This routine is roughly 40 minutes, and is designed to be done within the comfort of your own home


Route 2

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.


Cycle 1 (approx 15 mins): Static Hold (45 second hold, 15 second rest), then move onto the next exercise, and repeat 4 cycles.  


Cycle 2 (approx 11 mins): 55 Rep Slide (10-1) starting with 10 repetitions followed by a 10 sec rest, then do 9 reps followed by a 9 sec rest, then do 8 reps followed by a 8 sec rest, etc. until you reach 1 repetition - rest 20 secs before starting the next exercise, 1 cycle


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