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Say hello to the country's hottest new trainer and the winner of our 2014 The Next Fitness Star contest: Emily Schromm, 26, a certified personal trainer in Denver and founder of Unleashed Fitness (and, yes, an alum of MTV's Real World: Washington, D.C.).
Her physique is killer, but it's her empowering attitude that really shines. When Emily screams at you to bang out one more rep, you do it for this major reason: Her brand of tough love doesn't break you down; it brings out your true potential. "There's nothing cooler than doing something you thought impossible," she says. "I call it a superhero moment—that instant when something you do in the gym makes you feel invincible."
And who isn't up for that? Two days a week, perform these moves in order, resting 60 seconds after each; repeat the routine up to five times total. Then get ready to, ahem, say hello to a hotter you.
Check out the pin-able graphic with the entire routine below, then scroll down for step-by-step instructions.
MOVE 1Pushup Row
Terry Doyle
"This combo hits your entire upper body and core like no other move."
Start in a plank position with your hands resting on a pair of dumbbells directly under your shoulders and your body forming a straight line from head to heels (A). Keeping your core tight, bend your elbows to lower your body to the floor (B). Press back to start, then row the left dumbbell up to your chest (C). Pause, then lower. Repeat on the right side. That's one rep. Do five. When five is manageable, increase the weight of the dumbbells.
Make It Harder: Add on this total-body combo: From a standing position, squat down and jump your feet back into the plank. After each rep, reverse the move to return to standing.
Start in a plank position with your hands resting on a pair of dumbbells directly under your shoulders and your body forming a straight line from head to heels (A). Keeping your core tight, bend your elbows to lower your body to the floor (B). Press back to start, then row the left dumbbell up to your chest (C). Pause, then lower. Repeat on the right side. That's one rep. Do five. When five is manageable, increase the weight of the dumbbells.
Make It Harder: Add on this total-body combo: From a standing position, squat down and jump your feet back into the plank. After each rep, reverse the move to return to standing.
MOVE 2Pistol Squat
Terry Doyle
"When done right, you're guaranteed a sore rear after a pistol day! It's the best butt move."
Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance (A). Driving through your right heel, stand up from the box (B). Pause, then return to start. Repeat on the other side. That's one rep. Do six.
Make It Harder: Remove the box. From a standing position, lift your leg, lower your body toward the floor, then return to start.
Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance (A). Driving through your right heel, stand up from the box (B). Pause, then return to start. Repeat on the other side. That's one rep. Do six.
Make It Harder: Remove the box. From a standing position, lift your leg, lower your body toward the floor, then return to start.
MOVE 3Wall Walk
Terry Doyle
"It
only takes one or two of these to get those arm muscles burning—it's
that good! This move will give you beautiful, strong shoulders."
Start in a plank position with your feet against a wall (A). Walk your feet, one at a time, up the wall (B), then begin to walk your hands closer to the wall (C). Continue until your torso touches the wall or until you start to feel unstable or your back begins to arch. Reverse the movement to return to start. Do one more.
Make It Easier: Place your feet on a chair or box instead of the wall. Walk your hands toward the box while piking your butt up into the air.
Start in a plank position with your feet against a wall (A). Walk your feet, one at a time, up the wall (B), then begin to walk your hands closer to the wall (C). Continue until your torso touches the wall or until you start to feel unstable or your back begins to arch. Reverse the movement to return to start. Do one more.
Make It Easier: Place your feet on a chair or box instead of the wall. Walk your hands toward the box while piking your butt up into the air.
MOVE 4Dumbbell Thruster
Terry Doyle
"One fluid movement means my 'quad-zilla' legs and core are driving each rep—not my arms."
Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat (A). Explode back up, pushing the dumbbells directly overhead until arms are fully extended (B). Pause, then lower the weights as you squat. That's one rep. Do eight.
Make It Easier: Sit on a chair or box, then stand and press from there.
Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat (A). Explode back up, pushing the dumbbells directly overhead until arms are fully extended (B). Pause, then lower the weights as you squat. That's one rep. Do eight.
Make It Easier: Sit on a chair or box, then stand and press from there.
MOVE 5Hollow Rock
Terry Doyle
"By squeezing your legs, booty, core, and shoulders together, you can work many muscle groups and really feel the burn quickly."
Lie on your back with your arms and legs raised toward the ceiling, head and shoulders lifted off the floor (A). Bracing your core, lower your arms and legs toward the floor, then rock your body forward and back in that position, like a rocking chair (B). Rock 12 times.
Make It Harder: Slow down the movement to make sure your muscles, not momentum, are doing the work.
Lie on your back with your arms and legs raised toward the ceiling, head and shoulders lifted off the floor (A). Bracing your core, lower your arms and legs toward the floor, then rock your body forward and back in that position, like a rocking chair (B). Rock 12 times.
Make It Harder: Slow down the movement to make sure your muscles, not momentum, are doing the work.
MOVE 6Deadlift to Bent-Over-Row
Terry Doyle
Standing with your feet shoulder-width apart, knees slightly bent, and holding dumbbells in front of your thighs, sit your hips back to lower your torso toward the floor (A). Pull the weights up to your ribs (B). Slowly lower the dumbbells and reverse the movement to return to standing. That's one rep. Do 10.
Make It Easier: Put down the dumbbells and master the movement using just your body weight.
For more from fitness tips from Emily, pick up the January/February issue of Women's Health, currently on newsstands, and The Next Fitness Star DVD (sold by Women's Health's parent company, Rodale), available now.
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