I first heard of this type of exercise being utilised in boxing gyms in the UK. Most of them are the 100 rep variation where you complete 10 exercises for 10 repetitions each and can be completed as a warmup or to finish off a boxing class.

At Enduring Strength Bootcamps, we sometimes program the ton ups into our sessions. We do the 1,000 repetition ton-up version. 10 exercises, 10 repetitions each for 10 rounds. You finish once you have done all 1,000 repetitions or if the time limit of 40 min has elapsed. Yes, that is 100 burpees if you get to round 10.

The exercises are predominantly bodyweight exercises and balanced to ensure that there are fast (cycle crunches, tricep dips) and slower exercises (burpees, shuttle runs) so they are able to be completed in 40 min.

Sample Ton-up:

1. Push ups
2. Squats
3. Reach ups
4. Burpees
5. Front lunges
6. Tricep dips
7. Plank jacks
8. Leg raises
9. Cycle crunches
10. Mountain climbers

Depending on the fitness level of the group, it may be too difficult to complete 1,000 repetitions. One way to make this easier is to change the amount of repetition so that they go down by 1 repetition every round. For example, in round one you would complete 10 push ups, 10 squats etc, then in round two you would complete 9 push ups, 9 squats etc.

You can check out the bootcamp schedule here.