Summer isn’t coming—it’s already here. But it’s not too late to get your whiskey- and winter-ravaged body a little more beach-ready by July 4th. Starting today, we’re launching a weekly fitness column to keep you inspired, help you vary your workouts, answer your questions (even the kinda dumb ones), and keep your thighs, butt, and gut from busting through those slim-fit clothes we’re always banging on about here.

First thing’s first: Meet Oscar Smith of O-Diesel Studio in New York City, who will be a regular here. The man knows what it takes to get in shape (just ask clients past and present like Tom Brady, Katherine McPhee, and Jessica Gomes). And what it takes (surprise!) doesn’t include pumping a bunch of iron, and it doesn’t even need to include a gym membership. Smith’s workouts can be done in your backyard, or in a hotel room when you’re on the road. And as long as you’ve got shoes, shorts, and an old Lakers T-shirt, the only thing you need to buy is a jump rope. Smith’s philosophy is simple and 100-percent bullshit-free: Train in circuits, and don’t be that guy checking your Blackberry or catching up on SportsCenter for five minutes between every ercise. Keep your workout going, keep your heart rate up, and you’ll burn more calories and finally get in shape. And so what about your diet? "I hate diet fads," Smith says. "We all know what the answer is: Don’t eat too much. You don’t have to eat the whole plate; eat half of it. Cut your calories in half." And then burn more than you’ve taken in.

To kick things off, we asked Oscar for a simple (but not necessarily easy) circuit that will jump-start the workouts of any and every dude, regardless of current condition. Give it a shot, and check back here for more every Monday.

From Oscar: This is a test workout, to see where you stand. It’s definitely going to get your heart rate up and get you going. If you can do this workout and keep with it, that means you’re in somewhat-decent shape. Not in good shape, not in great shape, but you’re in decent shape.

The only equipment you need is a jump rope. After warming up by jumping rope or doing jumping jacks for one minute, stretch. Then, do each ercise on the following list without resting. Once you’re done, rest for 15 seconds and do it again. Try doing the whole list three times.

10 push-ups

Keep your fingers spread out, your stomach tight, and your hips in line with your shoulders. Go down until your nose hits the ground, and push back up until your arms lock.

10 dips

Sit down on a chair or bench and cup your hands on the edge on either side of your thighs. Walk your legs out until you’re no longer sitting and are supporting yourself on your hands. Using your arms, lower yourself in front of the chair, then push back up until your arms are fully extended.

30 lunges (15 each leg)

Standing with your hands on your hips and your feet shoulder-width apart, take a normal stride out, bending your forward leg at a 90-degree angle. Your back leg should also be at a 90-degree angle, and you should not bang your knee on the ground. Keeping your stomach tight and your hips aligned with your shoulders, step back into your starting position and repeat with the other leg.

15 squat pops

With your feet shoulder-width apart, squat, then jump into the air, reaching your arms for the ceiling. Once you land, bring your feet shoulder-width apart again and repeat.

15 full sit-ups

Laying on your back with your feet on the ground, sit all the way up to your knees, either keeping your arms at your sides (but not using them to assist) or keeping them crossed over your chest to add resistance. Lower yourself back until your shoulder blades touch the ground, then repeat.

10 wall push-ups

Face a wall with your feet shoulder-width apart. Extend your hands at shoulder height, shoulder-width apart or slightly wider, and lean against the wall. Walk your feet back until you’re up on your toes. Do a push-up towards the wall, and repeat. To increase difficulty, keep your feet together.

3 minutes jump rope or jumping jacks

Haven’t jumped rope since elementary school? You’ll pick it back up fast, just stick with it. With jumping jacks, make sure your feet are landing more than shoulder-width apart—the wider the better. Don’t cheat!

10-second squat (hold)

With your feet shoulder-width apart, squat until your thighs are parallel with the ground. Hold this position for 10 seconds.

10 full leg lifts

Lay on your back and make a diamond with your hands underneath your tailbone for support. Bring your knees to your chest, then extend your legs all the way back out, keeping your heels three inches above the floor. Do this 10 times without letting your feet touch the floor.

10 jump lunges

Do a lunge with your left foot forward, then jump straight up, landing in a lunge with your right foot forward. Repeat.

15 shoulder push-ups

Bend down like you’re picking something up off the ground and support yourself with your hands like a tripod. Do a push-up, trying to touch your nose to the ground. Repeat.

3 min jump rope or jumping jacks

15 full sit-ups

30 seconds fast feet

Sprint in place, bringing your knees to your chest.**

**

Will Welch is global editorial director of GQ and Pitchfork. He oversees content strategy across GQ’s 20 global editions, and has served as editor in chief of GQ US since January 2019.Global Editorial Director, GQ; Editor-in-Chief, GQ U.S.XInstagram