Requiring nothing but somewhere to do some pull-ups, the added twist to this threesome of movements will push you right to your limits.

Working in a ‘chipper’ format, you’ll tackle all prescribed reps of each movement as quickly as possible before moving onto the next. The catch is, from the second you press play and at the start of every new minute thereafter, you’re going to perform five burpees, before continuing on with your reps.

“This one can be quick, or it can be long. Whichever you choose (or whichever one chooses you) it’s going to be tough,” says Men’s Health Fitness Editor Andrew Tracey.

“This one’s all about knowing your strengths, the faster you can chew through these reps, the quicker the workout will be over. But if you pull the pin to fast and gas yourself out, those burpees are going to catch up with you.”

Break up the sets just enough that you can keep moving at a consistent pace, too slow and you’ll be here forever, too fast and you risk needing a minute or two to recover, making no headway into rep count.

kettlebell, arm, leg, shoulder, abdomen, weights, exercise equipment, joint, knee, human leg,

0. Burpee x 5 Every Minute

Squat down and place your hands onto the floor in front of your feet. Jump both of your feet behind you and perform a press-up, making sure that your chest drops all the way to the floor (A). Now, hop your legs forward and jump up (B), landing softly with your knees slightly bent. Repeat.

exercise equipment, gym, shoulder, free weight bar, weightlifting machine, arm, physical fitness, muscle, exercise machine, bench,

1. Pull-Up x 50 reps

    Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

    press up, arm, abdomen, joint, physical fitness, chest, muscle, trunk, shoulder, human body,

    2. Press-Up x 100 reps

    Start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended.

    weights, kettlebell, exercise equipment, arm, standing, shoulder, sports equipment, knee, dumbbell, muscle,

    3. Prisoner Squats x 150 reps

    Stand tall with your hands on the top of your head (A). Bend at your knees, maintaining an upright torso until the crease of your hips sinks below your knees (B). Stand up, then go again.

    youtubeView full post on Youtube

    Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

    SIGN UP

    For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today

    SUBSCRIBE

    Lettermark
    David Morton

    David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.