Welcome to my 45-minute full-body interval workout. We work all our major muscle groups in a 2:1 work: rest ratio of varying interval times. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat

Before You Begin

Following a 4-minute warmup, this workout is is made up of 3 sets of the same 15 exercises. The work:rest time for the first set is 40s:20s, the 2nd set is 30s:15s and the final set is 20s:10s. The purpose of the workout is to increase your functional strength and endurance using body weight only.

Workout Video:

Workout Breakdown:

There are 3 sets in this workout. In set one, work for 40 seconds and rest for 20 seconds. In set two, work for 30 seconds and rest for 15 seconds. In set three, work for 20 seconds and rest for 10 seconds. There is an extra one minute rest between sets.