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.

5. Keep your legs straight as you pull your chin above the bar. As you lower yourself, let go of the bar, land on your feet, and go right into the next rep.

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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