This challenge will take you around 40 minutes to complete and works the entire body so can be done instead of your normal workout. The challenge is broken down into 4 stations of 4 exercises and the aim is to complete as many total sets as possible. Each station lasts 8 minutes and 10 reps are performed on each exercise. Between stations you will rest for 1 minute before starting the next.

Warm up:

Spend 5-10 minutes warming up with a mixture of light cardio, mobility exercises and stretching.

For each round, move from one exercise to the next with little or no rest. Once you have completed 10 reps of each of the exercises this counts as one set. Complete as many full sets within the 8 minute round.

Round 1

Barbell clean and press

Press ups

Double leg squat thrust

Crunch with legs up

Round 2

Barbell squats

Jump lunges (Start in a lunge position and then jump into the air by driving off the front leg. As you jump switch legs in mid-air so you land back in a lunge position with the opposite leg forward).

Burpees

Oblique twists (Start with your legs in the air and knees bent. Twist your elbow across the body towards the opposite knee whilst extending the other leg. Repeat to the other side keeping your shoulder blades off the floor throughout the movement).

Round 3

Barbell high pull

Wide press ups (Same as a normal press up but place your hands in a slightly wider position than normal)

Rotational squat thrust (Begin in a basic squat thrust position. Jump both feet forward bringing your knees up to your chest. Jump both legs back and out to the left off your body before returning both knees up to your chest and then repeat to the right side).

Reverse crunch (Start with your legs in the air and hands by the side of the body. Contract your abdominals and lift your hips so your bottom slightly lifts off the floor).

Round 4

Barbell bent over rows

Jump squats (Start with a basic squat. As you squat reach down to the floor with your hands before exploding back up and jumping into the air and reaching up with your arms. As you land drop immediately back into a squat and repeat).

Jumping jacks

Russian twists (Balance on your bottom with legs in the air and maintaining a straight back. Rotate your arms from side to side whilst keeping the legs as still as possible. You can do this exercise whilst holding a medicine ball or weight plate).

At the end of the 4 stations spend 5 minutes cooling down and stretching.

Add up all the full sets completed on stations 1-4 to give you your final score.

TIP:

For the barbell exercises use a weight that is challenging for 10 reps. Aim to maintain a good technique throughout the 8 minute round even when fatigue starts setting in.