Try out this workout which I completed at home on Anzac Day. The workout requires the equipment as listed below but could easily be modified to a body weight workout.

Keep the resting time as short as possible but still make sure that you maintain the correct technique throughout the workout. You could put a 25 min time cap onto workout (it took me 22:30 min to complete it).

Equipment needed

• Skipping rope
• Barbell, Kettlebell or other weight which can be used for shoulder presses
• Medicine slam ball

The Workout

See below for the workout as I did it, but feel free to make changes according your fitness level.

Aim to perform 30 reps per set but adjust this number according to your level of fitness (e.g. 20/25/30) and the weight you use for the workout. Try and use a weight which allows you to perform a high number of reps (male: 12-24kg ; female: 6-16kg).

Perform 3 rounds for time of the following exercises below.

• 30x skipping double-unders or normal skipping (triple the reps, e.g. 90 reps)
• 30x 20kg barbell shoulder push presses
• 30x 12kg lateral wall balls
• 30x 20kg barbell walking lunges
• 30x push ups
• 500m run

No equipment available?

If you have no equipment available, you could modify the workout and do 3 rounds for time of the following exercises :

• 30x tuck jumps
• 30x mountain climbers r/l
• 30 Russian twist r/l
• 30x walking lunges or jumping lunges
• 30x push ups
• 500m run

Give it a crack, I think you’ll enjoy it!

Can’t make it to one of our Eastern Suburbs group training sessions?

Check out some other workouts which you could do in your own time.