The method is simple. You can use it for one body part OR apply it to a full body workout to get your ass handed to you.
Here's the basic explanation: Pick two exercises for whichever body part you're working, something like bench and flyes for chest, and use a weight you can complete ten reps with. Then keep working the two exercises back and forth for 5 minutes completing as many reps as possible with as little rest as possible.
The first couple sets will be easy. 10 presses, then 10 flys. No rest. Repeat. A couple of minutes in you may find yourself only able to complete 5 reps of each and have to rest a few extra seconds. Towards the last 2 minutes you may only be completing 2-3 reps for each and resting a few extra seconds. But when that five minutes is up you WILL feel an AMAZING pump. Set a timer so you don't have to keep watching the clock, and don't even worry about counting reps. Just keep a glass of water nearby and complete as many reps as possible within the five minutes resting as little as possible to complete reps with good form.
Now like I said, you could just do this for ONE body part in your workout, or you could apply it to a total body workout like this:
Chest: 5 min of push ups and flys
Back: 5 min of 1 an 1/2 pull ups and band rows
Shoulders: 5 min of overhead press and lateral raises
Legs: Bodyweight pause squats and walking lunges
Abs and arms: 5 min of crunches, do triceps pull downs the first 2:30 and Biceps curls the second 2:30
This is an INTENSE full body workout that should not be done EVERY workout, and it WILL leave you exhausted. But when you're feeling up to it give it a shot, and you'll be packing on the muscle and burning fat fast! (PS maybe don't drink the night before this unless you want to see your breakfast again;))
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