by Mateo Gomez

This is the ultimate Sunday Sweat Sesh.

If you are looking for easy, this ain't it.

This workout will leave your muscles pumping with lactic acid and have your lungs begging for mercy.

This what we at Goefit call "Iron Cardio"

The plan? Use moderate loads, and attack the whole body with little to no rest.

The objective? Increase muscle endurance, while burning fat like butter.

 We keep it simple with the basics while adding a game element to the workout. In this case the workout will be comprised of 6 exercises, 50 reps each. The catch is you cannot move onto the next exercise until you complete all 50 reps. 

Warmup properly, break a sweat, pick challenging weights, and most importantly don't be soft!

I hear it now, "50 reps? isn't that a bit much?"

No. It's not. Tighten up.

If a weight feels heavy, go lighter, executing all reps to perfection and keeping your foot on the gas.

You shouldn't wait until you fully catch your breath to start the next set or exercise. This workout is meant to test you, you need to EARN that weekend burger and fries.

Without further ado.. 

THE CHIPPER

• 25- PULLUPS
• 50-DEADLIFTS
• 50-SINGLE ARM KB CLEAN & PRESS
• 50-HAMMER TIRE SLAMS OR ROTATIONAL BALL SLAMS
• 50- CALORIES.. CHOICE OF 1 (ASSAULT BIKE/ SKI ERG OR ROWER OR 800M RUN) 
• 25- PULLUPS

Perform all the reps for the given exercise before moving onto the next. The idea is to find a solid pace you can keep the entire time, just don't stop moving. Let the sweat build.

The Chipper is meant to burn some calories and get you huffing and puffing, so go in with a balls to the wall mentality knowing you only have to do it one time through.  

Give it a try for your next weekend sweat session and let me know how it goes!

GAINS OVER EVERYTHING +1