Day 14

Videos of all the movements are listed below today’s instructions

Today you get some numbers on the board with some simple physical tests.

They will give you a baseline to work from which we will revisit in a couple of weeks to see how much you have improved.

As well as a timer you will also need a pen and paper to record your results. (or you could do this in the facebook group). Maybe a little competitiion?

  • Make sure you have a good Warm Up (5 – 10 minutes)
  • 1 minute, max effort Pressup
  • 2 minutes rest
  • 1 min max effort squat
  • 2 minutes rest
  • Max duration Prone Plank (Stop as soon as you feel yourself start to sag)
  • 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 below 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


  • As many Reps as possible in 60 Seconds – BE STRICT
  • Pressup
  • Pressup off knees
  • Squat

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

    Cool Down

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