Tony Horton’s circuit
What it does
This three-move circuit works your balance, cardio, upper body, lower body and core. (If you go to latimes.com to watch the accompanying video, the 57-year-old Horton hikes up his tank to show off the six-pack — or is that an eight-pack? — sculpted by these moves.)
What to do
Balance push-ups: Start in the traditional push-up position, with hands slightly wider than your shoulders, abs tight, feet a few inches apart. Do a half pushup, return to the top of the plank pose and reach out with your right hand while fighting to keep your hips square to the ground. Ideally you want to raise your arm so it’s parallel to the floor, but the height doesn’t really matter. This move is about tightening your core, back, glutes and hamstrings so you don’t topple over. Repeat the sequence on the other side, reaching out with your left hand. Beginners can skip the push-up or just not go so far down. Advanced fitness levels can go for the full push-up and reach out with the right hand while also extending the left foot in the opposite direction. Do as many repetitions as you can before your form starts to break down, Horton says.
Uppercut, downward strike, sprawl: Begin with a traditional fighting stance and soft knees, leading with your left foot. Throw an uppercut with your left hand, followed by a crouching downward strike — you’re squatting and pretending to punch the floor — with your right hand. The fitter among you can follow this with a “sprawl”: Hit the deck by putting your hands on the floor and jumping your feet out behind you so you’re in the traditional push-up position. Then jump your feet back up toward your hands and stand up. (It’s kind of like a burpee, if you’re familiar with that move.)
Now do it all again on the other side. Do 30 seconds leading with your left fist, followed by 30 seconds leading with your right. Plyometric lunges: If you’ve never done these, you’ll need to work up to them. Beginners can start by alternating legs, stepping backward into a lunge while simultaneously reaching for the sky. Intermediate fitness levels can speed it all up so they add a bit of a skip as they alternate legs. And advanced exercisers can “go plyometic” and leap into the air with each move. Aim for
20 to 30 reps for each leg.
How many
Put it all together in a circuit by doing three to five rounds, three or four times a week. “Each time you do it, you’ll get a little bit better. Focus on your form,” Horton says.