The Gut-Blasting Gauntlet

Time: 19 Minutes
Developed by: Martin Rooney, P.T., C.S.C.S., CEO of Training for Warriors and author of Warrior Cardio.
Best for: Recharging a tired fitness plan, fitting in a workout in a crowded gym, cranking up your metabolism, and packing on lean mass all over
Equipment: Barbell, weight plates
Focus: Strength, power, and fat loss
Calories burned: 319 (As measured by a fit 5'11", 175-pound man using a Polar FT7 watch)

HOW TO DO IT
Perform 3 rounds of each circuit, moving from one exercise to the next with no rest. Rest 45 seconds between rounds and 2 minutes between circuits.

CIRCUIT A
High-Knee Run (25 seconds)
Barbell Push Press (8 reps)
Barbell Pushup (8 reps)

CIRCUIT
High-Knee Run (25 seconds)
Barbell Row (8 reps)
Barbell High Pull (8 reps)

CIRCUIT C
High-Knee Run (25 seconds)
Barbell Pushup (8 reps)
Barbell Row (8 reps)

Stand tall and run in place as fast as you can. Drive through the balls of your feet and try to bring your heels up under your backside so your knees go high. Keep your hands relaxed, elbows bent, chest up, and shoulders down and back as you swing your arms back and forth.

Using an overhand grip that's just beyond shoulder width, grab a barbell and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart and your knees slightly bent. Brace your core, dip your knees, and push up explosively with your legs as you press the weight overhead.

Assume a standard pushup position, but place your hands on a barbell instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width, and your body should form a straight line from your ankles to your head. Keeping your core braced and elbows close to your sides, lower your body until your chest is almost touching the bar; your head should stay in the same position from start to finish. Push back up.

Grab a barbell with an overhand grip that's just beyond shoulder width. Hold it at arm's length as you bend at your hips and knees and lower your torso until it's almost parallel to the floor. This is the starting position. Keeping your back naturally arched, pull the bar to your upper abs by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, then slowly lower the bar and repeat.

Load a barbell with a light weight and roll it against your shins. Bend at your hips and knees and squat, grabbing the bar with an overhand grip that's just beyond shoulder width. Now raise your chest and hips until your arms are straight, and then pull the bar as high as you can by explosively standing up while bending your elbows and raising your upper arms. You should rise up on your toes. Reverse the move to return to the starting position.

Don't stop here. Build a beach-ready body in just weeks with 30 Days to Ripped, courtesy of Men's Health Personal Trainer.