This workout starts with something nasty right out of the gate to get you moving at a whirlwind pace – an all-out barn-burner on the rower as you push for max distance in five minutes. Shoot for 800 to 1,500 meters each time and you’ll thank me later. The row will put your heart rate in your neck real quick and since getting peeled is the name of the game with these workouts, that’s what we want. The whole goal here is to shock the body fat right off of you, and starting with something like this is a good way to do it.
From there, we go to 15 wide-grip pull-ups, one of the best upper-body exercises there is. If you can’t do 15 in a row, use a pull-up assisted machine or – better yet – try the rest-pause technique so you can get there.
Next we’re going to test your grip strength real quick by going right into one rep of a legless rope climb. Don’t use any support and don’t cheat and your grip and upper body will be screaming. Going from a seated position to 10-15 feet up is no joke.
After rowing, pull-ups and a rope climb, your upper body will be super tapped, so it’s time to torture the lower body with a high-rep set of squats. Make sure you start light— even as light as 95 pounds— and take each rep deep, like burying it to the floor deep. Not only does that tax your body, it sparks a serious natural testosterone boost, always a plus on the road to getting peeled.
Then you get the repeat the madness at a minimum two more times, but if you’re really strong, try three more rounds for a total of four sets.
This workout is guaranteed to whip your ass, especially when you realize just how heavy 95 pounds suddenly feels on squats. The payoff, though, is worth it – so good luck.
Source: Shock Your Body Into Fat Burning