Get super
fit with this high-intensity combination of strength and cardio exercise that
targets every muscle in your body, gets your heart racing and burns loads of
calories. No messing around here — no wasting time! Just get it in and get it
done. Less time in the gym means more time for other things. Besides, all you
really need for this workout is a bar and you can do it anytime, anywhere.
Don’t
worry, there are also modified versions of this workout for beginner and
intermediate. 🙂 Get all the details on this workout, as well as, modified
moves here:
Quick
tip on choosing the right weight for this workout if you’re using free weights
or machine:
Choose a
load where you can complete the reps recommended, providing the last few reps
present a major challenge to complete, but you manage to complete it in proper
form regardless. (That’s generally how you want to choose your weights.)
Beginners:
Repeat
this as many times as possible — minimum of 5 rounds. Each time you repeat
this entire sequence, decrease the first exercise by 1 rep. In this case, the
first exercise is the seated row. First round is 10 reps, next round is 9 reps,
and then 8 reps and so on, but no less than 5 reps.
– 10
seated row (machine)
– 5 push up on knees
– 10 half
jump squats
Intermediate:
Repeat
this as many times as possible — minimum of 5 rounds. Each time you repeat
this entire sequence, decrease the first exercise by 1 rep. In this case, the
first exercise is the seated row. First round is 10 reps, next round is 9 reps,
and then 8 reps and so on, but no less than 5 reps.
– 10
seated row (machine) or lat pulldown (machine). Alternatively, you can do
assisted pull-ups with bands or steps set up in advance.
– 5
regular push ups
– 10 jump
squats with a half knee tuck
Advance:
Follow the
program instructions on the video to execute the exercises below. 🙂
– narrow
grip pull-ups (hanging or supine)

alternating one-leg push ups
– jump
squats with full knee tuck 

Want to join me for a 10-Minute Body Burn to blast fat fast? We can do the entire workout together. Can you keep up? 😉 Check it out here.