DIRECTIONS: Do the exercises in order. Do 3 sets of each exercise and rest 90 seconds between sets, unless otherwise noted. Do this workout 4 days a week; on all other days, go for a 20-minute walk or run.
WARMUP
WALKOUT TO SCORPION
Start standing, then place your hands on the floor. Gradually walk them forward until you're in pushup position, then lower your chest to the floor (a). Keeping your chest plastered to the floor, raise your right leg in the air; try to touch it to the floor near your left hand, stretching your hip and lower back (b). Reverse the movement and repeat on the other side, then walk back to standing position. That's 1 rep; do 3 to 5. Do 2 sets.
TRAINER SPOTLIGHT: EBENEZER SAMUEL, C.S.C.S., is the fitness director for Men's Health and a veteran trainer who's worked with everyone from athletes to firefighters. Want more workouts like this? Check out his 6-Week MuscleBuilding Fundamentals PDF program on MHMVP Premium.
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