Bring 2017 on Strong

Jump-start your routine — or progress — with Alex Carneiro’s strength workout.

Whether you trained for and nailed your first obstacle run or didn’t quite make it to your goal, it’s time to start fresh. If you’re just getting started or you’re de-conditioned, there are some tried-and-true moves that will get you feeling fit, athletic and strong. And if you’re in great shape or you’ve plateaued, there’s nothing like a return to some basics and multifunctional movements. Changing things up — even with simple moves — challenges your body in ways that you haven’t for a while, creating “muscle confusion” that is a necessary step toward progress.

Fitness and nutrition coach and competitor Alex Carneiro created this full-body circuit exclusively for 24Life to help you reach your goals efficiently and quickly. To optimize your workout, watch the videos and listen to the technique tips first and then follow along maintaining a focus on your breath and your best execution in technique and intensity.


Explosive bodyweight jump squat Reps: 20 Sets: 2


1. Goblet squat to single hand press Reps: 20 Sets: 4

2. Stationary lunge with diagonal upward medicine-ball twist Reps: 12 per leg Sets: 4

3. Push-up/Plank drop set Reps: 10 Sets: 4

4. Back row to triceps kickback Reps: 10 Sets: 4

5. Jump rope Duration: 45 seconds Sets: 5


Child’s pose stretch Reps/Duration: 30-40 seconds Sets: 2-3

Photography: Mark Kuroda,

Grooming: Katie Nash,