(upbeat music)
- If you shower quick you can work off
that last five minutes a different way.
- What up guys.
Sterling K.Brown here and
for Men's Health.
Every once in a while you know your boy's gotta
come out of his top and try to do
something to keep it tight right?
Every once in a while on
This Is Us you see Randall shirtless.
My new movie, Waves, there'll be
a little brief action shot for you.
And not so much for Frozen' cos that's just my voice but...
When you gotta keep it tight and you
don't have that much time, you're busy,
I got a workout for you.
Takes about 20, 25 minutes.
I'm gonna run you through the reps real quick
and it's the best bang for my buck
that I get out of all of my workouts.
I hope you enjoy.
(upbeat music)
So I like to call this workout the pyramid.
It's really basic.
It's all body weight and you get it done super quick.
We're gonna start with 50 jumping jacks.
50.
You're gonna go into 40 squats.
After the 40 squats, we're gonna do 30 pushups.
After the 30 pushups we're gonna do 20 butt ups
and, after that, we're gonna do 10 burpees,
followed by 10 pull ups.
And we're gonna do it three times.
And that's it.
Check it out.
(upbeat music)
All right so we're gonna start the
pyramid off with 50 jumping jacks.
Nice, easy, you've been doing them since you were a kid.
Gets the heart rate up and gets you prepared
to go into the next exercise.
You're gonna go into 40 squats.
We got the glutes and the hams and the
quads going with our 40 squats.
Now let's hit the chest.
30 push ups, come on.
Nose touch.
If you're really feeling it,
go with the chest.
Just got finished with our push ups.
Get the pecs nice and tight.
Now we gotta get the abs.
Now, oftentimes, people do crunches
which only really work the upper abs.
But to get the lower part and to get more of the core,
we're gonna do a butt up.
Please allow me.
Protect the lower back.
You can do it from two places.
You can have your hands behind your head,
or you can have your hands here
for more support under the back right?
You're gonna go up to 90 degrees,
pulse.
And down.
That's one.
That's two.
Exhale on the butt up.
Don't hold your breath in any of these exercises.
The more you breathe, the more you burn.
Not about speed, it's about technique.
Alright we've got our 50 jumping jacks,
our 40 squats, our 30 push ups, our 20 butt ups
now it's time for the burpees.
Doing 10 burpees.
Now there's some things that you need
to pay attention to just specific.
On my burpee, we do the push up in between,
we do the hop at the end and we pop
into a squat from the plank position.
Allow me to show you.
We go down.
We're out.
Push up.
Pop.
Jump, that's one.
The thing I love about this workout
is you can do it pretty much anywhere.
It's all body weight, you don't need anything.
You can be watching This Is Us,
you can do it in your hotel room, it doesn't matter
but the one thing that I like to add
when I am in the gym is the pull up.
Works out the back, works out the biceps.
So we're gonna knock out 10 of them right?
Wide grip.
Cross the legs and back, nice and easy.
One.
Two.
(heavy breathing)
So that's the pyramid folks.
50 jumping jacks, 40 squats, 30 push ups,
20 butt ups, 10 burpees followed by 10 pull ups
and don't forget, I'm doing this three times.
You get tireder, it gets harder the
further on you go on but don't stop.
Maybe a little bit of water in between
but you're going to keep your heart
rate up and to get that pump.
Hopefully, it'll take you around 20 minutes,
maybe a little less.
Sometimes a little more.
But, either way, you feel great when you've finished.
Join me won't you?
Take care.
(upbeat music)