Think you can last through six rounds of this total-body muscle blitz? Think twice: Even the fittest guys will have to push themselves to get through these four back-to-back exercises—body-weight squats, alternating dumbbell curls, tate presses, and knee tucks—without stopping. 

If you incorporate this routine into your weekly regimen, however—and get through all of the rounds—you'll not only feel yourself get stronger, you'll also build solid legs, ripped abs, and beefed-up biceps. 


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more total-body work:

Check out one of our favorite ultimate total-body workout to build maximum muscle, our 5-minute full-body blast workout, and our total-body comeback workout plan.

For a complete archive of our daily quick-hit routines, go to