500 reps all around your shoulders and upper back. This one should be brutal. Do the first 3 exercises separately with the minimum of rest required for good form, then the last 2 as a Superset with 1-2 mins rest…

Bit of Push/Pull crossfit style Conditioning session. Aim to finish as quickly as you can so don’t mess around on the transition and smash them Presses out.

Who wouldn’t want a good Yolk, solid traps and rounded shoulders? Use this as part of your upper body/Shoulder workout. Simply do 10 Upright rows (as heavy as possible with good form) followed immediately by 10 Front Db Raises, alternate…

Set a timer for 20 mins. Then Every Minute On The Minute (EMOTM) perform one of the Triplet combos. Aim on the side of caution for your weight selection, it gets a lot harder very fast as the time goes…

10 exercises, 3 sets of 10 reps for the first 7 exercise then 3 sets of max Reps for the last 3 exercises. Rest as needed between sets and exercises to keep good form.

Simple Push/Pull Pyramid Do 20 Press-ups, 20 Inverted Rows, then 15 of each, 10 of each and 5 of each. Then Reverse it, so 5 of each, 10,  15 and finally 20. All totals 100 Reps of each. Time it…

This is the second (slightly easier) of 2 bodyweight challenges, the first can be found here. Time this and record the time, return to it every now and again to measure your progress. Break it up however you wish, just…

300 Bodyweight Challenge #1 This is the first (and harder) of 2 bodyweight challenges, the second can be found here. Time this and record the time, return to it every now and again to measure your progress. Break it up…

Looks like Set a timer for 5mins and complete as many reps as possible (AMRAP) with good form. Do a Squat, then step forward for a front walking Lunge, then another Squat followed by a walking Lunge (opposite leg), Squat,…

So do 3 flys then 5 chest Press, 3 more flys, 5 press then a final 3 flys and 5 Press. That’s ONE set. Rest 1-2 mins and repeat for 3 sets. Be careful with your Dumbbell selection, better to…