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:

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.

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

Time 30 secs | Rest 20 secs

Time 40 secs | Rest 20 secs

Time 50 secs | Rest 20 secs

Time 60 secs | Rest 20 secs