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military buildup: one-spot workout

One-spot Workout

OUR ADVICE

A tight space with no equipment calls for circuit training—this one can be done all in one place. Most body-weight workouts can’t target your back without a pull-up bar, so we end this one with the “blurpee,” a move popularized by fitness expert Tim Ferriss. Done with a wider stance, it works your lats, too (hence the extra “l” in the name). 

DIRECTIONS

Perform the exercises as a circuit, resting 60 seconds between moves. Complete as many reps as you can in 30 seconds and aim to crank out more reps each time you repeat the workout. Rest if you have to, but make sure the respite is as brief as possible. Perform 5–8 circuits. For the push-ups, change your hand position each round.

See the workout on next page.

The Workout

Body-Weight Squat

Stand with feet at shoulder width and sit back as you descend. Push through your heels to come back up to standing.

Close-grip/Wide-grip Push-up

Place your hands inside shoulder width for the close-grip version and then outside shoulder width to go wider.

Towel Leg Curl

Lie on your back and place a towel or paper plates under your feet so they can slide. Raise your butt and bend your knees as if doing a leg curl.

Crunch w/Knee Raise

Lie on your back and perform a crunch while simultaneously bringing your knees into your chest. Extend your legs as you lower your torso back.

Blurpee

Squat down and shoot your legs behind you so you land in a wide-leg push-up. Jump your legs back in, outside your hands. Jump up in the air.

GET RATED: Want us to review your workout? E-mail it to us at ratemyworkout@muscleandfitness.com


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We Love Fitness - 2013