Body Weight Exercise Cluster


Hello guys:   Since it is fall and there is a bit of a chill in the air, I thought an outdoor boot camp workout is on order. The workout is based on the HIIT training system, devised by Tabata and uses original exercises. However, the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard. This workout will give your client a full body workout.

If you are based in the London area FASTER has several new Live Courses available taught by the Author and Founder of FASTER John Hardy.

Obsessed about Speed Performance


Movement Assessments for Skill and Performance Development


Specialist in Functional Performance 3.0 – Live with John Hardy


Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 4 times


Exercise 1 Body weight push up split forward and back



Exercise 2 Body weight pivot rotates left and right with both arms reach rotate right and left



Exercise 3 body weight plank pelvis side reaches



Exercise 4 Body weight lunge anterior with big reach posterior above head



Exercise 5 Body weight hands in and out crumps