Simple and quick, but harder than it looks.
- 20 Swings
- 20 Press ups
- repeat x 4
2 min rest
- 10 pull ups
- 10 lunge to press
- repeat X 4
On all exercises choose a weight or technique that makes the required reps a struggle to complete.
Swings- Go heavy.
Press ups- 20 reps should be difficult. Use standard hand position, military (elbows tucked in against sides) or add a weighted vest depending on ability.
Lunge to press- Hold DB’s or KB’s at shoulder level as though about to perform a shoulder press. Lunge forward. As you push back with your leg, press the weights overhead. Repeat alternating legs.
Pull ups – If you are unable to perform 10 pull-ups use a horizontal pull-up; lie on your back with a bar or suspension trainer above your chest at arms length. Pull-up keeping your body straight and feet on the floor. Raising the height of the bar or handles will decrease the difficulty further.
Variation- Perform exercises to time: beginner 30s each / intermediate 45s each / advanced 60s each.