Shay Mitchell does not mess around when she hits the gym. The Pretty Little Liars star previously told SELF that one of her workout tenets is “don’t waste time.” “I really try not to sit down in any workout,” Mitchell told SELF. Now, we have proof that she doesn’t waste any time in the gym. Mitchell posted a video to Instagram yesterday, showing highlights from her latest sweat sesh. She captioned the video, “Much needed Monday morning sweat session with @j.crvz after a week of indulgence!” tagging her personal trainer, @J.crvz.

We’re out of breath just watching the clip—and also so impressed. Mitchell balances on a BOSU ball like a pro, does an insane push-up burpee, and works battle ropes like it’s no big deal.

Here, we break down her workout move by move. It’s a whole lot of strength training—and you might want to flag some of these moves for your next workout.

She works her core and arms by balancing on a stability ball while waving battle ropes.

Instagram @shaym

Battle ropes are heavy AF—but Mitchell whips them like a pro.

She does a next-level elevated push-up burpee.

Instagram @shaym

Mitchell turns a standard burpee into a push-up burpee, adding even more challenge by jumping her legs onto a workout bench at the top of her push-up.

She works her legs by doing a standing leg press.

Instagram @shaym

She focuses on one leg at a time.

She mixes dumbbells and a stability ball for some strength training magic.

Instagram @shaym

Working her arms, legs, and core.

She defies gravity with this BOSU ball move.

Instagram @shaym

She balances on one foot while holding a weighted bar, because why not?

And she works her legs and core on a cable machine.

Instagram @shaym

She makes a tough move look easy as pie.

Out of breath? So are we. Watch Shay mix all six moves in her workout video below.

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