This high-intensity workout burns calories and makes you stronger. And it only has two moves: squat jumps and elevated push-ups.
It was created by Albert Matheny, C.S.C.S., R.D. of Soho Strength Lab and Naked Nutrition and it can be done anywhere, no equipment needed.
Here's how it works:
This workout's format is called a reverse ladder:
1. You start by doing 15 squat jumps, then you do 15 elevated push-ups.
2. Then you do 14 reps of each move.
3. Then 13 of each move, then 12, and so on.
The workout ends with a single squat jump following by a single elevated push-up.
Once the workout is complete you'll have done a total of 120 squat jumps and 120 elevated push-ups.
This is a squat jump:
This is an elevated push-up:
A couple notes
• Be sure to warm up before you jump into the workout; spend a few minutes getting your heart rate up and your muscles feeling loose before you really start pushing yourself. After you workout, cool down with these stretches.
• Remember that good form is crucial for results and also not getting hurt. So, when you feel yourself getting too tired to execute each rep perfectly, be sure to rest — 15 to 30 seconds between movements or in the middle of a set for up to 10 seconds.
• In addition to high-intensity workouts like this one, the key to losing fat is a lower-carb diet. More on that here.
Now go have fun with this workout!
