Welcome to day 21!
Three weeks done,

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

Today you revisit the fitness tests you did a week ago. Dig out your numbers and see if you can beat your previous total.

As well as a timer you will also need a pen and paper to record your results.
Update us in the Facebook group to let us know your improvement.

Good luck fella

  • Make sure you have a good Warm Up (5 – 10 minutes)
  • 1 minute, max effort Pressup
  • 2 minutes rest
  • 1 min max effort squat
  • 1 minute, 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 10-15 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


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

    Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times
  • Return to the Home Page