As humans, we are arguably the only upright standing species. And hey, it’s pretty cool walking tall, right? Today’s workout is all about capitalizing on that.

Throughout this workout, we are going keep our spine straight and perpendicular to the ground.

12) The Vertical Gains Workout

There’s a life lesson here: we are going to learn that we have to always keep our heads up, but sometimes our heads go down (handstand pushups) and that’s OK, we jut have to lift them right back up (front lunges).

OK, maybe that’s pushing it. Just focus on breaking a good sweat, and getting a great, full-body workout!

So grab your copy of the workout sheet below and get to it!


This is an AMRAP workout, which stands for As Many Reps As Possible. That means you aren’t counting up to a certain number for each exercise. Instead, do as many reps as you can in 40 seconds then immediately move to the next exercise. Once you finish 1 round, rest for 30-40 seconds. Do 5 total rounds.

The entire workout should only take about 25 minutes. The great thing is, you’re going to be working really hard the entire time, so this is much better than doing a moderate workout for an hour or more.



  • Instead of ballet squats, do pistol squats instead.


Show/Hide Comments (4 comments)
  1. a holdway

    I appear to be paying for your course, but have not received

  2. Sheila

    I am going to have to give this routine a try for my workout today! Thanks for the share, keep up the posts!

  3. SK

    Hi Todd, am getting confused here – this is one more different workout! You have plenty of workouts on this site and now one more, how and when does one choose one workout plan over other? Is there a sequencing or is this some sort of a hotel menu and one can choose the meal? Please advise as there are tons of workouts on other portals as well. Thanks.

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