In this intense full body workout, you’ll do four bodyweight exercises, then 2,000 meters on a SkiErg or rowing machine, followed by rest, 30 burpees, then you’ll alternate between cardio machines and burpees until you’re spent. A personal trainer at Misfit Strength & Conditioning in Houston, TX, CJ Wagner is known for his endurance-boosting metabolic conditioning workouts. Try this bodyweight and machine burnout to get in shape for your next fitness event.

Equipment Needed: SkiErg, rowing machine, Air Assault or AirFit bike

THE WARMUP

10 min jog or jump rope

THE WORKOUT

10 Pushups
10 Squats
10 Situps
5 Pullups or Bodyweight Rows
2,000m on a SkiErg or rowing machine
REST: 1-2 minutes
30 Burpees
Rest: 4-6 minutes
150 calories on an Air Assault or AirFit bike
Rest: 1-2 minutes
30 Burpees
Rest: 4-6 minutes
2,000m on a SkiErg or rowing machine
Rest: 1-2 minutes
30 Burpees

DONE!