Back in 1982, Sylvester Stallone ditched his shirt and grabbed a combat knife and bandana to play the titular character in Rambo: First Blood. At that moment, an iconic Hollywood action hero was born.
Although the movie came out nearly 35 years ago this month, to quote Sly himself, “Nothing is over! Nothing!” — including the battle to stay fit. That’s why we came up with a Rambo-inspired workout so you can build your very own action hero body all at once. All you need is a pull-up bar and some 10-pound dumbbells.
Do 30 seconds of each move; rest for 90 seconds. Do 4 total circuit rounds.
Stand tall and then quickly drop and do a pushup. Next, leap your feet toward your hands and stand up. Jump-turn 180 degrees, and jump back to the start. Grunt. Repeat.
STRAIGHT-LEG SITUP TO PRESS
Lie flat on your back, holding dumbbells at your ears. Do a situp while keeping the dumbbells in place, and then press them overhead. Lower them to your chest, then slowly lie back on the ground. Adjust bandolier. Repeat.
CHIN-UP TO KNEE TUCK
Hang at arm’s length from a pull-up bar using a shoulder-width, underhand grip. Pull your chest to the bar, pause, and then lower. While hanging, bring your knees to your chest (or as high as you can). Lower your knees. That’s 1 rep.
Workout by: Strength and Conditioning Coach Ben Boudro, Xceleration Fitness, Auburn Hills, MI
This article originally appeared on Men’s Health