HOW TO DO IT
Select a total-body lift (section 1), a cardio trial (section 2) and a body-weight finisher (section 3).
Do 10 reps of the lift; then immediately do two minutes of the cardio trial, attempting to reach the suggested distance or numeric goal. Then do all your reps of the body-weight finisher. Rest for two minutes.
That’s the first round; complete three rounds. All of that is one cycle. Now rest for five minutes. Then pick three different exercises and complete another cycle.
1/ TOTAL-BODY LIFT
1A/ Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup the top end of a vertical dumbbell with both hands or grasp a kettlebell by its “horns” (the sides of the handle). Hold the weight in front of your chest, your elbows pointing down. Keeping your back straight, push your hips back, bend your knees and squat. Pause; push back up. That’s one rep.
30 kilogram dumbbell or 32kg kettlebell
Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the dumbbells on the floor. Continue to grip the dumbbells as you kick your legs backward into a push-up position. Now row each dumbbell to your chest, one at a time. Do a push-up. Jump your feet forward and stand, pushing the dumbbells overhead as you do. That’s one rep.
1C/ Push Press
Hold a pair of dumbbells next to your shoulders, your elbows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quarter squat. Now explosively push up with your legs as you thrust the dumbbells overhead. Pause at the top. Slowly lower the dumbbells, then return to the starting position. That’s one rep.
1D/ Clean and Squat
Stand with a kettlebell or dumbbell on the floor in front of you. Push your hips back, bend your knees and grab the weight with one hand. Thrust your hips forward, straighten your legs and pull the weight in close to your chest. Perform a squat, then push back up to standing. Reverse the move and repeat. Do half your reps on one hand and then switch.
25kg dumbbell or 24kg kettlebell
2/ CARDIO TRIAL
Set the timer on your rowing machine for a two-minute countdown. Row as far as you can. Goal: 575 metres
Fire up a treadmill and run as far as you can in two minutes. (Or run laps of an oval.) Goal: 600m
On an Airdyne bike, burn as many calories as you can in two minutes. Goal: 60 calories (250 kilojoules)
2D/ Rev Up
Do as many burpees as you can in two minutes. Try to power through the reps. Goal: 30 reps
3/ BODY-WEIGHT FINISHER
Don’t try to reach failure in your sets. Instead, stop 3-5 reps short of failure every time. Reps: 50-100
Split this up into sets of 3-5 reps. If chin-ups are too difficult, you can swap in inverted rows. Reps: 25-50
At the bottom, your knees should be bent at least 90°. Reps: 75-150
Break your reps up into sets of 10-20. Reps: 50-100, splitting the reps between legs.