Workout:
Aim is to complete all exercises in 20 minutes or less, in any order.
Complete all reps of one exercise before moving on.
- 20 Press-Ups
- 20 Pull-Ups (strict, dead hang - under or overhand grip)
- 20 Deadlifts (lifting 60% of your bodyweight)
- 20 Bench Press (pressing 50% of your bodyweight)
- 20 Jump Squats
- 20 Walking Lunges
- 20 Clap Push-Ups
- 20 Inverted Rows
- 20 Jump Pull-Ups
- 20 Dumbbell Shoulder Press (16kg each arm)
- 20 Dips
- 20 Knee-to-Elbows
- 20 Bent-Over Row (lifting 50% of your bodyweight)
- 20 Sit-Ups
- 20 Step Farmer's Walk (1x24kg, 1 x 32kg Kettle or Dumb Bell)
- 20 Clean & Press (10 reps for each arm using 20kg Kettle or Dumb Bell)
- 20 Back Extensions
- 20 Jump Lunges
- 20m Crab Walks
- 20m Bear Crawl
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup