Day 10 – BOOM!

We start to ramp up the endurance aspect of the programme today with slightly longer work periods of 30 seconds, keeping the rest at 20 seconds for a total of workout time of 12.5 minutes

  • Warm Up (5 minutes)
  • You will perform 5 exercises for a total of 3 rounds
  • Set a timer (Gymboss is a good app for you phone)15 rounds of 30 Seconds work, 20 seconds rest.
    Total time 12.5 minutes.
  • Pressup
  • Lunge
  • Lateral Raises
  • Squat
  • Plank
    Set 1 right
    Set2 – left
    Set 3 Prone
  • Cool Down (5 minutes)

Workout Videos

Choose the most appropriate version of each exercise below. If you struggle with the full version, use the scaled version underneath it until you are comfortable enough to try again.
Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

Always fight for correct form.

Warm Up
Start by performing 5 slow and controlled reps of all the exercises.

Take your time to do a perfect repetition.

Then perform 10 repetitions of each exercise.
Move quickly between exercises to warm up your muscles and prepare your body for the workout ahead.

Main Workout


  • Pressup with Arms Slightly Wider than Shoulder Width
  • Off Knees Pressup with hands shoulder Width Apart
  • Lunge

  • Forward Lunge
  • Lateral Raise


  • Full Squat with hips below parallel
  • Squat with hips parallel to knees
  • Plank

    Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times