Total routine is roughly 35 minutes, and is designed to be done within the comfort of your own home


Follow the routine as it is or in any order you want, but make sure you complete all within 7 days without skipping any days or repeating any days within a specific week.

  • If you like, you can break the days with two cycles apart so that you have two separate 30 minute workouts, for an extra metabolic boost.
  • If doing both Cycles together, give yourself a 60 to 90 second break before the starting second Cycle.


Do the Pre & Post Workout Routines before and after your workout.


Route 1 

Cycle 1 (approx 3 mins): Pyramid (1-5-1) Start with 1 rep with 1 second of rest, then 2 reps with 2 seconds of rest, the 3 reps with 3 seconds rest, and so on until you hit 5 reps with 5 seconds of rest.  Then decrease your reps and rest each set until you are back to 1 (on your 9th set).   Rest 20 secs before starting the next exercise.


Cycle 2 (approx 14 mins):  Tabata (20 seconds on 10 seconds off).  Perform 3 sets of each exercise before moving onto the next exercise, and only do 1 circuit/cycle;


Keywords:  full body, bodyweight, body weight, intermediate, advance