Workout of the Month: Witness the fitness

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, and you will perform 3 rounds. Between each round, you will have 1 minute to rest. Ready? It’s time to witness the fitness.

Each round is as follows:

1. Pull-ups – 30s
2. Box jumps – 40s
3. Push-ups – 50s
4. Squats – 60s

(rest 60 secs and repeat for 3 rounds)

BODYWEIGHT WORKOUT: WITNESS THE FITNESS

SCALING

If you are new to bodyweight workout or high-intensity training, scale the exercises as follows:

• Jump pull-up – jump from the floor or a box
• Box jump – step up onto the box
• Push-up – push up on knees
• Squat – same for all levels

BODYWEIGHT WORKOUT: EXPERT TIPS

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.

You are about to witness the fitness with this bodyweight workout. Ready, set, go! 

BODYWEIGHT WORKOUT

1 – PULL-UPS

30 secs exercise, 20 secs rest

• Keep core and glutes tight.
• Squeeze shoulder blades together.
• Maintain shape.

2 – BOX JUMPS

40 secs exercise, 20 secs rest

• Keep core tight.
• Drive hips up.
• Bend knees on landing.

3 – PUSH-UPS

50 secs exercise, 20 secs rest

• Keep core and glutes tight.
• Shoulders over wrists.
• Body in a straight line.

4 – SQUATS

60 secs exercise, 20 secs rest

• Keep core tight.
• Drive hips up.
• Weight through centre of feet.

This bodyweight workout is now completed. Time to check other of our workouts:

• 12-minute kettlebell workout for strength and endurance
• 10-minute high-intensity workout
• 17-minute whole-body workout
• 12-minute strength and endurance workout
• 15-minute circuit training
• 15-minute strength and endurance circuit workout
• Strength and endurance workout