Prepare to save time at the gym. This “crazy 8” sequence of three exercises, created by personal trainer Dorian Brito, is a fast, intense way to build muscle and burn fat. Perform 8 repetitions of each exercise and move on to the next. One set is complete after you perform all three movements.
Try to complete 4 sets in 15 minutes.
1 Double-Lunge Dead-Lift Combo
Start with your feet shoulder-width apart, holding dumbbells at your sides. Lunge forward with your right leg, then lunge backward. Stand straight with your right leg bent off the ground, and perform a one-legged dead-lift. Bend forward with shoulders back. Stand up, switch legs, and repeat. That’s 1 rep. Perform 8 reps in all.
2 Dumbbell Push-Up, Dumbbell Row
Still holding the dumbbells, move to a push-up position with your hands shoulder-width apart. Perform a push-up, then hold yourself up with your left arm and lift the dumbbell with your right. Lower your arm and row on the opposite side to finish the rep. Do 7 more reps.
3 Towel Pike
Move into a push-up position with your hands shoulder-width apart on the dumbbells and your feet on a towel. From this position, use your abs to slide your feet forward so that your body is an inverted V. Then move back to the starting position. Complete 8 repetitions.