Working out at home can seem like a daunting task. It’s not because of the difficulty of any given workout, but the fact that motivating yourself to get going isn’t always easy. And let’s face it: Some home workouts just look too easy for someone who typically spends a significant amount of time in the gym throughout the week—again, not super motivating.

Trainer, actor, and writer Andy McDermott is no stranger to a home workout, and he’s provided one that’s guaranteed to leave you sore. All you need is a bit of space and your own body, but trust us, this won’t be easy.

McDermott takes you through a warmup to get your blood flowing, two training blocks, and an extra-credit pushup challenge that we dare you to try.

Follow along with the full video below to check your form and for tips from McDermott as you work your way through the reps, or follow the workout from the charts below the video.

The Warmup
Exercise Reps
Jumping Jacks 30
Knee Drives 10
Front Kicks 10
Back Kicks 10
Hip Openers 10
Back Patters 10
Horizontal Twists 10
Vertical Twists 10
Andy McDermott’s Total-Body Pump-Up
Block One: 3 Rounds
Exercise Reps
1 Multi-Planar “Athletic” Lunges
Front Lunge (Sagittal Plane) 6
Side Lunge (Frontal Plane) 6
Rear 45-Degree Lunge (Transverse Plane) 6
Hand Walkout Pushups to Mountain Climber
Hand Walkout Pushup 1
Mountain Climbers 4
Active Recovery
Jumping Jacks 10
Andy McDermott’s Total-Body Pump-Up
Block Two: 3 Rounds
Exercise Reps
Single-Leg RDL 3 per leg
Single-Leg Glute Ham Bridge 3 per leg
T or X Push-Ups 3 each way
Active Recovery
Cross Country Skiers 10
Extra-Credit Push-Up Challenge
Exercise Reps
Clapping Pushup 3
Behind-The-Back Pushup-Ups 3
Toe-Touch Push-Ups 3

Follow McDermott on Instagram at @andywhatsnext, and check out his YouTube channel, McDermottFamilyFitness.