When you hear that you can log a killer total-body workout with only two exercises it's natural to think (and dread) that burpees are somehow involved. But Will Lanier, general manager and instructor at Barry's Bootcamp, created a routine that burns calories and improves strength — sans burpees. Rejoice!
So if you're looking for a quick and effective high-intensity workout, don't overthink it. Here's the two-move routine to try:
Exercise 1: Push-Up Into A Cross-Body Mt. Climber
Start in a high plank position with your abs tight and wrists under your shoulders. Bend elbows and lower your torso toward the ground, then push through your palms to straighten arms (that's the push-up portion). Now hold the high plank position and bring your right knee under and across your torso to touch (or get as close as possible) your left elbow, then repeat with the opposite leg. That's 1 rep.
Tip: Aim to lower your chest all the way down until it's hovering just above the ground. If you need to drop to your knees to get that low, that's OK!
Exercise 2: Deck Squat
Start standing with your feet hip-width apart and hands at your chest. Lower your butt all the way to the floor and roll back with your knees tucked, feet lifting over your torso. Using momentum, reverse the movement by planting your feet on the floor and driving through your heels to return to a standing position. That's 1 rep.
Tip: Here's a video of how to perform the exercise. You can also do this move while holding a medium-weight dumbbell or kettlebell in front of your chest. To make it easier, cross your ankles when standing up or use your hands to assist you explains Lanier.
The Workout: Inverse Ladders
10 reps of exercise 1
2 reps of exercise 2
8 reps of exercise 1
4 reps of exercise 2
6 reps of exercise 1
6 reps of exercise 2
4 reps of exercise 1
8 reps of exercise 2
2 reps of exercise 1
10 reps of exercise 2
Ty not to rest between rounds. And if you're keeping tally, you'll complete a total of 30 reps per exercise!