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Weight expectations


Lose the equipment and go back to basics, it’s time to test your body against itself 

Sometimes it’s good to take a step back and simplify things. Whether you’re a gym member or not, one of the most effective ways to get results can be to simply use your body and your surroundings. No equipment, no machinery, just you, your body and the floor. So, time to get down and dirty…



Set the timer and see how long it takes to complete the sequence on the right. Beginners: just do what you can. Break all exercises into smaller sets, for example 5 rounds of 10 burpees, or even 10 rounds of 5. Intermediate? Take a small break after each set, and break some of the more challenging exercises (such as burpees) into smaller manageable sets. Expert? Do the whole thing through with no breaks between sets.

50 chest to floor burpee

40 jump squats

30 suicide planks (high plank to low plank)

20 press ups


10 dynamic lunges


1 minute plank

2 minute rest

1 minute plank

10 dynamic lunges

20 press–ups

30 Suicide planks

40 jump squats

50 chest to floor burpees

Repeat once a month and look to reduce the time.

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