Full-Body Workout: The Burpee Pull-Up

The five-step routine that takes just minutes to do.

Thursday, December 01, 2011

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.

3. At the end of the push-up motion, jump your feet forward toward your hands into a squat position.

Grooming by Anna Bernabe/Exclusive Artists/Dior Homme. Casting by Edward Kim at House Casting. Shot on location at CrossFIt NYC. Shorts by K-Swiss. Sneakers by Nike.
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