If you want to get fit, improve your mobility, and build strength, you don’t necessarily need to spend hours in the weight room lifting weights or performing drills. You can work to get yourself in shape anywhere, anytime — all you need is a little room to move, about 20 minutes, and the will to push yourself to the limit.

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This is the no-frills method of training Jay Cardiello uses to keep his celebrity clients 50 Cent and Kevin Love looking their best. The stars don’t need to sink hours of their busy schedules into a workout when they can knock out an efficient circuit routine using only their bodyweight to get results.

Over the 8-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits 50 Cent and Love depend on for their physiques. Each week is focused on a different objective, and Week 1 is meant to hone your mobility and strength. You’ll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Week 1: Stretch, Strengthen, and Condition

Monday and Thursday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to finish the workout.

  1. Alternating Step-Overs (Fwd)
  2. Alternating Step Overs (Bwd)
  3. Toe Touch Squat
  4. Prisoner Squat
  5. Seal Jumps
  6. Cross-Over Jumps
  7. Walk-Outs
  8. Shoulder taps
  9. Rows
  10. Tuck holds

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