Specifically designed to test every muscle in your body, these workouts are short and involve using the best piece of resistance equipment you have, your body!

No fancy equipment needed, just set the timer and get going. We would love to know how you go each and every day, so please post some comments and feedback and even send through some photos performing the workout so we can share them on our Facebook page. Good luck!

Workout 11

Depending on your fitness level give the BIG TEN a try for either 30 seconds, 45 seconds or 1 minute. Repeat the sequence 3 times.

  • Push ups
  • burpees
  • jump lunges
  • mountain climbers
  • Squat jumps
  • Bodyweight squats
  • triceps dips
  • rope skips
  • sit ups
  • plank
Goodluck!

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Workout 10

Low reps but focus on technique with as little rest as possible.
10, 8, 6, 4, 2, 4, 6, 8, 10 Reps of;

  • Jump lunges (each leg)
  • Push ups
  • Burpees

This is a great finisher to your daily workout and will keep the metabolism burning well after you’re done.

Now get to it!

 

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Workout 9

Big sets + big reps today

500, 400, 300, 200, 100 reps of;

  • Single skips
  • mountain climbers
  • After each set perform 25 push ups.

Now get moving!

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Workout 8

Today’s workout can be added to the end of your workout routine and with proper technique will leave your quads and glutes screaming at you.

  • Rd 1: Perform 20 squats + hold the squat position for 1 minute
  • Rd 2: Perform 20 squats + hold the squat position for 50 seconds
  • Rd 3: Perform 20 squats + hold the squat position for 40 seconds
  • Rd 4: Perform 20 squats + hold the squat position for 30 seconds
  • Rd 5: Perform 20 squats + hold the squat position for 20 seconds
  • Rd 6: Perform 20 squats + hold the squat position for 10 seconds

Finish with an 800 metre run.

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Workout 7

Today’s workout will burn the chest and stomach muscles. Try it on your toes and rest for as little time as possible between rounds.

  • Round 1: Plank for 10 seconds + perform 10 x push ups
  • Round 2: Plank for 20 seconds + perform 10 x push ups
  • Round 3: Plank for 30 seconds + perform 10 x push ups
  • Round 4: Plank for 40 seconds + perform 10 x push ups
  • Round 5: Plank for 50 seconds + perform 10 x push ups
  • Round 6: Plank for 60 seconds + perform 10 x push ups

Finish w/ 2 laps around your block.

Good luck warriors!

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Workout 6

Get ready to sweat with this one guys!

  • 3 Rounds for time.
  • 200 x mountain climbers
  • 100 x jump lunges
  • 50 x squat jumps
  • 25 x push ups
  • Then finish each set with ascending planks;
  • 1st set: 1 minute plank
  • 2nd set: 1.5 minute plank
  • 3rd set: 2 minute plank

Rest as needed between sets.
Good luck!

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Workout 5

Complete 3 rounds of the following:

  • 10 x burpees
  • 15 x push ups
  • 20 x burpees
  • 25 x push ups
  • 30 x burpees
  • 35 x push ups

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Workout 4

TABATA – The TABATA interval is 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals.

  • TABATA mountain climbers
  • REST 1 minute
  • TABATA sit ups
  • REST 1 minute
  • TABATA push ups
  • REST 1 minute
  • TABATA squat jumps

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Workout 3

Perform the following and time how long it takes.

  • 50 x burpees
  • 100 x full sit ups
  • 150 x squats

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Workout 2

Complete 6 rounds of the following and record your time.

  • 24 x push ups
  • 48 x squats
  • 72 x walking lunge steps
  • 96 x mountain climbers

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Workout 1

15 minute AMRAP (As many rounds as possible) of;

  • 20 x push ups
  • 50 x squats

Rest 2 minutes then: 4 sets of 1 ½ minute planks, rest 30 seconds between sets

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