Challenge Yourself With This Killer 4-Move, 10-Round Workout

This workout is basically a jacked-up version of CrossFit workout Cindy a 20-minute AMRAP of 5 pullups, 10 pushups, and 15 air squats. For their version, youll still start with 5 pull-ups and 10 pushups. But the squat reps are cut down to 10, and you'll tack on 30 seconds of rowing to the end of each round. Rather than going for 20 minutes nonstop, youll race the clock, completing 10 rounds for time.

This will make you strong, this will burn a boatload of body fat, says Saladino. And you will be able to do this, hopefully, within 15 minutes. All you need is a rower and a pullup bar, so set up your station and get after it.

View this post on Instagram Here is a workout that is going to make you sweat like crazy! A four movement circuit of: 15 pull-ups 210 pushups 310 body weight squats 430 seconds on the rower 10 ROUNDS! Try this one out and let us know what you think! #suitupwithdon #mondaymotivation #mondaychallenge @menshealthmag @ebenezersamuel23 A post shared by Don Saladino (@donsaladino) on Dec 16, 2019 at 6:23am PST

When you jump up to the pullup bar to kick things off, Saladino says, keep your back flat [and] dorsiflex those feet.

Finish your reps, then immediately get into a plank position, engage those lasts, engage those glutes, Saladino says, then crank out 10 pushups. In the video, youll notice Samuel, whos demoing the workout, keeps his elbows tucked tight to his ribcage. Saladino notes that position will make things a little more difficultwe recommend that you do the same.

Hop up, stand with your feet hips-width apart, turn [your] toes out a little bit, and sit into the hole 10 times, says Saladino. Your squat depth might be limited by your hip and ankle mobility. If you can break parallel with your hips, as Samuel does in the video, do. But if sitting that low causes your chest to cave forward, heels or toes to completely leave the ground, or pain, go down only as low as you can.

Finish off the round of the circuit with 30 seconds on the rower. For some rowing form tips, check out .

Samuels really lets it rip on the rower, so youll notice that hes out of breath when he finishes the session. Your move: Pick a pace thats challenging, but that youll be able to maintain throughout the whole workout. Remember, youve got nine rounds left.

According to Saladino, there are two main objectives of this workout. First, take as little rest as possible, between movements.

Second, don't worry too much about staying consistent between rounds. You'll take longer to finish round 10 than round one, and the rower will get tougher as you fatigue even though you'll be working for 30 seconds each time. If you start struggling to finish the pullups and pushups, cut down the reps so that you can finish with proper form.

While Saladino doesnt mention how often you should repeat this workout, we recommend that you don't do this every day, limiting yourself to once or twice a week, tops. Add it to the mix when you're ready to push your conditioning and test yourself. In time youll get faster with your time and improve your reps if your reps fell off, he says.