You'd be hard-pressed to find a more effective exercise for building a ripped upper body and stacked legs than the burpee with a pull-up. Separately, the two moves are unmatched in their power to simultaneously burn fat, build muscle, steel the core, and condition. Marry them and you have a true super-exercise—one that quickly and efficiently delivers a total-body workout. Do three sets of 10. As you progress, build up to five sets of 10.
The Muscles It Works
• The pull-up hits the deltoids, traps, and lats.
• The squat hits the quads, glutes, hamstrings, and calves.
• The push-up hits the deltoids, pecs, and arms.
• Each portion of this exercise—especially the pull-up—fires up the abs.