ALL LEVELS / bodyweight workout for strength, power, speed / 15 mins
Equipment: high bar, box, mat
Short, sweet and effective: three words we could use to describe this bodyweight workout. A 15-minute high-intensity session that will help you develop strength, power and speed. There are 4 exercises to complete per round. You will perform 3 rounds. Between each round, you will have 1 minute to rest.
Each round is as follows:
(rest 60 secs and repeat for 3 rounds)
If you are new to bodyweight workout or high-intensity training, scale the exercises as follows:
Once again, the focus of this workout is the pace. For most people, pull-ups will be the most challenging and squats, the least. Therefore, pace yourself on the pull-ups (and box jumps) – breaking it down into smaller chunks if necessary. Then on the push-ups and squats, aim to go unbroken, as you pick up the pace.
This workout will no doubt challenge your aerobic capacity, so rest hard during each round for 60 secs. Don’t forget that each time you complete a round, you will be more fatigued, so it’s OK to slow down a little as you move through the workout.
To keep track of your progress, make a note of the total number of reps at the end and try to beat it next time.
30 secs exercise, 20 secs rest
40 secs exercise, 20 secs rest
50 secs exercise, 20 secs rest
60 secs exercise, 20 secs rest