18-Minute Total-Body Makeover

Eighteen minutes is all you need to get an intense, sweat-filled, full-body workout in!

This at-home workout is the one that I use when I travel, when I go on vacation or for times when I just don’t have an hour of time or an adequate gym to go to.

The workout consists of four moves, and three rounds of each move. Each round is 30 seconds on, and then 15 seconds of rest. For example, do the first move (10 high knees to 5-second squat hold) for 30 seconds, and then rest for 15 seconds and then BAM! … You repeat that for two more rounds of the same move.

Get it? Here we go!

Total-Body Makeover Moves

10 High Knees to 5-Second Squat Hold

Get the knees up high and keep your back straight. You will get 10 high knees per leg and then drop into a squat hold for 5 seconds. The amount of blood you will accumulate in your legs will make this exercise a big-time burner!

Spider-Man Push-Ups

Just because a regular push-up is too easy. Ha! Kidding. This is another way to vary the push-up and it also incorporates hip flexibility. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.  The leg moving up adds more tension for your upper body to overcome.

Take your time with these! Your chest will be on fire.

10 Flutter Kicks to V-Up

Keep the small part of your back glued to the ground while you do these. Have your arms held straight back behind you, and kick those legs to get your abs burning!

As soon as you hit 10 reps (each side), drop your legs and fold your body to perform the V-Up. This will be a double hit to your lower abs. Three rounds of this and your abs will be screaming!

2 Double Mountain Climbers to 2 Push-Ups

This will be a lot of work for the front part of your shoulders. We just came off the abs move where you were on your back, so your upper body should be well rested and ready to go. Hit two double mountain climbs and bring your knees up high near your chest. As soon as your feet land from the second rep, knock out two push-ups.

Talk about an upper body and ab burner!

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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