Start on all fours. Extend your right arm in front of you and your left leg behind, actively reaching in opposite directions.

What it is: Toliver’s signature strength-training format. It mixes and matches various types of lifts to get you more results in less time.

Using a stationary bike, you can go the traditional route of max effort sprints of 20-30 seconds, followed by a recovery period of one minute. However, to start with, go at a hard but manageable pace ...