Reps: 8-15 each exercise

1. Skorcher Hip Thrusts

Set up in a Skorcher station with a loaded barbell across your lap, a pad separating you from the bar. Lower your hips as far as possible, then squeeze your glutes to raise your hips up so there is a straight line from your shoulders to your knees. Hold for a second, then slowly lower yourself back down.

2. TRX Recline Pull Progressions

Lie on your back on the ground and hold a TRX with your hands facing each other. Keep your body in a straight line, heels on the ground, and pull yourself up so that your chest is in line with your hands. On the second time through, raise one foot off the ground, and on the third round elevate your feet on a bench or box.

3. Prowler Pulls*

Load up a Prowler and pull it backward, driving with the feet.

4. Board Drop Pushups

Stack two 2-by-4-inch boards on the ground under your chest. Get in a pushup position and, keeping your elbows tucked, slowly lower your chest to the boards. Drive your hands hard into the floor to push yourself back up to the start position. Remove a board after each set.

5. Tubing Pressdowns

Loop an exercise band around a pullup bar and hold it with two hands. Keep your upper arms by your sides and extend your elbows. Perform 30 fast reps.

6. ERG Chops

Stand with your shoulder toward a standing rower. Grasp one of the handles with both hands, chest facing the rower. Rotate your shoulders so that your chest faces directly away from the rower, hands moving from high to low. Repeat on the other side. A cable station also works for this.

7. ERG Standing Swimmers

Stand facing a standing rower. Grasp both handles, one in each hand, and perform a breast stroke motion as if swimming.

Repeat for three rounds

*Perform 30 reps on each leg

PHOTOGRAPHY: Spencer Heyfron
CLOTHING: Nick Jonas wears the new ultraslim cotton tank top with contrast trim by Lacoste L!VE, available April 2014.
GROOMING: Kristan Serafino for using Grooming Lounge