Monday 23 January 2012: 15 MINUTES


The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.


  • 1 minute: Max Pull-ups
  • 1 minute: Max Sit-ups
  • 1 minute: Max Push-ups
  • 2 minutes: Max Squats
  • 10 minutes: High Intensity Cardio
    (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)


  • 1 minute: Max Partial Pull-ups or Body Rows
  • 1 minute: Max Sit-ups or Crunches
  • 1 minute: Max Push-ups (go to your knees if necessary)
  • 2 minutes: Max Squats or Half-Squats
  • 10 minutes: Intense Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)


  • 1 minute: Max Body Rows
  • 1 minute: Max Crunches
  • 1 minute: Max Knee Push-ups
  • 2 minutes: Max Half-Squats
  • 10 minutes: Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, etc.)


Mick said...

Been doing these workouts for a week; they're a good speed for me!
12 pull ups, 33 sit-ups, 37 pushups, 45 squats
10:00 of rowing, 2,200 meters

Mick said...

Great blog; been doing it a week; it's just the right amount of time/intensity/variety for me.
There's a woeful lack of comments, though; how about it people? Post your results here!
Pullups: 12
Situps: 33
Pushups 37
Squats: 45
Pullups have improved. Situps and pushups are holding steady. Squats need to go up.
Intense cardio: rowing machine.
2,200 meters