Sure, you might know him from Season 11 of The Bachelorette, but Shawn Booth is a whole lot more than just an (admittedly very attractive) reality TV star. He’s also a certified personal trainer and an Ironman finisher, and he just launched a gym in his hometown of Nashville, Tennessee (called Boothcampget it?). In fact, Booth was a trainer before winning hearts on national television, so don’t let his romantic side fool you—he’s legit.

“There are a lot of bachelorette parties that come to the gym in Nashville,” Booth says. “They walk in thinking it’s going to be an easy, fun thing, and they get their butts kicked. Some girls come in with roses, and I’m like ‘Yeah, you’re going to have to trade those for dumbbells.'”

Booth is also a huge Dallas Cowboys fan, so when we caught up with him at Michelob Ultra’s Fit Fest (yep, Michelob Ultra sponsors a fitness festival—it’s called balance, people!), we asked how he manages to stay on track when snacks and football are on the agenda.

As it turns out, Booth believes in balance too.

“There are always going to be excuses, whether it’s barbecues at the lake, football season, or the holidays,” Booth says. “But there are a lot of ways to live a balanced life that you like—you can work hard to get in shape and still enjoy a couple beers afterward.”

So during football season, Booth says he likes to get in a solid sweat on Sundays before the beer starts flowing. “My friends and I will do a big cardio session at the gym—sprints, HIIT workouts, burpees—and then we’ll go watch the game together.”

Want your own brutal dose of Boothcamp?

Try this four-move circuit for your next pregame sweat session. Perform each exercise for 1 minute with no rest in-between. When you complete the circuit, rest for one minute, then repeat. Continue for 3-4 rounds. Good luck!

1. Staggered Hand Push-Ups

Come into a high-plank position, placing one hand on the floor directly under your shoulder and the other hand slightly forward. Tuck your tailbone to keep your body in a straight line from head to toe. Bend your elbows to slowly lower your chest to the floor, then push back up. Repeat as many times as possible for 30 seconds, then switch hands for another 30 seconds.

2. Kettlebell Swings

Stand with your feet shoulder-width apart behind the kettlebell. Bend at your knees and reach forward, gripping the kettlebell handle with both hands so it’s tilted toward you but still on ground. Hinge at your hips to hike the kettlebell back between your legs. Then, using your legs and glutes, stand upright as you swing the kettlebell to chest height. Continue swinging for 1 minute.

3. Burpees

Standing with your feet hip-width apart, place your hands on the ground while simultaneously jumping your legs out and back behind you and dropping your chest to the floor. Your hands are under your shoulders, but make sure to hit the deck—this isn’t a push-up! Using your arms, push into the floor to lift your chest, jump your feet back in toward your hands, stand back up, and jump with your arms straight up in the air. Complete as many reps as you can in 1 minute!

4. Flutter Kicks With Weight

Lie on the floor and hold a weight or medicine ball directly above your chest. Lift your shoulders and legs slightly off the floor into a hollow hold position while keeping your lower back glued to the floor. Kick one leg slightly higher than the other, then switch. Continue pressing the weight over your chest as you kick for 1 minute.