About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Express Workouts - Express Workout 3Get Ready and Get Pumped for a Fast and Furious WorkoutThis workout is like a great muscle car; fast and powerful with questionable brakes so don't stop until is over. Workout SummaryExercises: 4 Repetitions: 8-12 Sets: 3-6 Exercise List1. Clean to Squat to Press 2. Combination Dips 3. Shouldering 4. Chin Ups 1. Clean to Squat to PressThis exercise is a progression from the Clean To Squat, we are adding the press and developing additional strength in the shoulders and arms. 2. Combination DipsBest chest exercise plus best abs exercise equals your Ultimate Body 3. Bear Hug SquatsThe Bear Hug Squat takes all the benefits of a regular squat to another level by engage your chest, arms and core. 4. One Arm RowsActivate a Chain of Muscle From Your Biceps to Your Hamstrings.