Hand walkouts put a unique twist on the traditional plank, and will help form the backbone. Adding this move to your workout can fire up your metabolism and tax your whole body — no weights required!
The Steps
Reach down, touch the floor, then walk your hands out until you are in a plank position.
With arms outstretched, hold the end position for 5 seconds before returning to the start.
Why it Works
“This workout uses one upper-body exercise, one lower-body exercise, and is bookended by a total-body move and cardio,” McDermott says. “You’re demanding that all of your body’s energy and muscular systems work together.” If you hit a wall, McDermott says to get a quick drink, take a few deep breaths, and soldier on. In reality, 20 minutes isn’t a long time to do anything.”
The Circuit
This is a 20-minute total-body workout by L.A.-based celebrity trainer Andy McDermott. You complete four exercises as a circuit nonstop for 20 minutes: hand walkouts, pullups, walking lunges, and a stair run. If you start to fail at pullups as the rounds go on, you can substitute with band-assisted pullups or lat pulldowns. Stair running can be substituted with an incline treadmill run.
