How To Do It
Perform each exercise 
for 40 seconds, resting 
20 seconds between them. Do three circuits total, or more if you have it in you.

Trainer: BJ Gaddour, personal trainer and creator 
of the SpeedShred 
DVD set (R400, FitShop)

Best For: Burning fat, igniting muscle growth and 
fitting in a  fun, total-body workout almost 

Equipment: Straight pull-up bar

Focus: Strength, mobility, weight loss

Kilojoules Burned: 932*
*as measured by a fit 1.8m, 80kg man using a Polar FT7 watch