- Press-Up Ladder (10-1)
- Hold Plank for 60 sec (with a Press-up at 5 past, 10 past and so on - i.e. 12 press-ups in total)
- 30 sec Burpee (with 2 press-ups), 30 sec rest
- 45 sec Burpee (with 1 press-ups), 15 sec rest
- 15 sec Burpee, 45 sec rest
- 60 sec 1 arm 20kg Kettlebell Press (repeat with other arm), 60 sec rest
- 60 sec 2 arm Kettlebell Swing, 30 sec rest
- 60 sec Squat Hold (hold bottom of squat position), 30 sec rest.
- 30 metre Crab Walk
- 30 metre Bear Crawl
- 30 metre Sprint, active recovery and repeat 6 times
Please scale all Fitness Explorer workouts and playouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. 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