We are keeping it simple today with a big test of your muscular endurance and mental toughness. 3 exercises. 150 reps total for each. Minimal rest.

You must complete all repetitions of a single round before moving to the next exercise. In easier terms, you must do all 50 ‘Hand release push-ups’, before you move onto 50 ‘2 count flutter kicks’. Once you have done 50 of each exercise, you will then do 40 reps of each exercise. And so on all the way down to 10 of each.

Feel free to scale this so you can get through it faster with less rest.

To scale to the simplest version I would recommend sticking with the same repetition count but changing the 3 exercises to; Kneeling push-ups, 1 count bicycle crunches and prone supermans.


50 – 40 – 30 – 20 – 10

Hand release push-ups

2 count flutter kicks

1 count arm haulers


If you enjoy these types of workouts and want to challenge yourself, check out our 'zero weights' Bodyweight program! 

Bodyweight Built