FINISH FAT FOR GOOD

If this month’s Big Workout has been a case of dumbbell overload, strip it all back with this bodyweight blast

THE FORMAT

Two movements, one ladder. Start with a seamless rep that combines a deck squat and a burpee. After this first round, perform two deck squats, then move into two burpees. Continue adding a rep to each movement until you hit 10 of each; at which point, start to reduce the reps, climbing back down the ladder until you reach one of each again. That adds up to a grand total of 100 vertigo-inducing reps. Gulp.

01 LAY IT DOWN

Stand tall and take a deep breath. Push your hips back and squat – hold your arms out in front of your body and continue until you’re sitting on the floor. From here, roll backward, lifting your feet and hips off the ground. Place your hands flat on the floor behind your head and push the ground away. Roll forward until both feet touch the ground and stand up.

02 FROM BACK TO FRONT

As soon as you’ve got your balance, squat and place both hands on the ground. Jump your legs directly behind you, so you finish at the top of a press-up position. Lower your chest to the ground before pressing back up explosively. Jump both feet back towards your chest and jump into the air, touching your hands together overhead.

03 CLIMB THE LADDER

After a single rep of each movement, start a new round – this time, performing two reps of deck squats, then two burpees. From here, continue to add a rep to both movements each round until you hit 10 apiece, then reverse the count back to one. It might looks easy on paper, but in reality you’re facing a lot of reps and moving your body through a huge range of motion. So, pace yourself.