I was just messing around with some moves, as always while at the gym and came across a super intensive full body exercise which works the entire muscles of your body and forces the body in fatigue rather quickly. You do not require any equipment, just focus, agility and a clock timer. I would class this exercise as advanced, so to try it you will require a general level of fitness. If like me, you are very competitive with your fitness and you always want to push your body to the max, then performing 10 of these is superb. It may be better to use a non-slip mat as I guarantee your perspiration will build up very rapidly.

I am going to call these moves: extremely hard bastards and you will be performing 5 sets of 1 minute. So a quick five minute workout, but have a minute rest between the sets.

The Workout

Practice the move, as it is rather hard to undertake at first, but once you get the hang of the moves, you can work on your speed.

Set your timer for 1 minute.

  • Start in a squat position
  • Jump into a press-up position and perform 1 rep
  • Immediately flip your legs around and lie on your back with your arms straight over your head
  • Force your body up without using your hands (if possible)
  • Perform a tuck jump (keep your knees high)
  • Jump back into a squat position

That’s 1 rep.

Try to see how many you can perform in 1 minute.

1-3 Poor
3-5 Average
6-8 Good
9-12 Amazing

Remember to rest in between sets, gain your breath back, because you will definitely need it. Stay focused and perform another 4 sets.

This move is rather intensive and strenuous to the body, but the gains will be seen over the weeks as you keep this workout up. Even if you want to add 1 minute of these moves to the end of your workout, you are still pushing your body to the max and you will gain benefits in strength, co-ordination, speed and fat loss.

If you want to add intensity to the workouts, jump rope in between your sets, so that your body is not resting at all. The choice is yours.