Workout of the month – The way of the OX


As many of you may know I was a professional MMA fighter for a number of years. My nickname was Charlie ‘The OX’ Watts and I like to think that was because of my raw strength and power. Sadly, It was probably my teammates just mocking my big head.

One thing is for certain and that was my good work ethic. I trained my ass off on a daily basis and was very disciplined with my lifestyle. The OX is also a cycle of the Chinese zodiac, hence the name ‘The way of the OX’. OX’s are diligent, persistent, honest and hold their faiths firmly. This coincides with my values, particularly with health and wellness; moreover I believe simplicity is key. If you sleep well, stay hydrated, eat well and work hard in the gym, you can achieve the results you desire.

This month, I have put together a tough HIIT workout to help you get in top shape for the summer. It requires no gym or equipment and can be done in your home or outside. I would choose the latter, particularly as the weather is starting to brighten up! Enjoy and drop me a line or let me know how you get on the next time you’re in the gym.

Happy training…

Exercises are paired together and done for 8 sets (4 x each exercise before moving on to the next two). You do each exercise for 20 seconds and rest for 10. You can rest for 1 minute every two exercises, but skip the rest if you dare!

  • 2 jump lunges, 1 jump squat
  • Alternating press ups
  • Russian press ups
  • Burpee tuck jumps
  • Toe touches
  • Mountain climbers
  • High knees
  • Moguls

Make sure you have a bottle of water to hand, and a great playlist!