I Just Got This Workout From The “Healthiest Man On Earth” – Here’s What To Do

If you’re looking for a workout that will work your entire body, you’re in luck. To celebrate the launch of HWPO, Matt Frazier’s new workout app, I asked CrossFit, a five-time “healthiest person on earth,” to give me a workout. Read on to find out what happened.

It goes without saying that what works for Frazier definitely won’t work for everyone else, but this workout can be adapted to different fitness levels. Simply choose a lighter weight that still causes difficulty on the last rep but doesn’t compromise your form, or don’t use weights at all.

If you’re a total beginner, it’s a good idea to have a personal trainer take a look at your form before adding weights to an exercise to make sure you’re moving correctly.

For the workout below, you will need dumbbells and a resistance band. Still doing strength training at home? We’ve found the best adjustable dumbbells to increase the intensity of your workouts and the best resistance bands you can buy.

00:00 — 06:00

This part of the workout requires you to do as many reps as you can (often spelled AMRAP) within 6 minutes. Try not to rest between each exercise.

1:00 – Cycling/Rowing/Running/Skiing/Burpees

For this part of the workout, use a cardio machine if you’re at a gym and have one nearby, or if you’re at home, just do as many burpees as you can within 1 minute.

10 air squats

To perform bodyweight squats, start with your feet shoulder-width apart. To begin the squat, bend your knees and hips as if you were sitting in a chair directly below you. When you squat, spread your knees out to the sides so that they pass directly over your middle toe. Here are more details on how to properly perform squats and perform the technique correctly.

video of Matt Frazier doing push-ups

(Image credit: Matt Frazier)

5 pushups

To do a push-up, start in a high plank position, place your weight under your shoulders and place your palms on the floor shoulder-width apart. Straighten your arms and tighten your abs, thinking about pulling your navel into your spine.

You should have a straight line from your heels to the top of your head. Slowly, under control, bend your arms and lower your chest to the floor, pause, then rise to the starting position. Here’s more on how to do push-ups and modifications to try.

Video of Matt Frazier doing the V Sit

(Image credit: Matt Frazier)

5 V-ups

To do a V-up, start lying on your back with your arms and legs extended. Raise your arms and legs a few inches off the floor, as well as your head, neck, and torso. Engage your core, lift your arms and legs off the ground, and reach your toes with your palms. Lower your arms and legs to the starting position without letting them fall to the floor.

photo of Matt Frazier doing a triceps extension with a bandage

(Image credit: Matt Frazier)

10 triceps extensions with bands

Attach a long looped resistance band above head level (try putting the band on a sturdy door hook), and then grasp each side of the band with palms facing each other and elbows at your sides. Straighten your elbows to lower your arms to the floor without bending your torso. Check out some other hand band exercises here.

6:00 – 7:00 REST

Use this minute to take a break.

7:00 – 15:00

This part of the workout is called EMOM, which means “every minute to the minute.” Do the following two exercises for 8 minutes. The challenge is to complete the specified number of reps in 60 seconds, but don’t worry if you fail.

Mat Frazier doing jumping lunges

(Image credit: Matt Frazier)

20-24 jump lunges

Start with a forward lunge on one leg with your front knee on the floor, then jump up as fast as you can and switch legs, then repeat the lunge on the opposite side. Keep jumping and change the leg you lunge on.

photo of Matt Frazier doing dumbbell curls

(Image credit: Matt Frazier)

12 alternating curls with dumbbells

To do dumbbell curls, grab a dumbbell in each hand. Keep your elbows close to your body and palms forward, away from your body. Raise the dumbbells up to shoulder height while tensing your biceps. Continue to alternate the hands you use.

15:00 —17:00 REST

Use these 2 minutes to rest – you have 28 minutes of hard work ahead of you!

17:00 – 45:00

In the last part of the workout, you will complete the following seven-minute circuit four times.

3:00 am: Rowing/Biking/Skiing/Running

Using the cardio machine of choice, row, bike, ski, or run as far as you can in those 3 minutes. Whether you’re exercising at home, running back and forth in the garden, running in place, or doing burpees, just don’t stop.

video of Matt Frazier doing the goblet squat

(Image credit: Matt Frazier)

2:00 Max cup squat

Using as much weight as possible, do 2-minute goblet squats. Holding a dumbbell or kettlebell close to your chest and with your feet slightly wider than you would in a normal squat, lower yourself into a slow and controlled deep squat, then rise up keeping the weight on your heels.

video of Matt Frazier doing kettlebell swings

(Image credit: Matt Frazier)

1:00 Kettlebell Max Swings

Again, use the heaviest kettlebell without sacrificing form and do kettlebell swings for 1 minute. To do kettlebell swings, start with your feet shoulder-width apart and the kettlebell in front of you. Bend your knees and grasp the kettlebell with both hands. Using the core, return the kettlebell back between the legs; then, as you swing up, engage your glutes and abs and keep your arms extended as the kettlebell rises.

Strive to raise the kettlebell to chest level with your arms outstretched. Squeeze your glutes and flick your hips at the top of the movement. Let the kettlebell drop naturally and swing it between your legs again for the next rep. Here are more details on how to do kettlebell swings.

Looking for more workout inspiration? We’ve found one of the best exercises to blast your core if you hate planks, the best exercises to try if your lower back hurts, and the best bicep exercises for arm development.

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