Begin by standing in front of the pull up bar, drop your body down in a squat format keeping your back straight. Place your hands down in front of you, kick your legs backwards until you are in the same position as the top of a push up. Then kick your knees and feet back up to the squat position and explode upward, jumping into a wide grip on the bar. Pull yourself up until the top of your chest reaches the bar and your chin is just slightly over, lower back down and drop into the next rep.

Kettlebell Front Squat to Shoulder Press

Stand with your feet at shoulder width and hold kettlebells in the racked position with your arms at approximately 90 degree angles and the kettlebells rested in the natural v of your arms. Keep your chest and head up, bend at the knees and hips and squat down till your thighs are parallel to the ground. Now push up through your feet and as you return to a standing position press the kettlebells straight over head.

Pull Up to Dip

Hang from the bar with a narrow supinated grip, pull yourself up whilst keeping your chest up and shoulders back until your chest reaches the bar. Lower your body back down and drop. Then quickly get straight up in to the top of the dip position, holding yourself up with a grip just over shoulder width and arms at full extension. Lower your body down until your arms are at 90 degrees and then push back up to your original position.

Press Up to Box Jump

Place your hands at shoulder-width on the floor and straighten your legs behind you. Keep your body, especially your back, straight. Lower yourself under control until your upper arms are parallel to the ground. Pause, then push yourself back up. From this, stand straight up quickly in front of the box, bend at the knees and hips and squat down to just below parallel. Now swing your arms upward and push down through your feet, jumping up in an explosive motion. Bring your knees right up to chest height for clearance and then land softly on the box. Jump back down for the next rep.

Program Format

This workout is based on 4 pairs of exercises done together. You alternate the exercise each rep and only rest between sets. Each exercise is 3 sets of 16 reps, so for example...

Burpee to Pull Up

You do 16 Reps (8 of each), these are done alternately so you jump straight into the other exercise of the pair and repeat until you complete the set. 3 Sets are to be done with 45 seconds rest between sets. At the end of each exercise 1 minutes rest is taken before moving on to the next pair of exercises.

Hope you enjoy this one...

Charlie Walker
Personal Trainer
Mobile: 07595326311

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31 October 2010

Burpee to Pull Up

Kettlebell Front Squat to Shoulder Press

Pull Up to Dip

Press Up to Box Jump

Program Format

Burpee to Pull Up

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