It relies on the landmine—his go-to tool for aiding form and balance. "The landmine also allows for fluid movement, so you can keep your heart rate up for a conditioning bonus." Two or three times a week, perform the following exercises as a complex, moving from one to the next without stopping. Rest up to two minutes, then repeat three or four times.
1. SINGLE-LEG ROMANIAN DEADLIFT
How to: Stand with your left side facing the landmine and hold the bar in front of your left thigh with your left hand (a). With your back flat and chest up, raise your left leg behind you until it's parallel to the floor as you bend forward at the waist and lower the bar (b). Once the bar is below your right knee, lower your left leg and stand to return to start. That's one rep; do five, then repeat on the other side.
2. REVERSE LUNGE
How to: Stand with your left side facing the landmine and hold the bar with your left hand (a). Step your left foot back and bend both knees to lower your body and the bar until your legs are perpendicular to the floor (b). Press through your right heel and step your left foot forward to meet your right to return to start, bringing the bar up with you. That's one rep; do five, then repeat on the other side.
How to: Stand with your feet hip-width apart and face the landmine, holding the end of the bar with both hands between your thighs (a). Keeping your back flat and core tight, sit your hips back and bend your knees to lower the bar toward your shins (b). Thrust your hips forward and come to stand as you lift the bar back to hip height, squeezing your glutes at the top of the movement. That's one rep; do five.
4. FRONT SQUAT TO PRESS
How to: Stand with your feet hip-width apart and face the landmine, holding the end of the bar with both hands at your chest. Push your hips down and back and bend your knees to lower into a squat (a). Then press through your heels and squeeze your glutes to stand, bringing the bar above your head (b). That's one rep; do five.
This article originally appeared on Women's Health US