Some workouts are flashy. This one just works. Four rounds of squats, rowing, pushing, and pulling will leave you breathless and stronger than when you started. The elevated goblet squats add intensity to your lower body work, while the row and upper body movements create a powerful strength-and-conditioning combo. Stay steady, manage your pace, and chip away one round at a time. Find all of our minimal equipment workouts here.

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Workout Description

Set a timer and begin with 20 elevated goblet squats. Once complete, move directly into 15 calories on the rower (see modification options if you don’t have access to a rower).

From there, complete 10 push-ups, then finish the round with 5 pull-ups.

That completes one round.

Work through this sequence for a total of 4 rounds, moving with intention and managing your pace so you can stay consistent across all rounds.

Equipment Needed

• Dumbbells or
• Kettlebell for Elevated Goblet squats
• A plate or something similar to place under your heals for elevated squats
• Rower

Modification Options

Beginner:

Elevated Goblet Squats
Choose a weight that allows you to maintain full depth (hip crease below knee crease) with good posture. If 20 reps feels overwhelming, break them into 10 + 10 or reduce to 12–15 reps.

Row (15 Calories)
If you don’t have a rower, substitute:

• 200–300 meter run
• 45–60 seconds of brisk cardio (bike, fast step-ups, jumping jacks)

Focus on steady effort rather than an all-out sprint.

Push-Ups
Modify to:

• Elevated push-ups (hands on a bench or box)
• Knee push-ups

Prioritize a straight body line over speed.

Pull-Ups
Substitute with:

• Ring rows or TRX rows
• Banded pull-ups
• 8–10 dumbbell bent-over rows per side

The goal is controlled pulling strength, not just getting through reps.

Advanced:

Elevated Goblet Squats
Increase the weight or slow the tempo (3 seconds down) to increase time under tension.

Row (15 Calories)
Push the pace and aim to keep each round within 1–2 seconds of your previous effort. Treat it as controlled intensity, not chaos.

No rower? Try:

• 12–15 calorie assault bike
• 250m hard run
• 15–20 box jumps

Push-Ups
Perform strict, unbroken reps. To increase difficulty:

• Add a deficit
• Elevate your feet
• Add a tempo (2 seconds down)

Pull-Ups
Perform strict chest-to-bar if capable.
If strong here, increase to 6–8 reps or add light weight.

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