Master the 5 Toughest Moves in 22 Minute Hard Corps

When trainer Tony Horton set out to create his newest, military-inspired workout program, 22 Minute Hard Corps, he wanted to keep the exercises basic. Why? Because the less time you spend learning complicated moves, the more time you can spend building muscle and burning fat.

But don’t mistake “basic” for “easy.” Every single move in 22 Minute Hard Corps will test your endurance, tax your strength and power, challenge your mobility and coordination, and require your undivided focus to perform it correctly. Proper form, after all, is the secret to building super strength.

That goes double for the following five exercises—the toughest in the program. Master them, and you’ll not only muscle up and slim faster, but you’ll also squeeze more from each and every rep. The result: A fitter, leaner body in record time.

Gorilla Crawl

Stand with your feet slightly wider than shoulder-width apart. Push your hips back, bend your knees, and squat as low as you can, placing your hands on the floor outside your right foot. Shift your weight to your hands and jump your feet to the right so they land outside your right hand. “Gorilla crawl” one more time to the right, and then switch directions. Continue alternating back and forth.

Frog Burpee

Stand with your feet slightly wider than shoulder-width apart. Push your hips back, bend your knees, and drop into a three-quarter squat with your hands raised in front of you, palms forward. This is the starting position. Place your hands on the floor, and then kick your legs back into a pushup position. Reverse the movement to return to the starting position. Pause briefly, and then repeat.

Split Lunge Thrust

Hold a pair of dumbbells in front of your shoulders (elbows tucked, palms in), and assume a staggered stance with your right foot forward. Lower your body into a lunge, and then simultaneously jump up and press the weights directly above your shoulders. Scissor-kick your legs in the air, landing with your left foot forward. Immediately drop back into a lunge and repeat. Continue alternating legs.

Mountain Squat

Stand tall with your feet should-width apart. If you have a Beachbody PT Sandbag, hold it firmly on your right shoulder with your right hand. If you don’t, hold a dumbbell firmly against the right side of your chest with your right hand. Push your hips back, bend your knees, and place your left hand on the floor behind you as you lower your body to the ground (you should now be laying completely flat, face-up). Pause, and then reverse the movement to return to the starting position.

Scissor Slicer

Sit on the floor with your legs together and your arms out to your sides. Keeping your legs straight, lean back slightly and lift your heels a few inches off the floor. This is the starting position. Without bending your knee, lift your right leg as high as you can, and reach for your toes with your left hand. As you lower your right leg and left arm, raise your left leg and reach for your toes with your right hand. Continue alternating. (Don’t let either heel touch the ground for the duration of the move.)