The Multiplier Workout

Beginners / Intermediate / Advanced Level

In The Multiplier you are racing against the clock. If you want to really hone your competitive nature have someone join you on it. The workout begins easy enough, but don’t be lulled into a false sense of security it soon catches up with you. It’s a burner of a workout that will fry your upper-body, especially your shoulders and triceps, as well as put your fitness and strength endurance to the test. As always make sure you warm-up fully before proceeding with this workout.

Burpees

Burpees

Push-Ups

Push-Ups

Mountain Climbers

Mountain Climbers

INstruction

10 Rounds for Time

  • Burpees x 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps

  • Push-Ups x 2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 reps

  • Mountain Climbers x 3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30 reps

Set a timer and complete 10 rounds as quickly as you can. For the first round you start with 1 x Burpee, followed by 2 x Push-Ups and 3 x Mountain Climbers. Then for the following round you’re multiplying the reps. So, the second round begins with 2 x Burpees, then 4 x Push-Ups and 6 x Mountain Climbers. By the time you get to the 10th and final round you should be completing 10 x Burpees, 20 x Push-Ups, and 30 x Mountain Climbers. If you know you’re going to struggle with the amount of Push-Ups you can do them on your knees, or alternatively just drop to your knees once the reps become too difficult to complete.

You want to move quickly between each exercise and limit the amount of rest you take, obviously this is fitness depending. A good time to aim for is anything under 10 minutes. If you’re over that you still have a target to beat next time you attempt it.

Bodyparts Worked

Burpees

Burpees have a reputation. They are truly a marmite exercise, you either love them or hate them. But when it comes to movement patterns that you can perform with your own bodyweight they don’t come much better, or effective.

Benefit

The burpee is a full body exercise that will work most of the major muscle groups in your body whilst also helping to improve your aerobic fitness, balance, core conditioning and power. With each rep you will work your arms, chest, glutes, quads, hamstrings and abs. After a few burpees your legs may feel like lead, and your lungs will be bursting at the seams, but your calorie burn will be through the roof.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

To make burpees a little bit easier don’t lower yourself down to floor. Stop in your plank position and then jump the feet back in.

INSTRUCTION

  1. Start by standing with your feet shoulder width apart, and your arms down by your sides.

  2. Lower yourself down and place your hands directly on the floor just infront of your feet. Shift your weight onto your hands so you come onto the balls of your feet. (See Fig.1).

  3. Jump back to softly to land on the balls of your feet, you should find yourself in a straight arm plank position. Lower your body to the ground. Your body should form a straight line from your head to heels throughout. (See Fig.2). This should all be done at speed. Go too slow and you will be making it harder on yourself.

  4. As you press yourself up from the floor jump your feet back in and explosively jump up into the air. As you land go straight into the next rep.

  5. Move with speed, but don’t go too fast…or you’ll burn yourself out after a few reps.

Push-Ups

Push-Ups are a great exercise for the core and stabilising muscles, as well as for the chest, shoulders and arms.

Benefit

Push-Ups are an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

1. Position your hands on the floor slightly wider than shoulder width apart. Rotate the arms so the crease in the elbow is facing forward. This will help lock the shoulder in. Keep your legs together and make sure you core, abs and glutes are under tension. (See Fig. 1)
2. Keeping your torso straight lower yourself towards the floor, bending at the elbows and feeling the tension across the chest. Your upper arms should be tucked close into your torso as you hit the lowest point. (See Fig. 2)
3. Engage the chest and triceps and push back up, straightening the arms back out.  Maintain a neutral spine throughout. Repeat the movement from point 2.

Mountain Climbers

Mountain Climbers are an awesome exercise that will get your heart rate up, and they work nearly every muscle group in the body - shoulders, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. Perfect for conditioning workouts and circuits.

Benefit

Mountain Climbers often find their way into my workouts and classes. They are a great exercise that will help not only build aerobic endurance, but also core strength, stability, and agility.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

  1. Position your hands on the floor slightly wider than shoulder width apart. Rotate the arms so the crease in the elbow is facing forward. This will help lock the shoulders in. Your feet should be hip width apart, and make sure you core, abs and glutes are under tension. (See Fig. 1)

  2. Keeping your hips as still as possible lift your right foot off the floor and pull the knee in towards the right elbow. Try not to rock forwards at the shoulders. (See Fig. 2)

  3. Drive to right foot back to the start position trying to remain as stable as possible. Perform the same movement on the left side, this time driving the left knee towards the left elbow. This will be 1 rep. Repeat the movement from point 2.

  4. Continue to alternate the movement with the legs, trying to move as quickly as possible maintaining a neutral spine throughout.

 
“A conventional truth can be important - it’s essential to learn elementary mathematics, for example - but it won’t give you an edge. It’s not a secret.”
— Peter Thiel