Warmup: 

• 5 min moderate row (substitute skipping/jump rope or run)
• 20 Push-Ups

 Workout:

• 30s full hang, 2 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 5 Pull-Ups, then 30s full hang (narrow underhand grip) - 1 min rest
• 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
• 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 1 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 5 Bar Muscle-Ups

Finisher:

150 Sit-ups

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View other Fitness Explorer workouts here:

Unilever has gathered a leading research team of scientists and experts in fields such as evolutionary genetics, food scientists and anthropologists to explore how the stone-age Paleolithic diet could benefit us in the modern era (which is based on an agricultural neolithic diet).  

Palaeolithic man may have died earlier than we do now, but he didn't die of bad nutrition...”

- Prof Mark Thomas, University College London

As further stated in the article, previous research has shown that the nutrition of the paleolithic era (as hunter-gatherers) saw lower incidences of diseases such as type 2 diabetes, obesity and cardiovascular disease.  Diseases which plague the modern era.

Read more about it on the BBC website here: Recreating the caveman diet

Warmup:

• 60 seconds shadow boxing
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

Vibram Five Fingers

I am a big fan of the Vibram Five Fingers and wear them during my training - indoors and out.  One thing is for sure the only complaint I have (and that I hear from Vibram users most often) is about the smell.

There are 3 things you can do: 

• wear them very infrequently;
• wear them with toe socks;
• or wash them frequently AND use an effective cleaner. 

I wear my Five Fingers for all my regular training, driving and walking around town (where appropriate). For me the last option is the only feasible choice.  

I followed the instructions on the main Vibram Five Finger site which suggests regular machine washing and detergent alone is sufficient.

"Vibram FiveFingers are machine washable. Use gentle, warm water cycle with liquid or powdered detergent. Hang to air dry."

This does keep them clean, however if you wear them regularly or for lengthy periods (which I do) the odour still remains even after repeated washing. If you find you have the same problem, then try the following:

A simple and natural way to deodorise the Vibrams.

Things you'll need: 

• A bowl of hand hot (not boiling) water
• 1/2 tablespoon of Baking Soda
• 1/2 tablespoon of Baking Powder
• 1 tablespoon of Apple Cider Vinegar
• 3 drops of Lemon Oil* 
• 5 drops of Peppermint Oil* 

*Aromatherapy oils will do.

Instructions: 

1. Soak the Vibrams for an hour or two in the solution above (preferably overnight);
2. If heavily soiled use an old toothbrush to clean inside the toe pockets;
3. Fasten any loose velcro attachments;
4. Machine or hand wash in warm water;
5. Hang them up to dry (for obvious reasons do not tumble dry).

Additional Notes:

The Vibrams will not lose shape after repeated washing.  The solution is a natural disinfectant/deodoriser, cheap and safe to use (it also avoids the use of toxic chemicals/cleaners too).

I have experimented with the quantities above and have found this to be the ideal ratio for my five fingers, but feel free to experiment.