Most guys typically overlook flexibility—but that doesn't mean flexibility isn't important. Improving your ability to touch your toes can help you not only prevent injury, but also stack on muscle more easily.

This circuit combines the best of both worlds—improving flexibility and building lean muscle—by bringing the exercises down to ground level. You'll stretch out your hamstrings and calves while building serious core strength with back-to-back rounds of walkouts, Swiss ball wipers, frog thrusts, and controlled mountain climbers.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more legs and core work:

Check out our favorite 30-minute circuit to light up your legs and carve your core, our three exercises to strengthen your core and lower body, and our best 45-minute legs workout.

For a complete archive of our daily quick-hit routines, go to