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.

Metashred Extreme: Get absolutely shredded with latest fitness program from Men's Health


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 side
3. Barbell catch, 12 reps
4. Iso lunge tuck, 8 reps per side
5. Dumbbell curl fly press, 6 reps

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

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