Once This Total-Body Workout Starts, You Won't Stop Moving

Brett Williams
Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

From Men's Health

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men's Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the most recent session. This total body routine uses a resistance band to ramp up the effort. "The name of today's game is going to be constant movement," says Samuel. "It's going to be a very fast-paced total-body workout."

Ebenezer Samuel's Total-Body Nonstop Workout


Cat-Cow - 60 seconds

Walkout to Scorpion - 60 seconds


Circuit 1

3 sets - Perform each exercise for 30 seconds

  • Staggered-stance deadlift (right)

  • Staggered-stance deadlift (left)

  • Double-explode pushup

  • 3-position hollow hold

Circuit 2

3 sets - Perform each exercise for 30 seconds

  • Seated half-iso row

  • Split squat (right)

  • Split squat (left)

  • Iron cross plank

Arms Countdown Finisher

Alternate between both moves in a descending pyramid structure, starting at 8 reps down to 1.

  • Biceps curls

  • Close-grip pushups

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

Photo credit: Men's Health
Photo credit: Men's Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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