Improve your athleticism, burn fat, and increase strength with this total-body workout

This combat challenge from Miami-based trainer Idalis Velasquez is a total-body workout with an emphasis on your posterior chain (backside), which is often neglected in typical training routines. There’s a little bit of everything: strength, endurance, cardio, and plyometrics. All that activity with no rest between exercises means you’ll be knocking out body fat.

The box jump will improve your athleticism, while chin-ups will test your upper body strength, endurance, and grip. The landmine single-leg straight-leg deadlift will work your core, hamstrings, and glutes while taking stress off your lower back in comparison to a conventional deadlift.

Add bear crawl position rows and lateral lunges to the mix to build your core and legs, and you’ll be utterly spent by the time all 6 rounds are up.

For more workouts that knock out belly fat, check out the METASHRED EXTREME transformation program from Men’s Health.

Directions: Perform the exercises below in the order listed.

1. Landmine single-leg straight-leg deadlift, 10 reps per side
1. 2 chin-ups with flexed arm hang step, max reps
3. Dumbbell lateral lunge, 12 reps per side
4. Dumbbell bear crawl position row, 10 reps per side
5. Box jumps, 10 reps

Rest for 2 minutes. That’s 1 round. Do 6 rounds.