Directions: To complete this workout, you’ll do 4 different circuits, beginning with circuit A. Perform 1 set of each exercise in the order shown, without resting; then rest for 90 seconds. That’s 1 round. You’ll do 4 rounds of each circuit; finish all your rounds before moving on to the next circuit.

Circuit A:

1/ Farmer’s Walk – Grab a pair of heavy dumbbells; each one should equal about half your body weight. Let the weights hang naturally at your sides. Turn your wrists forward slightly so your shoulders are rotated down and back. Walk at a slow, controlled pace, taking regular-length steps. Avoid slumping your shoulders and extending your back. Time: 30 seconds

Related: The Farmer’s Walk To Weight Loss

2/ Single-Leg Slide Pike – Assume a pushup position with your left foot on an object – like a Valslide, paper plate or towel – that can slide across the floor. Raise your right foot slightly. That’s the starting position. Keep your legs and your upper back as straight as possible and raise your hips as high as you can. Pause at the top; then return to the start. That’s 1 rep. Do all your reps and switch sides. Reps: 10 per side

3/ Pull-Up Combo – Hang from a pull-up bar using an overhand, shoulder-width grip. Pull your chest to the bar, pause, and slowly lower yourself back down. That’s 1 rep; do 3. Then do 3 reps using a neutral grip (palms facing each other) and 3 reps using an underhand grip. Reps: 9 (3 in each hand position)

Related: 9 Ways to Shred Your Core Using Only a Pullup Bar

Circuit B:

1/ Dumbbell Bench Press – Lie face-up on a bench holding a pair of dumbbells above your chest with your arms straight and palms facing forward. Lower the dumbbells slowly to the sides of your chest; pause, and then push the weights back up to the starting position. Reps: 10

2/ Barbell Hip Thrust – Sit on the floor with your upper back against a bench, knees bent, feet flat. Place a loaded barbell across your hips. This is the starting position. Squeeze your glutes and raise your hips so they align with your knees and shoulders. Lower back down. Reps: 15

Related: This Simple Trick Uses A Barbell To Work Your Core

3/ Split Stance Landmine Press – Wedge one end of a barbell into a corner and load the other with weight. Stand with your left foot forward, holding the loaded end in your right hand near your shoulder. Push the barbell away from your body. Pause, and return the bar to the starting position. Reps: 10 per side

Circuit C:

1/ Rear-Foot-Elevated Split – Squat Hold a pair of dumbbells and stand with one foot elevated on a bench behind you. Lower your body until your front knee is bent 90-degrees and your back knee is just above the floor. Pause, and slowly push back up. Do all your reps; then switch legs and repeat. Reps: 8 per side

2/ Stability Ball Hip Raise and Leg Curl – Lie on your back with your lower legs on a stability ball, arms at your sides. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause, and return to the starting position. Reps: 15

Related: The Medicine Ball Workout

Circuit D:

1/ Hammer Curl – Hold a pair of dumbbells at your sides, your palms facing each other. Brace your core. Without moving your upper arms, curl the dumbbells upward, bringing them as close to your shoulders as you can. Pause, and then slowly lower the weights back down to the starting position. Reps: 12

2/ Rope Triceps Press-Down – Attach a rope handle to the high pulley of a cable station and stand facing it with your elbows slightly bent. Brace your core. Without moving your upper arms, push the rope down until your arms are straight. Pause, and slowly return to the starting position. Reps: 15