If you’re looking for a workout that will help to burn off some of those holiday calories, make you sweat, and make your muscles shake—look no further than today’s AMRAP workout.

It’s a full body burner that will no doubt push you past your personal limits—yet afterwards, you’ll feel like a total champion.

For this workout, all you’ll need is a medicine ball and a little bit of space. Set an interval timer to count down from 12 minutes, then do as many rounds of the following as you can until the timer beeps:

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