Get an athlete’s physique—and power—with this fast and furious routine

Trainer:Jen Widerstrom, fitness coach on The Biggest Loser

Benefit: This five-move workout combines isometric (fixed-position) and plyometric (explosive) exercises to fatigue your fast-twitch muscle fibers that power quick, explosive movements.

“It’s a full-body series that creates strength and power, but will also shred you up because of the intense calorie burn involved,” Widerstrom says.

Directions: 

Perform the following exercises in the order shown with no rest between moves.

1.    Pushup to row, 6 reps per side 2.    Plyo reverse lunge, 8 reps per side3.    Barbell catch, 12 reps4.    Iso lunge tuck, 8 reps per side5.    Dumbbell curl fly press, 6 reps

That’s 1 round. Do 4 rounds, resting 90 seconds between rounds.