Build superhero strength and burn calories with conditioning that'll kick your ass.

By Lauren Mazzo

If you want to get into strength training but don't know where to start, love the look of those badass kettlebells but aren't quite sure what to do with them, or just hate the oppressive and "blah" atmosphere of your usual big-box gym, then Mark Fisher Fitness is for you. This NYC workout studio-created by famed trainer to the Broadway world Mark Fisher-is complete with an in-studio disco ball, graffiti walls, and an anything-goes vibe. Case in point: When the #ShapeSquad walked into the studio for this Facebook Live, Fisher was wearing a unicorn onesie. All. The. Yasss. (ICYMI, Fisher is just one of the top 50 trainers we tapped for the best fitness tips.)

The one thing that won't fly? Bad form. The trainer for the class, Amanda Wheeler (aka "Wheels")-and every trainer at MFF, for that matter-is all about doing the moves correctly and at your own pace, rather than sacrificing quality for quantity or speed. The result? A ninja-like, strong, and shredded body that can tackle anything inside and outside the gym. Follow right along with the video to try the workout we did on Facebook Live or read through the workout below for extra tips.

How it works: Do the warm-up, followed by the four sets of strength and conditioning moves. You'll do each move for a specific amount of time, and repeat each set two or three times as specified, resting for 30 seconds between sets. Cool down at the end with some foam rolling or meditation.

You'll need: A resistance band, one or two kettlebells, a mat (if you're on a hard floor), and a timer (if you don't follow along with the video).

Love what you see? Check out these three free video workouts right from Mark Fisher Fitness. Or, if you're in NYC, swing by the studio to work on your ninja fitness skills with these magical trainers IRL. And, of course, don't forget to "Like" Shape's Facebook page to stay updated on the latest Live workouts.


Sun Salutation Inchworm: Lower into a deep squat and walk hands out to plank. Reverse movement to stand, reaching arms overhead. Repeat for 1 minute.

Bear Crawl: Start in tabletop position, engaging core and lifting knees to hover off the floor. Move forward, backward, and sideways, maintaining this position. Repeat for 30 seconds.

Dead Bug: Lie faceup on the floor, arms and legs (bent at 90 degrees) toward the ceiling. Exhale and lower opposite arm and opposite leg, inhale and return to start. Switch sides. Alternate for 30 seconds.

Rocking Sphinx: Start on floor on hands and knees. Lower to elbows and flip hands over so palms face up. Shift back and forth between child's pose and tabletop. Repeat for 30 seconds.

Thoracic Reach: Start kneeling on the floor with right leg in front, left foot kicking in toward right foot, and left palm flat on floor in line with right heel. Reach right arm up toward the ceiling, spiraling chest open, then thread right arm through to left side, palm facing up. Repeat for 30 seconds on each side.

Split-Leg Plank: Start in a downward dog. Lift right leg up to create a straight line from fingers to right toes. Shift forward into plank position, driving right knee toward chest. Shift hips back to return to downward dog split. Repeat for 30 seconds on each side.

Spiderman Lunge Arm Circle: Start in a low left leg lunge with right knee and right palm on the floor. Circle left arm forward and around, then place left palm on floor, and step left foot back into plank. Step right foot forward into right leg lunge to repeat on opposite side. Repeat, alternating for 30 seconds.

Alternating Rear Step Reach: Stand with feet together. Step right foot slightly back. Bend forward, reaching arms forward and lowering chest. Keep right knee bent and left leg straight but not locked. Return to start and repeat on the other side. Repeat, alternating for 30 seconds.

Jumping Jacks: Stand with feet together, arms by sides. Quickly jump feet apart, reaching arms overhead, then jump to return to start. Repeat for 30 seconds.

Set 1

Kettlebell Swings

A. Stand about a foot behind the kettlebell with feet shoulder-width apart. Keeping a neutral spine, hinge at the hips to grasp kettlebell handles with both hands.

B. Hike the kettlebell backward between legs, toward the groin. Press through feet and drive hips forward to stand quickly into an upright plank position, allowing the arms to float with the kettlebell.

C. Once kettlebell reaches chest height, allow it to swing back down between legs to begin the next rep. Repeat for 30 seconds.

