This Is The Ultimate Workout


The Ultimate Workout


The goal of this workout is to train the whole body with full body exercise and short interval aerobic work.


This workout is a full body workout – expect to get out of breath in this session!


This workout will expend a lot of energy, so expect high calorie expenditure and a lot of sweating!


15 X Dumbbell/Kettlebell/Barbell Thruster
15 X Kettlebell Swings
15 X TRX Inverted Row
200 Metre Run/Row
12 X Dumbbell/Kettlebell/Barbell Thruster
12 X Kettlebell Swings
12 X TRX Inverted Row
200 Metre Run/Row
9 X Dumbbell/Kettlebell/Barbell Thruster
9 X Kettlebell Swings
9 X TRX Inverted Row
200 Metre Run/Row
Cool Down: Pick one piece of aerobic equipment and complete 5 minutes of work at a low intensity. Then complete 5-10 minutes of full body stretching.
Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before.


The idea of this workout is to complete the repetitions as quickly as you can. To test yourself, time the entire workout from the first repetition to the last. Then the next time you complete the workout you will know the time you need to beat.


This workout is a challenge against yourself, so work as hard as you can to complete all movements. To make it easier, grab a friend so you can encourage each other to keep going when things get tough.


Essential: A set of dumbbells/kettlebells or a fixed barbell, a TRX and a piece of aerobic equipment.


While intensity is very important in this workout, be sure to maintain good technique through all movements. Never sacrifice form for an extra repetition. If you’re unsure please ask for some help, particularly if any of these movements are new to you. If in doubt go lighter and ensure you complete the movements with good form.