Alex Isaly , who designed this months workout, has worked with both an Olympic decathlete and a world-champion swimmer, and he co-created Spartan Races group training program.

You could spend the rest of the year lifting weights, but your body doesnt need that as much as you think. Train smarter, not harder, and still beat holiday bloat with this bodyweight sweat sesh thatll melt fat, revitalize tight muscles, and layer on the strength you need to end 2019.

The Plan

Do this workout at least 3 times a week for the next 28 days. Perform the main workout as a 3-round circuit with no rest between exercises. After the final exercise, rest 1 minute. Do each move for 60 seconds in the first round, 45 seconds in the second round, and 30 seconds in the third.

The Warmup

Work through 3 rounds.

Squat to Hip Opener

Start on all fours, knees off the floor, core tight. Take 2 steps to the left. Pause. Lower your left knee to the floor, and extend your left arm in front of you and your right leg behind you. Return back to bear-crawl position and take 2 steps to the right; drop to your right knee and extend right arm and left leg. Thats 1 rep.