Imperator is a full-body workout named for the title Rome didn't hand out - soldiers acclaimed a commander imperator only after victory in the field, and the acclamation could not be requested, purchased or inherited. Palm strikes, pulse squats, knee strikes, calf raises, side plank holds and plank rotations are the campaign. The title comes at the end, and only if the set was earned.

The circuit runs without rest between exercises and is organized like a command structure: strikes, legions, then the standard-bearers. Palm strikes open and punctuate the first row, with 10 pulse squats between them - and pulse squats are quietly vicious, staying in the bottom half of the range so the quads never reach lockout and never get relief. The middle row alternates knee strikes with calf raises, driving power from the hips and then endurance from the ankles. The final row is held ground: a 10-count side plank, 10 plank rotations - flowing between side planks with the top arm sweeping to the ceiling - and another 10-count hold. Rotational core work at the end of a set is where posture either holds the line or breaks, which is precisely why it's stationed there.

Drive palm strikes from the hips with a strong push through the heel of the hand, snapping back to guard. Keep pulse squats in the pocket - small, continuous movement at depth, no standing between reps. On knee strikes, pull the guard down as the knee rises. In side planks, stack shoulder over elbow-to-wrist and lift the hips high; rotate through the core, not the arm, on every plank rotation.

Rome's highest title was earned one campaign at a time. Yours renews every set - ave, imperator.

Make it Harder: Extend both side plank holds to a 20-count.

Make it Easier: Drop the plank rotations to 6 and take the side plank holds from your knees.