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Rev Up the Burn: Drenched Method Workout

This hot new mash-up of martial arts and plyo moves melts calories to the max!

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Jason Todd
Jason Todd
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Break the Board

After completing this circuit once, repeat it at a quicker pace, as if you were dancing. Do eight circuits total.

What you'll need: a pair of 2-pound dumbbells or sand weights (shown here: $13, bpp2.com/weights)

Targets butt and legs

  • Stand with feet shoulder-width apart, arms by sides, holding a weight in each hand.
  • Balancing on left leg, lift right knee to waist level as you raise arms in front of you to chest height, palms down; quickly lower arms to sides (as if pretending to break a board over right knee); return to start.
  • Switch legs and repeat to complete 1 rep. MAKE IT HARDER: Add a hop on standing leg as you lift opposite knee.
  • Do 2 reps.

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Low-High Kick

Targets butt and legs

  • Stand with feet shoulder-width apart, holding a weight in each hand, fists in front of chin.
  • Balancing on left leg, lift right knee to hip level.

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  • Quickly tap right toes on floor, then kick right leg forward to eye level. MAKE IT HARDER: Add a hop on standing leg between kicks.
  • Switch legs and repeat to complete 1 rep.

Watch the workout video

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Prev 4 of 8 Next

Block Jab

Targets back, arms, abs, obliques, and legs

  • Stand with feet shoulder-width apart, holding a weight in each hand, fists by chin.
  • Jump, turning 90 degrees to left, and land in a squat with feet wide, hands block?ing chin. Punch forward with left arm and then right, then quickly jab left and right.
  • Jump, turning 180 degrees to right. Punch forward with right arm and then left, then quickly jab right and left to complete 1 rep.

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Full Nelson

Targets back, shoulders, arms, butt, and legs

  • Stand with feet wide, toes turned out, arms in front of thighs, holding a weight in each hand.
  • Lower into a squat as you swing arms out to sides at shoulder level, palms up; then raise arms overhead, palms facing forward.

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  • Bend elbows to bring hands in front of chest, rotating wrists so that palms face in, and then extend arms forward at shoulder level.
  • Return to start. Do 2 reps.

Watch the workout video

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Flying Sumo

Targets back, shoulders, arms, butt, and legs

  • Stand with feet shoulder-width apart, holding a weight in each hand, fists in front of chin.
  • Pivoting on left foot 90 degrees to left (go from facing forward to facing left), step right leg out to side and lower into a wide-legged squat; at the same time, sweep right elbow forward at shoulder level; lower elbow.
  • Remaining in squat, continue pivoting 90 degrees counterclockwise and striking with elbow, until you've completed a full circle (4 steps total).
  • Do 2 reps. Next circuit, pivot on right foot, sweeping left elbow forward in clockwise motion.
  • Switch directions for each new circuit.

Originally published in FITNESS magazine, July/August 2012.

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