This exercise focuses on weight loss, cardio, and developing agile hip flexors. Take 5 minutes of your day and try it. Let me know how it goes for you in the comments below!

Hi, kids. Oh yeah. Ashley, my favorite girl on the planet, super producer Ashley computer girl. We’re actually not allowed to talk to her or see her, but she sends information down on things I’m supposed to do. One of those is challenges. So, one of my favorite training techniques I’ve used for developing really agile hip flexors, getting weight down and really building cardio availability for especially firefighters and Ultimate Fighters and just anybody in general, but this is a really good, nasty bit of training.

It goes like this. Get yourself a really sturdy bench, just like that, and I want you to do that with your butt cheeks. I’m waiting, go ahead. All right. Next, you’re going to do this. You’re going to straddle the bench. One of those utility benches, too, that you get with your gym, that would work probably better when you’re first starting out. What you’re going to do is you get your feet together, you jump up, over, down. And then, when you get really agile, back and forth.

Now, it’s important to remember to start slow. Maybe use the dog. You have a big, lazy dog? Put the dog there, and just jump over the dog back and forth. You have a husband who sleeps that you can’t wake up? Couch. Husband. Whoop, Hi, Bob. Whoop, nothing for dinner.Whoop, I’m cheating on you. You get the idea. Also, great for your stretching.

Now look, if you go to my site and loosen up that freaking wallet of yours and join the 12 week program, you’ll get all kinds of cool stuff like this. There’s your challenge for the week. I want emails. I want comments. I want you to make Ashley happy. I want you to make Gary happy. I want you to buy me some new socks. Now I want you to go away.