Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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Warm-up ·  of 00:00
Workout ·  of 11 00:00
Cooldown ·  of 00:00
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1 Min Challenge XX

17 min
 · 
11 exercises
Count how many Reps you do of each exercise and add them up at the end. This is your score to beat next time!
Incline Push-ups
1 sets
60 secs
High Box Jumps
1 sets
60 secs
Cross Body Mountain Climbers
1 sets
60 secs
Bench Tricep Dips
1 sets
60 secs
Burpees
1 sets
60 secs
Lunge Front Kicks
1 sets
60 secs
Renegade Rows
1 sets
60 secs
Dumbbell Squat Thrusters
1 sets
60 secs
Standing Dumbbell Bicep Curls
1 sets
60 secs
Reverse Crunch
1 sets
60 secs
Standing Rest
1 sets
360 secs
1 Min Challenge XX
17 min
 · 
11 exercises
Count how many Reps you do of each exercise and add them up at the end. This is your score to beat next time!
Incline Push-ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
High Box Jumps
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Cross Body Mountain Climbers
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Bench Tricep Dips
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Burpees
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Lunge Front Kicks
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
  2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
  3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.
Renegade Rows
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
  1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
  2. In a push up position, place your hands on the grip section of each bell for support.
  3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
  5. Hold for a count of one.
  6. Your breathing should remain constant throughout the movement.
  7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
  8. When you have rowed both arms, that is one repetition.
  9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Dumbbell Squat Thrusters
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Standing Dumbbell Bicep Curls
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Reverse Crunch
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Heels to the Heavens
Primary muscle group(s):
Abs
  1. Lie flat on an exercise mat on the floor.
  2. Extend your legs fully and place your hands palms down, flat on the floor beside you.
  3. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
  4. As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
  5. Continue the movement until your knees are touching your chest, or as far as comfortable.
  6. Hold for a count of one.
  7. In a controlled movement, return your legs to the start position, exhaling as you do so.
  8. Repeat.
Standing Rest
1 sets
360 secs
Set 1 of 1
Rest before next set
Get ready
321GO
WELL DONE! :-)
  • Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
  • Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
  • Stand in this position for your prescribed rest break then begin your next exercise.
Workout done!
Exercises done
of 11
Total time
Start
  • Mon, Sep 23
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