Brat is a full-body workout that does whatever it wants - lower body first, floor work second, no apologies in between. Power squats, calf raises and reverse lunges handle the standing half, then plank arm raises and shoulder taps drop you to the floor and take away your balance one limb at a time.

The standing block is a complete leg session in miniature. Power squats go deeper than regular squats - all the way down until your hamstrings meet your calves - which recruits the glutes through their fullest range. Calf raises give the big muscles a breather while the lower legs work, and reverse lunges finish the block with each leg loading independently, stepping backward to keep the stress on the front leg's glute rather than the knee. Then the workout flips character entirely: both plank exercises are anti-rotation drills, lifting an arm off the floor and daring your trunk to twist. Legs build the power. The planks build the platform it launches from.

Sink to full depth on power squats with your heels planted - depth is the entire distinction. Step back into the reverse lunges with control and drive up through the front heel. In both plank variations, the goal is a torso that does not tilt or rotate when the hand leaves the floor; slow, deliberate raises beat quick ones every time.

It squats deep, it plays on the floor, it does not clean up afterward. Brat.

Make it Harder: Add a pause at the bottom of every power squat.

Make it Easier: Do the plank work from your knees.