Get into fighting shape with this combat challenge

Improve your athleticism, burn fat, and increase strength with this total-body workout

This combat challenge from Miami-based trainer Idalis Velasquez is a total-body workout with an emphasis on your posterior chain (backside), which is often neglected in typical training routines. There’s a little bit of everything: strength, endurance, cardio, and plyometrics. All that activity with no rest between exercises means you’ll be knocking out body fat.

The box jump will improve your athleticism, while chinups will test your upper body strength, endurance, and grip. The landmine single-leg straight-leg deadlift will work your core, hamstrings, and glutes while taking stress off your lower back in comparison to a conventional deadlift.

Directions: Perform the exercises below in the order listed.

Rest for 2 minutes. That’s 1 round. Do 6 rounds.