THE HARDEST 21-MINUTE WORKOUT IN THE UNIVERSE

This workout will blow away your recent indulgences in just 21 minutes. 21 grueling, seriously sweaty, the-most-difficult-time-you’ve-ever-had-in-your-life minutes...

This is the toughest workout  ever created, Make sure you warm up with a few stretches to prepare physically – and mentally – for what’s to come.

So how does it work? Simply complete one exercise after the other, as fast as possible, for 21 minutes. Simple, but oh so effective. And freaking difficult too.

Good luck. You’re going to need it...

The Workout, step-by-step:

The clean and press is a fantastic exercise that demands explosive power, speed and strength, Remember, the clean is a high level skill movement, so make sure you have previous experience with this lift to prevent potential injury.

It is recommended you lift at 50% of your body-weight

1. Clean and press

Sets: n/a / Reps: 7 / Rest: 0

Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.  

The burpee is the ultimate bodyweight move, With every rep you will challenge your entire body and cardiovascular system. 

2. Burpee

Sets: n/a / Reps: 7 / Rest: 0

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

Wide grip chin pull-ups are a big compound move that will help trigger the release of growth hormones in the body, A good tip to help improve your chin up capacity is to work on the negative phase, lowering yourself down slowly. This will help recruit a large number of muscle fibres.

3. V-Shape fitness test wide grip pull-ups

Sets: n/a / Reps: 7 / Rest: 0

Grab the bar with your palms facing away from you and your arms fully extended. Your hands should be as wide as you can comfortably get them. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position. Lift over one second, lower over three seconds. Don’t pause at either the top or bottom of the movement. Perform to failure. Note your reps

Want to build serious lower-body strength? Make sure you watch your form very closely for this next move

4. Kettlebell goblet squat

Sets: n/a / Reps: 7 / Rest: 0

Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other. Bend your knees and lower yourself into a squat, keeping the kettlebell in the same position and ensuring you don't round your black by tensing your glutes throughout. Drive back up and repeat. 

The king of bodyweight strength. Squeeze your abs and glutes to maintain a flat back during the move.

5. Push-up

Sets: n/a / Reps: 7 / Rest: 0

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

This Plyometric move will quickly elevate your heart rate and increase your anaerobic capacity. Load up your hamstrings and explosively spring yourself into the air each time.

6. Freehand squat jump

Sets: n/a / Reps: 7 / Rest: 0

Stand straight with your arms across your chest and your feet shoulder-width apart. Lower yourself into a squat position until your thighs are parallel to the floor. Push up explosively from your feet keeping your arms folded as you jump up. Immediately jump again when you return to the squat position. 

The last exercise in the circuit is another plyometric move that requires a high level of athleticism. Make sure you step down from the box and not jump backwards to prevent potential injury.

using a 24 inch box is recommended.

7. Box jump

Sets: n/a / Reps: 7 / Rest: 0

Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.

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