THE MUSCLE SPRINT

Crush all major muscle groups, blast calories, and supercharge your cardio with this dumbbell workout, which has an intense 55-rep ladder scheme that minimizes rest and maximizes fun.

- BOBBY MAXIMUS

DIRECTIONS: Do pushup reps for 30 seconds, then rest for 30 seconds. Follow with a set of bodyweight lunges for 30 seconds. Do 2 rounds of this circuit.

WARMUP

PUSHUP

►GET IN PUSHUP position, abs and glutes tight. Bend at the elbows and shoulders, lowering your chest to within an inch of the floor. Press back up. That's 1 rep.

REVERSE LUNGE

►START STANDING, then step your right foot back about 3 feet. Bend at the knees and hips, lowering until your left thigh is parallel to the floor. Stand back up explosively, then repeat on the other side. That's 1 rep.

LADDER WORKOUT

DIRECTIONS: Do this workout as a 10-round circuit. In the first round, do 10 reps of each exercise. Immediately begin the second round, this time doing 9 reps of each exercise. Repeat, decreasing all rep counts by 1 in each round. You'll do 55 reps total of each exercise. Rest as needed between exercises, but aim to keep rest minimal.

1 DUMBBELL BENCH PRESS