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

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 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.

More Men's Health:
-- Don't Let Drake's Bench Press Fail Happen To You
-- Build A Butt Women Will Want To Grab With This One Simple Exercise
-- The Rock’s Secret Weapon For Building Muscle
-- The J.J. Watt Workout

Story continues below