A short but far from simple challenge that uses just 3 body weight exercises to give you a complete workout. The aim is to perform 50 squats, press up’s and burpees in the quickest time possible. This challenge will only take around five minutes so is excellent to do at the end of a workout before cooling down.

Squats: Start with your feet hip width apart holding your arms across your chest. Perform a squat by bending your knees and pushing your bottom back as if you were sitting onto a chair. Complete the repetitions as fast as you can whilst maintaining a good technique and a full range of movement.

Press up: Bend your elbows and lower your chest slowly towards the floor maintaining a straight back. Contract your chest and push back up to the start position.

 Regression: Perform the exercise on your knees.

Burpee: Bend down and place your hands onto the floor then jump your legs back so your body forms a straight line. From this position jump your legs back in and stand back up.

Progression: As you stand back up from the ground perform a straight jump or a jumping jack.

Regression: Place your hands onto a step box to reduce the range of movement and make the exercise slightly easier.

Target: Your first aim should be to complete all the reps within 5 minutes. As you fitness progresses try and aim to get the time down to 3-4 minutes. Post your results on the blog.

Tip: If you are just starting out then begin with 20 reps of each exercise and then increase it by 10 reps every few weeks. Focus on completing all the reps with good technique and take as much rest as you need.