This ones a beast .. enjoy 🙂


Go straight through for 15 – 20 minutes with as little rest as possible and only as needed.

Record your results and do it at least 2x per week, do your BEST to improve your scores from week to week.



First grouping 3 sets

1. pullup 4 reps

2. spiderman pushup 4 reps

3. squats 8 reps


Second grouping 3 sets

1. starfish 20 seconds

2. plank 10 seconds each side (1 leg up 1 arm up)


This circuit is performed differently than the last I’ve aired .. do 3 sets of the first grouping then move to 3 sets of the second grouping. Once you’ve done both go back to the first grouping and go straight though at 100% for 15 to 20 minutes.


If you’re more interested in just building your upper body, crank out the chinups and spiderman pushups (4 of each) continuously until failure, take a short rest then continue for 15-20 minutes.


To focus on your legs and core, group the squats with the 2 core exercises (starfish and plank variation) and do one after the other in a circuit continuously for 15-20 minutes.


If you have any questions get in touch with me and I’ll help you out 🙂


Rock on!!



514 928 0585




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