This is DAY IV of the Move Your Butt, Lose Your Gut Workout Plan. To view the full program, check out our simplified guide to every day of the Move Your Butt, Lose Your Gut Workout Plan. 

HOW IT WORKS:

These routines use circuits—exercises done back to back without rest—to train the whole body, making the most of every second you spend in the gym. The key is to vary the intensity, mixing hard moves with easier ones so you burn the most calories without burning yourself out. (After all, a workout is no good if you can’t finish it.) So between sets of squats and rows, for instance, you’ll do rope jumping, which will keep you moving but not completely exhaust you. You’ll stay energized enough to give subsequent sets your best effort, while also making your downtime between sets work for you—and your abs.

DIRECTIONS:

Perform each workout (Day I, II, III, and IV) once per week. Rest a day between workouts II and III. Exercises marked with a letter are done in sequence without rest in between. Complete them and then rest a minute afterward, and repeat for the total number of prescribed sets. So you might do one set of A, then immediately a set of B and then C before resting. Complete all the exercises in one group before moving on to the next.

For visual demonstration of each exercise, you can also visit our gallery of all the exercises in the workout program.

1A. Bench Press

Sets: 4  
Reps: 8  
Rest: 0 sec.
Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up.

1B. Rope Jumping

Sets: 4  
Reps: 50 jumps  
Rest: 0 sec.
Make sure the handles of the rope measure up to chest level. Swing the rope, using only your wrists, and jump just high enough to clear it.

1C. Good Morning

Sets: 4  
Reps: 12  
Rest: 60 sec.
Set up as you would to do a squat with the bar on your back and feet shoulder-width apart. Brace your abs and bend your hips back, lowering your torso until you feel a stretch in your hamstrings—bend your knees as necessary. Squeeze your glutes as you extend your hips and stand tall again.

2A. Hang Clean

Sets: 4  
Reps: 8  
Rest: 0 sec.
Stand holding a barbell with hands at shoulder width and feet hip-width apart. Bend your knees slightly and then your hips until the bar is just above your knees. Explosively extend your hips and shrug the bar. Let the momentum carry the weight up to your chest and then flip your wrists so you catch the bar at your shoulders. 

2B. Rope Jumping

Sets: 4  
Reps: 50 jumps  
Rest: 0 sec.

2C. Wide-Grip Bentover Row

Sets: 4  
Reps: 10  
Rest: 60 sec.
Load a barbell on a power rack set to hip height. Grasp the bar with hands outside shoulder width. Pull the bar off the rack and step back. Set your feet at shoulder-width apart and bend your hips back until your torso is about parallel to the floor. Keeping your lower back in its natural arch, row the bar to your belly.

3A. Reverse Curl

Sets: 3  
Reps: 15  
Rest: 0 sec.
Hold a bar with an overhand grip with your hands shoulder-width apart. Keeping your upper arms stationary, curl the bar and flex your biceps at the top.

3B. V-Up

Sets: 3  
Reps: 20  
Rest: 0 sec.
Lie on your back on the floor with legs extended and reach your arms overhead. Crunch your torso off the floor while raising your legs until your body forms a V-shape.

3C. Ball Slam

Sets: 3  
Reps: 20  
Rest: 60 sec.
Hold an eight- to 12-pound medicine ball with both hands; stand with feet shoulder-width apart. Brace your core and reach overhead. Explosively throw the ball into the floor, then catch it.

To get back to the full program for the Move Your Butt, Lose Your Gut Workout Plan, click here. For a visual demonstration of each exercise, check out the gallery of all the exercises in the Move Your Butt, Lose Your Gut Workout Plan.