King crab

Your fat stores aren’t going to like this intense combination of exercises—starting with ab- and pec-shredding crab walks.

WHAT IT IS
A 15-minute four-exercise total-body circuit from L.A.- based celebrity trainer Andy McDermott. You start with 10 reps of crab walks (five in each direction), then go into walking lunges, handstands, and a stair run. If you don’t have access to a stairwell, you can hit an incline treadmill or jump rope.

WHY IT WORKS
McDermott’s body-weight circuits usually alternate upperand lower-body movements, then send you on a run, but the intensity of lunges and handstands (or handstand pushups, for the advanced) are amplified to a huge degree by the crab walks. “Your core is taxed the whole time,” McDermott says.

THE WORKOUT

Set a timer for 15 minutes and do the following circuit nonstop. Record your rounds completed.

EXERCISE REPS
Crab Walk Pushup 10
Walking Lunge 30
Handstand/Handstand Pushup* 10/5*
Stair Run 60 sec.

 

*Beginners should hold a handstand (with your feet resting against a wall) for 10 seconds. For the advanced lifter, do five handstand pushups.

CRAB WALK
Start with hands apart, feet together, then “walk” to the right, hands together, feet apart. Continue for five reps, then do five reps in the other direction.

 

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