The Total-Body Scorcher

Dec 12 / Build Muscle

Expensive equipment doesn't sculpt muscle and torch fat—you do. So no matter where you are this Memorial Day Weekend—at the beach, at home, on the road—you can perform this body-weight fitness challenge anywhere. All you need is a little bit of space and a lot of willpower. "This 5-exercise total-body circuit is designed to pound all your muscles, challenge your cardiovascular system, and crank up the heat on your body fat," says Todd Durkin, c.s.c.s., author of musclemorphosis.com and mastermind behind this fitness test. Are you up for the challenge?

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How to do it: Complete these 5 exercises in a row without rest.

MOUNTAIN CLIMBER

Assume a pushup position with your arms straight. This is the starting position. Lift your right foot and raise your knee as close to your chest as you can. Touch the ground with your right foot and then return to the starting position and repeat with your left leg. Go as fast as possible for 40 reps.

SQUAT
Stand with your feet slightly wider than shoulder-width apart, toes forward. Push your hips back as if you’re about to sit in a chair, and lower your body. Pause, and then push back up to the starting position. That's 1 rep. Do 30 reps.

PUSHUP
Kneel on all fours and place your hands slightly wider than your shoulders. Set your feet together and straighten your arms and legs. Then bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push yourself back to the starting position. Perform 20 reps.

GROINER
Assume a pushup position with your arms straight. Bring your feet forward, plaing them next to your hands (or as close as you can), and lower your hips for a brief moment. Return to the start. Complete 10 reps.

PLYOMETRIC PUSHUP
Assume a pushup position. Lower your body until your chest nearly touches the floor, and then press up explosively so your hands come off the floor. When your hands land back on the ground, immediately lower your body again. Do 5 reps.

Ready to give it a shot? Watch the video above to watch Durkin demonstrate the challenge. He completed the circuit in 2 minutes and 12 seconds. What was your time? Let us know in the comments below.