring Trim-up workout program to get as lean as possible

Follow these five workouts for six to eight weeks to shred your extra bulk and achieve a ripped physique.

Trainer Tim McComsey demonstrates the Men's Fitness Spring Trim-Up workout plan.
Duration 45–60
Exercises 10–12
Equipment Yes

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. (Check out how that's done with our WINTER BULK-UP program.)

Then again, some might have just put on the blubber.

But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you up: The SPRING TRIM-UP.

Program designer Tim McComsey of TRYMFit says there are three main components to the SPRING TRIM-UP:

1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

3. Workouts are structured as "tri-sets." Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

*Note: Day 4 is a rest/recovery day.

Day 1 The killer kettlebell workout

Exercise 1a

Lateral Band Walk You'll need: Resistance Band How to
Lateral Band Walk  thumbnail
4 sets
20 reps
0 sec rest

Exercise 1b

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
20 reps
0 sec rest

Exercise 1c

Plank You'll need: No Equipment How to
Plank thumbnail
4 sets
20 reps
30 sec rest

Exercise 2a

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
4 sets
24 reps
0 sec rest

Exercise 2b

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
4 sets
15 reps
0 sec rest

Exercise 2c

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
4 sets
10 yards each way reps
30 sec rest

Exercise 3a

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
4 sets
15 reps
0 sec. rest

Exercise 3b

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
4 sets
15 reps
0 sec. rest

Exercise 3c

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
4 sets
15 reps
30 sec. rest

Exercise 4a

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
12 reps
0 sec. rest

Exercise 4b

Glute Bridge w/ Suspension Trainer How to
Glute Bridge w/ Suspension Trainer thumbnail
4 sets
15 reps
0 sec. rest

Exercise 4c

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
4 sets
30 reps
30 sec. rest

Day 2 The two-dumbbell muscle-maker

Exercise 1a

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 1b

Single-Leg Row You'll need: Rope Attachment How to
Single-Leg Row  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 1c

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
15 reps
30 sec. rest

Exercise 2a

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
15 reps
0 sec. rest

Exercise 2b

Pushup How to
Pushup  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 2c

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
3 sets
15 reps
30 sec. rest

Exercise 3a

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
3 sets
20 reps
0 sec. rest

Exercise 3b

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
3 sets
15 reps
0 sec. rest

Exercise 3c

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
50 yards reps
30 sec. rest

Exercise 4a

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
20 reps
0 sec. rest

Exercise 4b

Punches How to
Punches  thumbnail
3 sets
20 (alternating) reps
0 sec. rest

Exercise 4c

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
12 reps
30 sec. rest
with dumbbell curl to press

Day 3 The high-octane metabolic fat-burner

Exercise Warmup

Run How to
Run thumbnail
-- sets
1/2 mile reps
-- rest
After starting run/jog, then: High Knees, Butt Kicks, Walking Lunges, High Skips, and Side Shuffles

Exercise 1

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
5 sets
20 yards reps
30 sec. after each sprint rest

Exercise 2

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
5 sets
50 yards reps
30 sec. after each sprint rest

Exercise 3

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
5 sets
100 yards reps
30 sec. after each sprint rest

Day 5 The workout to light up your legs, shoulders, and abs

Exercise 1a

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
4 sets
10 reps
0 sec. rest

Exercise 1b

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
10 reps
0 sec. rest

Exercise 1c

4 sets
15 reps
30 sec. rest

Exercise 2a

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2b

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2c

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
4 sets
10 reps
30 sec. rest
Shown as "lying windshield wiper"

Exercise 3a

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3b

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3c

Kneeling Cable Crunch You'll need: Adjustable Cable Machine How to
Kneeling Cable Crunch thumbnail
4 sets
15 reps
30 sec. rest

Exercise 4a

Side Lunge How to
Side Lunge thumbnail
3 sets
12 reps
0 sec. rest

Exercise 4b

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
12 reps
0 sec. rest

Exercise 4c

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
10 forward hand taps reps
30 sec. rest

Day 6 The ultimate blood-pumping superset workout

Exercise 1a

Chest Press How to
Chest Press thumbnail
4 sets
10 reps
0 sec. rest

Exercise 1b

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
maximum reps
45 sec. rest

Exercise 2a

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
12 reps
0 sec. rest

Exercise 2b

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
12 reps
45 sec. rest

Exercise 3a

Band-Resisted Flye You'll need: Resistance Band How to
Band Resisted Flye thumbnail
3 sets
15 reps
0 sec. rest

Exercise 3b

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
max reps
30 sec. rest

Exercise 4a

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
3 sets
10 reps
0 sec. rest
to press

Exercise 4b

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
3 sets
10 reps
45 sec. rest

Exercise 5a

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
3 sets
12 reps
0 sec rest

Exercise 5b

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
12 reps
0 sec. rest

Exercise 5c

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
3 sets
12 reps
30 sec. rest
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