Here's a secret about six-pack abs: You dont actually need six cubes of muscle in your abdomen to live a happy and productive life. You do, however, need an all-around great core workout if you want to fix your posture, avoid injury, and, oh yeah, look pretty damn good on the beach. Thats where Peloton Tread instructor Andy Speer, C.S.C.S. , comes in. Speer built his Mens Health Anarchy workout-video series around intense core moves. And now hes devised a program thatll make your torso rock solid.

Train 5 straight days, then rest 2 days. Do this workout 3 days a week, with heavy-weight workouts in between. On your first heavy-weight day, do 4 sets of 10 deadlifts, then do 30 minutes of running. On your second, do 4 sets of 10 lunges per leg and 4 sets of 10 dumbbell rows per arm, then jog for 30minutes. Begin every workout with a warmup: 1 minute of jumping jacks and 5 reps of cat-cow stretches.

The Workout

Do this as a circuit. In weeks 1 and 2, do each move for 30 seconds, then rest 15; do 3 rounds. In weeks 3 and 4, work for45 seconds, then rest 15; do 4 rounds.

1. Two-Step Getup

Hold a dumbbell by its head at your hips, feet shoulder-width apart. Keeping your core tight, let it swing down through your legs. Now explosively drive your hips forward, standing up and squeezing your glutes; the momentum should drive the dumbbell up to nearly chest level. Thats 1 rep; let the momentum of the dumbbell carry you into your next rep. Do 15 reps.