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You won’t waste a single second on filler exercises.

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“We only do exercises that get results,” says Kerwin.

Ready to get started?

“Once you beat up your muscles, you have to let them recover,” says Kerwin.

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“One of the big mistakes I see is people who work out too much.

Let your muscles go through the recovery process and don’t beat up sore muscles!”

One-Legged LungeStand with your back to a chair or a bench.

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Take one giant step forward with your left foot.

Where the left foot lands, it should remain there.

The right leg should remain there and do nothing so the left leg does all of the work.

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Bend forward at a 30-degree angle extending your left butt cheek so it becomes a hinge.

Take a deep, long inhale as you slowly lower your body down.

Stay bending forward as your bent right knee drops toward the floor.

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Keep your chest lifted, shoulders back with both hands resting on top of your right thigh for balance.

Your left knee should move forward in line with the big toe but not past it.

Exhale as you push back up moving a bit faster than you did on the downward motion.

Press through your left heel and push on your left thigh with your left hand.

Return to your starting position.

Repeat 12 times on each side.

Seated DipsSit on a chair.

Put your hands on the outside of your butt.

Dip slowly down toward the floor then back up a little faster than you did on the way down.

Do 12 reps as slowly as possible.

Cross OversLie flat on the ground, mat or a blanket.

Put your left foot up on the right knee.

Put your right hand behind your head.

Come up crossing your right elbow as close as you’re free to to the opposite knee.

Switch to the other side with the opposite leg up and the opposite hand behind the head.

Put your free hand on your abs and feel your muscles working.

Sit up with slow, controlled movements.

Do 12 reps.

Repeat this entire sequence 4 times.

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