Yoga Push-Ups

A. Start in high plank position.

B. Lower body to the floor, maintaining neutral spine and pointing elbows back at 45 degrees away from body.

C. Maintain neutral spine and ribcage while pushing chest away from floor and sending hips up and back into a downward dog, forming an upside down "V" shape.

D. Lower hips and return to the starting position. Repeat for 30 seconds.

Alternating Reverse Lunge

A. Stand with feet together.

B. Keeping spine neutral, take a big step down and back with the left leg, lowering until both knees are bent 90 degrees.

C. Push into right foot to return to start. Switch sides and repeat. Continue alternating for 45 seconds.

Superwoman Plank

A. Start in a forearm plank with feet wider than hip-width.

B. Holding the plank position and keeping hips stable, reach one arm forward, extending fingers toward the front of the room.

C. Bring the arm back to plank and switch sides. Try to move hips as little as possible. Continue alternating for 30 seconds.

Rest for 30 seconds, then repeat the set.

Set 2

1 1/2 Goblet Squat

A. Stand with feet shoulder-width apart, toes slightly turned out. Hold kettlebell by the horns in front of chest, elbows pointing to the floor.

B. Lower down and back into a squat position. Keep spine neutral and knees pointing over toes.

C. Push the floor away to stand halfway up, lower back down to the bottom of the squat, and then push all the way up to the start. Repeat for 45 seconds.

Band Pull-Aparts

A. Stand in a plank position (neutral spine with core engaged) with feet hip-width apart. Hold onto the colored part of a resistance band, with arms extended straight in front of body at shoulder height.

B. Reach forward through the shoulder blades, then pull the band apart to form a "T" shape while maintaining a neutral spine.

C. Return slowly to starting position, keeping tension on the band. Repeat for 30 seconds.

Bear Crawls

A. Start on all fours in tabletop position. Engaging core to lift knees to hover off the floor, maintaining a flat back and keeping hips lower than shoulders.

B. Move opposite hand and foot to crawl forward, backward, or sideways, maintaining this position. Repeat for 30 seconds.

Recliner Abs with Reach

A. Start seated on a mat with legs slightly bent, digging heels into the mat. Lean back about 45 degrees, keeping ribcage down.

B. Exhale while reaching right arm across body, outside of left knee, rotating through the upper middle back.

C. Return to starting position and repeat on other side. Continue alternating for 30 seconds.

Rest for 30 seconds. Repeat the set 2 more times.

Set 3

"FU Mark Fisher" Split Squats

A. Start in the bottom of a right-legged split squat, both knees bent at 90 degrees and left knee on the floor.

B. Swing arms and drive through the front heel to jump straight up in the air, switching legs so left foot is in front.

C. Land softly, not letting the back knee touch the ground. Continue alternating for 15 seconds.

Split Squat Hold

A. Hold the bottom of the right-legged split squat position with back knee hovering off the ground. Be sure to keep chest up and spine tall.

B. Hold for 15 seconds. Do every other set on the opposite side.

1/2 Kneeling Kettlebell Halo

A. Start in split squat with left knee on the floor and a tall spine. Hold kettlebell by the horns, held outside left hip.

B. Slowly pull bell in a circle around head, keeping core tight. Pull bell back to starting position.

C. Repeat for 30 seconds, alternating directions. Do every other set on the opposite side.

Rest for 30 seconds. Repeat the set 3 more times.

Set 4

Big Piano Broad Jumps

A. Start standing with feet hip-width apart.

B. Hinge back and explosively jump laterally (sideways) as far as you can, landing softly with knees bent.

C. Hop back to starting position. Repeat for 30 seconds. Do every other set jumping the opposite direction.

Suitcase Carry

A. Stand with feet hip-width apart. Hinge at hips to pick up a single dumbbell or kettlebell in the right hand. Stand tall with a neutral spine.

B. Maintain good posture and keep loaded arm straight while walking around holding the weight. Avoid leaning toward or away from the loaded side.

C. Repeat for 35 seconds. Do every other set on the opposite side.

Victory Dance Burpee

A. Freestyle dance for a few seconds, then jump as high as possible.

B. Land softly, then squat down to place hands on the mat and jump feet back into a high plank position.

C. Lower chest to the ground in a push-up. Return to plank, then jump feet up to hands, and return to start. Repeat for 30 seconds.

Rest for 30 seconds. Repeat the set 2 more times. Cool down with a few minutes of foam rolling and then meditation.

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