Workout:
Aim is to complete all exercises in 20 minutes or less, in any order.
However you must complete all 20 reps of one exercise before moving on to the next.
- 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 (2 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 Walk
- 20m Bear Crawl
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Note:
Please scale all Fitness Explorer workouts to your current ability. For example this may mean reducing or increasing weight, modifying distances, or changing the above exercises,
Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but try not to sacrifice correct form just to get something done.
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