Transform your Arms & Legs with this Workout

Build total-body strength with this challenging Crossfit-style WOD.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
from 30 min

Muscles used


This is a full-body workout for experts. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions. Depending which muscles are being targeted, you’ll do between 12 and 20 repetitions of each exercise. Complete all exercises one after the other.

Start with 12 basic burpees, then 12 pistols (alternating; 6 per leg), and so on.

If you need a short break between the different exercises, take it. After each round (6 exercises) take a break of up to 60 seconds. Repeat the circuit 5 times.

Always make sure that your exercise is clean and controlled and keep your body under tension. If the pistol squats are too hard for you, you can do classic squats.

Warm up well before you start training! Have fun with our workout.

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Transform your Arms & Legs with this Workout
1. Basic Burpees
12 reps
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This foodspring video shows you how to do basic burpees correctly. Burpees are a full-body exercise and are one of the most challenging bodyweight exercises. The basic burpee is a squat transitioning into a jump. There is no plank position at the bottom of the burpee. Clap your hands when you jump up, either over your head or behind it.
2. Pistols
12 (6 per leg)
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This foodspring video shows you how to do pistols correctly. Pistol squats are deep squats standing on one leg. This exercise is very challenging and demands a lot of mobility, coordination and strength. Start in a standing position, then stretch one leg forward. Hold it out while you slowly bend and then straighten your other leg. Keep your weight balanced on your standing leg, and use your arms for balance.
3. Military Press
12 reps
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This foodspring video shows you how to do military presses correctly. This exercise targets your shoulder muscles and triceps. Start on the floor. Bend your elbows and tuck them close to your body. Place your hands shoulder-width apart on the floor. Slowly lower your upper body to the floor. You are trying to touch the floor between your hands with your forehead. Then push yourself back up.
4. Diamond Push-Ups
12 reps
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This foodspring video shows you how to do diamond push-ups correctly. Start in the kneeling push-up position. Now place your index fingers and thumbs underneath you so that the fingertips touch, forming a diamond shape. Straighten your legs one by one and place them behind you. Slowly bend your arms and bring your chest towards your diamond-shaped hands. Make sure to keep your elbows tucked close to your body.
5. Prone Arm Circles
20 reps
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This foodspring video shows you how to do prone arm circles correctly. Lie on your stomach with your arms pointing in front of you and your legs straight. Lift your upper body slightly off of the floor. Keep your neck straight while looking down towards the floor. Lift your arms into the air and make half-circles from your head down to your sides, then back.
6. Foot Tap Crunches
20 reps
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This foodspring video shows you how to do foot tap crunches (a.k.a. heel touch crunches, a.k.a. toe tap crunches) correctly. This variation targets the oblique abs. Start in the crunch position, shoulder blades off the floor. Move from one side to the other, using your right hand to touch your right shoe, then your left hand to touch your left shoe. Your upper body should move towards the side along with each arm.
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