Mad at the world? Take it out on these moves.

By Lauren Mazzo
August 23, 2016

When they're pissed off, some people need to go into a quiet corner, zen out, and ~chill~ to calm down. Other people need to rage-hard. If you're the latter, you know taking your anger out on the gym can be a godsend. Barry's Bootcamp trainer Rebecca Kennedy knows what's up with that; that's why she cooked up this "eff-the-world" workout for your anger-management and pleasure.

The key? Go all-out, 100 percent (just like in HIIT or Tabata). Channel your anger into the moves, and you'll reap the physical (and mental) rewards. As Kennedy says, "No need to keep it cute... I want you to go for this."

How it works: Do AMRAP (as many reps as possible) for 20 seconds, then rest for 20 seconds. Repeat the circuit 3 times for a 15-minute workout that will make you feel like a new human being.


A. Stand with feet wider than hip-width. Bend knees to place hands on floor. Take three steps forward with hands until in high plank position.

B. Take three steps backward with hands to return to feet, and stand tall. Repeat.

Jump Rope

A. Perform a two-footed jump as quickly as possible.

Alternating Front Kicks

A. Stand with feet together, hands in fists in front of face. Lean back slightly, keeping core tight, draw right knee up and snap foot forward to kick. Make sure to flex, not point, the foot while kicking.

B. Plant right foot next to left, and repeat on the other side. Repeat, alternating quickly between each side.

Lunge Punch

A. Start standing with feet together, holding hands in fists in front of face. Step forward into a lunge with the right foot, careful to keep knee directly over foot.

B. Perform three quick jabs-left, right, left-snapping fist forward and back while keeping core tight.

C. Step back to start position, and repeat on the left side, jabbing right, left, right. Repeat, alternating sides.

High Knees

A. Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

Medicine Ball Burpees

A. Stand with feet wider than hip-width, holding medicine ball in two hands close to chest. Toss the medicine ball directly overhead, extending arms.

B. Catch the medicine ball, and immediately squat down to place it on floor. Jump feet back into high plank position with hands balancing on ball.

C. Jump feet back into hands and return to start. That's one rep.

Frogger with Push-Up and Broad Jump

A. Start in high plank position with feet wider than hip-width. Perform one push-up.

B. Send hips back towards heels, bending knees, then jump feet up to hands.

C. Immediately lift hands off the floor and come into a squat. Perform a broad jump: swinging arms, jumping feet as far forward as possible, and landing in a squat. Turn around to repeat, or continue in the same direction if space allows.