When you're short on time, give your whole body a challenge instead of spending precious sweat sessions focused on individual muscle groups.
You'll still get a great workout, but you'll reap a wider range of benefits than a more specifically targeted routine. That's why celebrity trainer Jay Cardiello, who has honed 50 Cent and Kevin Love's impressive physiques, designs full body plans for his clients.
Over the course of the eight-week Anywhere, Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 6 is designed to push you to the limits with balanced, full-body routines. You'll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.
Week 6: Stretch, Strengthen, and Condition
1. Alternating Forward Step-Overs
2. Alternating Backward Step-Overs
6. Reverse: Glute Raises
Tip: To reduce neck strain, your eyes should be fixed toward the ceiling.
7. Reverse Knee Walks
Tip: Performed in a slow to moderate pace. Increasing the speed can cause the individual to lose control on the top position.
8. Reverse High Fives
Tip: Don't rush through the arm extension portion of the movement to keep yourself under control.
10. Dead Bugs
Tip: Reach both the hand and foot as far as possible for a full stretch.
This article originally appeared on Men's Health US.