Workout: Compound Lifts (Strength)

Warmup:

• 10 min moderate of Row, Run or Bike.
• 10 Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Squats (Sumo Stance)
• 10 Bodyweight Rows (overhand grip) 

Workout: 

Big Lifts (3 sets of 5 reps)*

• Back Squats 
• Bench Press (using dumbbells)
• Deadlifts
• Pull-Ups (weighted using vest, or clasp dumbbell between feet)
• Lunges (dumbbell)
• Bent-Over Row (wide grip)

Finisher:

5 x 20 second - Drivers (substitute 5 x 20 second sprints, carrying a heavy object)

Tips:

* This is to develop strength, so go as heavy as you can for 5 reps.

 Video Guest Appearance: Mitch

Workout: Tabata Intervals

Warmup:

• 10 min moderate Row/Run/Bike
• 10 Push-Ups
• 10 Pull-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Bodyweight Rows (overhand grip) 

Workout: 

3 x 10 Bench Press (100% Bodyweight)

1 minute rest

Tabata Intervals (16 minutes) 

• 20 second Sprint, 10 second light jog - (repeat 8 times).
• 20 second Push-Up, 10 second rest - (x 8)
• 20 second Back Squat (50% bodyweight), 10 second rest - (x 8)
• 20 second Shoulder Press (25% bodyweight), 10 second rest - (x 8)

2 minute rest 

Finisher:

Burpee Pyramid 

10 Burpees, 1 Push-Up

9 Burpees, 2 Push-Ups

8 Burpees, 3 Push-Ups

7 Burpees, 4 Push-Ups

6 Burpees, 5 Push-Ups

5 Burpees, 6 Push-Ups

4 Burpees, 7 Push-Ups

3 Burpees, 8 Push-Ups

2 Burpees, 9 Push-Ups

1 Burpee, 10 Push-Ups

Workout: Friday Fitness

Warmup:

10 min Row/Run

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Jump Pull-Ups

10 Bodyweight Rows (overhand grip)

Workout:*

3 sets (10 reps of 85kg) Deadlift

50 Jump Pull-Ups

50 Walking Lunges (with single arm 14kg DumbBell overhead - 25 each arm).

50 Crocodile Walks

50 Crab Walks

50 Burpees (with 1 Push-Up between each rep)

--

Finisher:

Burpee Pyramid (Continuous)

5 Burpees, 1 Push-Up

4 Burpees, 2 Push-Ups

3 Burpees, 3 Push-Ups

2 Burpees, 4 Push-Ups

1 Burpee, 5 Push-Ups

Burpee, Push-Up, Dip, Pull-Up Combo

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups 

1 Burpee, 3 Push-Ups, 3 Dips, 3 Pull-Ups 

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups

1 Burpee, 1 Push-Up, 1 Dip, 1 Pull-Up

Pull-Up Holds 

2 Pull-Ups (hold for 1 minute at the top)

Treadmill Drivers **

3 x 30 second rounds

--

* Complete each set of reps before moving onto the next exercise.

** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

Workout: 300 (Queen Gorgo's Challenge) - for Women

I've received a few comments about posting an alternative 300 workout for women.

Here is one I've created specifically for women called "Queen Gorgo's Challenge".  Gorgo was the Queen of Sparta at the time of the Battle of Thermopylae.

Warmup:

10 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

5 Pull-Ups 

Workout:*

30 Jump Pull-Ups

60 Sit-Ups

30 Box Jumps (18-20 inch box)

60 Shoulder Presses (10kg Barbell)

30 Walking Lunges (using 10kg plate, with arms fully extended overhead) 

30 Dips

30 Floor Wipers (with 10kg plate overhead)

30 Burpees (with 1 Push-Up between each rep)

--

i.e. 300 Reps in total.

Finisher:

100 Air Squats (as quickly as possible) 

• feet shoulder width apart, 
• depth below parallel on the squat, 
• heels stay on the ground, 
• maintain a neutral spine, i.e. not a rounded back 

* Complete these 300 reps as quickly as possible, completing each exercise before moving onto the next.  

Please post workout time to comments.

"This will not be over quickly. You will not enjoy this!" - Queen Gorgo