The Spidey jumping squat thrust gives you a super-fast total body workout. – By Selene Yeager.

When it comes to strength training, I’m all about efficiency. The fewer, more effective moves I can do to get through my workout and back on my bike the better. That’s why I’ve added a little lateral action to the ever-popular burpee exercise. I can hit my core, arms, back, shoulders, legs, and even those neglected hip and glute muscles that hold you stable in the saddle. And I can get it all done in about four minutes flat, elevating this classic total-body toner to superhero status. Do three sets of 10 to 16 reps twice a week. Here’s what to do:

Stand with your feet about shoulder-width apart, arms at your sides. Push your hips back, bend your knees, and lower into a squat placing your hands on the floor in front of you.

Kick your legs back into a pushup position, arms extended. Perform a push up.

As you bend your arms and lower body toward the floor, simultaneously bend your right leg out to the side, bringing your right knee toward your right elbow.

Push back up with your leg still at your side and off the ground. At the top of your pushup, pull both feet quickly toward your hands so your toes are on the floor. Spring up, extending your legs and jumping off the floor. Land and repeat the entire movement, this time raising the left leg out to the side during the push up. Alternate legs throughout the set.

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