This program offers unlimited workout variation.
Click on the circuit workouts and exercises to open the drop down menus.
You do not need to do every workout or exercise – I am simply giving you options.
Beginner to Intermediate Circuits
20min Time Cap
Max Rounds w/ 2*10kg Dumbbells
► 10 Squat + Push Press
► 10 Bent Over Row
► 20 Romanian Deadlift
Females use 5kg dumbbells
4 Rounds, Time Trial
► Barbell Bench Press (40kg, 15)
► Dumbbell Row (20kg, 15ea)
► Alternate Lunge (20kg, 15ea)
Females use 25kg for Bench Press, and 14kg for Dumbbell Row + Lunge.
16min Time Cap, Max Rounds w/ 20kg bar
► 10 Press
► 10 Front Squat
► 10 Bent Over Row
► 15 Deadlift
You may exclude the Bent Over Row exercise if your back cannot remain straight.
– Beginners may find the exercise difficult to position due to bad posture and a muscle imbalance.
20min Time Cap, Max Rounds
► 4 Pull ups
► 12 Push ups
► 16 Overhead Squats
► 20 Sit ups
Females perform 2 pull ups only.
Bring chest 1 inch to ground with push ups.
Use a broomstick for overhead squats as in the video.
With sit ups – tap the ground above your head, sit up and tap floor between feet.
4 Rounds, Time Trial
► Dumbbell Bench Press (2*22kg, 12)
► Dumbbell Row (2*22kg, 16ea)
► R.F.E.S.S (2*10kg, 12ea)
Females use 2*14kg for bench press and row, and 2*5kg for R.F.E.S.S
4 Rounds, Time Trial
► 20 Ring Pushups / Ring Dips
► 20 Ring Rows
► 30 Hip Raise
► 12ea Pistol / 30 Overhead Squats
This is what your transition between Ring Pushups and Ring Rows should look like, quick and smooth.
Perform Dips if you do not want to do Pushups in that workout.
3 Rounds, Time Trial
► A1) Kettlebell Clean (20kg, 10ea)
► A2) Figure Eight (20kg, 20)
► B1) Squat and Push Press (2*12kg, 10)
► B2) Single Leg RDL (2*12kg, 10ea)
► B3) Bent Over Row (2*12kg, 10)
If you do not have a Kettlebell this workout can actually be done with a dumbbell.
Perform the A superset 3 times (Females use 16kg), once completed move on to the B giant set (Females use 2*8kg), complete 3 times.
5 Rounds, Time Trial
► Clean & Push Press (8ea)
► Swings (16)
► Alternate Lunges (8ea)
► Upright Row (16)
Males use 20kg Kettlebell, Females 16kg.
► 10 to 1 Clean, Squat, Push Press
Perform 10 reps, 9, 8, 7, until 0. It is 55 reps in total.
1 rep is a clean, front squat and push press.
This is an advanced exercise – not for beginners.
Core Workout #1
Sit-ups for 20 to 50 reps.
Use decline sit ups if possible.
Increasing the decline angle will make the exercise more difficult.
Leg Raises for 20 to 50 reps
Do it from lying on the floor if you don’t have a decline bench.
Ab Wheel Roll-outs for 3 sets of 20 to 30 reps.
Core Workout #2
Side bends for 15 to 20ea
Roman Chair Leg Raises for 20 to 40 reps.
Just one set of 5 minutes. Only count the time spent in the Plank hold, exclude any short rests you take.
Core Workout #3
Side bend for 20ea
Hold a 2.5kg weight plate over your head, within 1 inch, and bend laterally side to side.
Rotational Twist for 20ea
Use a weight plate.
Hip Extension for 3 set of 20 reps.
Core Workout #4
Wipers for 15 to 20ea
V Sit Ups or Knee Hugs , 20
Knee hugs are easier, but both work the same muscle group. I like to use knee hugs.
Just one set of 5 minutes. Only count the time spent in the L Sit, exclude any short rests you take.
Place a foot lightly on the floor for assistance. Or exclude the exercise completely if you are just too out of shape to perform it.
These workouts build high end levels of strength so you may perform circuits faster – the light weights will be easier. I recommend stretching during rest periods to make use of your time.
The exercises do not have to be performed in the order below.
It depends. For single sets of heavy lifting rest 2min to 3min e.g. heavy Deadlifts or Squats.
For super sets – rest about 45 sec after A1, then perform A2 and rest for a minute before repeating the super set.
Sets and Reps
Most of the weightlifting exercises will be in the 6 to 12 rep range.
2 to 4 sets per exercise.
2 Is fine too, if you put 100% effort in to those 2 sets per exercise. You definitely will still see results.
The intensity you workout with is what influences your results the most. The rep range and the sets you use means much less.
You may mix your pull up grips, so start with overhand (palms facing away) the first set and switch to palms facing toward you the second set.
Beginners will find palms toward the easiest because they lack strength in their back muscles and therefore rely on the biceps to complete the movement. Palms facing toward you variation uses more biceps.
How to Perform Body Weight Dips
Perform as many as you can without destroying yourself.
You should be able to perform much more dips than you can do pullups.
Perform Ring Dips for variation.
Begin your first few weeks with 12 reps, thereafter you may add some weeks where you do as low as 3 reps with a very heavy weight to build maximum strength.
Romanian Deadlifts is a variation for building hamstring strength and flexibility. Aim for the 16 rep range.
– Alternate Lunges I commonly use 12 reps per side.
– Walking Lunges I will set a distance of about 30 meters and lunge with a weight there and back.
– Side Lunges are great for improving mobility and stretching out the groin. Build yourself up to performing this exercise with a heavier weight.
– Perform the pushups from your knees if necessary.
– You may superset Ring Pushups and Ring Rows together.
– Good for beginners
– Stick to 6+ reps per side, I use 12ea
– Great for improving mobility and stretching out the adductors (inner thigh). Build yourself up to performing this exercise with a heavier weight.
Hip Raise sets of 20 to 30 reps is best.
The focus is on the Hip Raise movement, not the rest of the video.
Short, sharp grand finales after your workouts circuit or strength workouts. Performed at max intensity.
|Row 2km||- How fast can you do it?|
|3km Time Trial Run||- How fast can you do it?|
|Kettlebell Swings||- 120 reps as fast as possible|
|Burpee Challenge||- How many burpees can you do in 5mins?|
|Plank Challenge||- How long can you hold a perfect plank for?|
There is a lot of running, rowing and swimming time records online to help you gauge your progress.
|Time Trial Run: 3km, 5km or 10km||- How fast can you do it?|
|Swimming: Learn to Swim! Review YouTube||- I swim for an hour and record the distance achieved|
|Skipping||- Progress toward being able to perform double unders|
4 rounds, 40kg, 6 reps each
Hang Clean or Power Clean
Shuttle Run 5m, 10m, 15m
On the minute for 15 minutes
– Medicine Ball Slams
– Sledge Hammer training
– Sled Dragging
– Tyre Flipping
– Prowler Pushing
Sand Bag Finisher
– Clean, Squat, Push Press
– Hang Cleans & Push Press w/ straps
– Pick Up + Place / Throw
You may substitute Strength Workouts to instead up-skill and practice your Power Clean and Jerk technique.