The typical Jay Glazer workout is broken into “clusters” of three sets of three exercises, each of which starts with hardcore abs. This, Glazer says, replicates the short frenetic burst of martial arts combat and makes sure the core gets the biggest workout of all. Here’s a full session you can do in any gym.

AB STARTER ROUTINE

Get in a situp position parallel to a wall. Do a traditional situp, but at the top of the motion turn and slap the wall with both hands. Do 10, then turn and repeat on the opposite side. Next, switch your position so your feet are facing the wall. Now do 10 and slap the wall directly in front of you. Repeat these 30 situps before each cluster.

CLUSTER 1: EXERCISE SET WORKOUT

EXERCISE 1: Grab 20-pound dumbbells, then hold and rest them on your shoulders. Lunge forward with your right foot, then return to the start position. Now do a traditional squat. Next, rotate your torso to the right as far as you can. That’s one rep. Do six on each side.

EXERCISE 2: Lie on the bench with the dumbbells and do a traditional bench press. At the top of the motion turn your wrists so your palms face each other and do a flye. That’s one rep. Complete six reps.

EXERCISE 3: Grab a heavier dumbbell or kettlebell and bend over at the hips with one foot in front of the other, keeping your lower back flat. Row the weight with one arm to your hip pocket. Do eight explosive reps on each arm.

CLUSTER 2:

EXERCISE 1: Stand holding 15-pound dumbbells and do an overhead press. While the dumbbells are extended, turn 45 degrees to the right and lower the dumbbells slightly and then snap them back up. Next, rotate once more to the right as far as you can and repeat the snap. Repeat on the other side, and that’s one rep. Do three.

EXERCISE 2: Holding the dumbbells at your sides, do a lunge. In the bottom of each lunge, do a biceps curl. Alternate legs and repeat six times.

EXERCISE 3: Grab an exercise band and loop it over a bar. Sit on the ground cross-legged and, with a wide neutral grip, pull the band down to the floor. Do 12 reps.

CLUSTER 3

EXERCISE 1: Repeat the bench press with the flye from Cluster 1, but this time do it on an incline bench. Six reps.

EXERCISE 2: Hold 15-pound dumbbells at your sides. Drop into a squat and hold that position, then raise the dumbbells outward until your arms are parallel to the floor. Repeat until your shoulders burn out.

EXERCISE 3: Hold heavier dumbbells out in front of you, and row them up to your chin, spreading your elbows as far apart as you can. Do 10 reps.