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This fast-and-furious RIPTENSITY routine, shown in the video above, has three bodyweight exercise pairings. The pairs consist of one core move and one lower-body move that you’ll do for 30 seconds each. Your gut and glutes are about to get the workout of a lifetime—and it’ll all be over in less than 18 minutes.

Related: RIPTENSITY—Fast Bodyweight Workouts From Men’s Health That Are So Intense, They Rip Away Body Fat! (Preorder now before the program goes live on July 5!)

By breitling replica watchesalternating between the front side and the back side of your body, you’ll pack on rock-hard muscle faster. That’s because one muscle group can recover while the other is working. For instance, you can give 110 percent during your gut exercise for 30 seconds, knowing that your abs will get a break when it’s time to work your butt, and vice versa.

The workout will also unleash an assault on fat. It targets trouble zones like your gut and butt, and includes strategically placed sport-inspired cardio bursts that elevate your heart rate and rev your fat burners.

It’s the recipe for getting lean and ripped.

The Gut and Glutes Gauntlet

PAIR 1
Gut: Jumping Spider Plank, 30 seconds
Glutes: Reverse Lunge Skip, 30 seconds

Rest 30 seconds. Repeat, and then move on to the next pair.

PAIR 2
Gut: Spider Kick Through Plank, 30 seconds
Glutes: Sprinter Knee Drive, 30 seconds

Rest 30 seconds. Repeat, and then move on to the next pair.

Related:  Preorder RIPTENSITY Now! The New Training System From Men’s Health That Can Flatten Your Belly and Strengthen Your Body and Mind

PAIR 3
Gut: Jumping Knee Tuck Plank
Glutes: Squat Jump

Rest 30 seconds. Repeat.

That’s 1 full round. Do 1 more.

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