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When the world says, “Give up,”
Hope whispers, “Try it one more time.”

Dynamic Warm up
One Leg Squat
Ring Dips
Complete 50 reps in each exercise with minimal rest. This can be all in one go or break into a circuit format 10 reps 5 times. One leg Squats is best done on a box/or wall in my case.

Rope Undulation +
Hammer Work +
Tyre Flipping +
Sled Drag +
2x32kg Kettlebells Farmers Walk
5 rounds 60 seconds work. Rest 60 seconds after each round
Cool down

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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