Workout Routines

The Hangtime Bodyweight Workout

Try this nonstop circuit designed to tighten up your whole body.

What It Is

A four-station bodyweight circuit designed by L.A.-based celebrity trainer Andy McDermott. You start with two stabilized exercises performed under control: hanging leg raises and walking lunges, then finish with a pair of explosive moves: clapping pushups and squat jumps. Try to set a manageable pace.

SEE ALSO: Tony Horton's Fat Shredding Bodyweight Workout>>>

Why It Works

The stabilized exercises serve as active recovery from the explosive work. Since you’re using a different leg raise variation on each set, you’ll hit your abs and obliques from a variety of angles. This is total-body HIIT that will have the sweat pouring off you and leave your entire core sore the next day.

Quick Tip

“The goal isn’t speed, it’s control,” McDermott says. “If you swing your legs, you remove core activation from the equation.”

The Hangtime Workout

DIRECTIONS: Set a timer for 10 minutes and do the following circuit nonstop.

The Workout

Exercise 1

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
10 reps
-- rest
*Do straight raises the first set, followed by oblique raises (shown) for each side.

Exercise 2

Bodyweight Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
-- sets
10 reps
-- rest
10 each side.

Exercise 3

Clapping Pushup You'll need: No Equipment How to
Clapping Pushup thumbnail
-- sets
5-10 reps
-- rest
Start with 10. Work down as you fatigue.

Exercise 4

Squat Jump How to
Squat Jump thumbnail
-- sets
30 sec reps
-- rest