Instructions related to this workout: Go as hard and as intensely as you can with each of the following exercises, as follows:

• 50 seconds of work
• 10 seconds of rest/transition to the following exercise

Choose an appropriate weight for this exercise as if you were choosing on 12-15 repetitions. Be careful to always keep great form. This is very important. If you need to take more rest, please do, but always keep in mind that you should be pushing to your absolute limit.

Hover over an exercise to be able to view it right on this screen or
click it to see a larger exercise window on a new tab

You’ll notice in the workout above that we are emphasizing major muscle groups, compound (multi-joint) movements, and whole body movements. In doing so, we are causing a HUGE increase in metabolic demand at many joints, causing a cumulative, or global metabolic increase.

Interestingly, because we are choosing a weight that we could normally only get 12-15 reps with, and we are overloading each muscle group even more, we will have a natural onset of lactic acid take place sooner. This is great, because an increase in lactic acid production means a higher metabolic rate for the next 2-3 days.

Great news! You’re about to lose fat for the next 2-3 days because of these 10 minutes.

So, when I was saying it’s time to get serious, I meant it!

Go nuts - be strong - be ready. Conquer this.

Make me proud,
Kareem