Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions for the advanced cardio circuit:

    1. A 2-minute warm-up is included.
    2. There are 8 exercises in 1 round and each of them is 30 seconds long.
    3. Rest 0-60 seconds between exercises, according to your fitness level.
    4. To complete the workout you will need to do 3 rounds.
    5. The workout takes 20-25 minutes depending on how much rest you need between rounds.
    6. A 2-minute stretch/ cool down included.
    7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
  • listen to the instructions on how to do them correctly to avoid pain
  • change to the alternatives provided with some of the exercises
  • repeat the previous exercise
  • skip it and move to the next one

1. On hands plank walk in and out

  • Get into a push-up position, the weight on your hands and toes
  • Jump or walk your feet in and out if you are a beginner keeping your back straight and hips down as much as you can
  • Keep the momentum drawing the belly button in the whole time

2. Hooks

  • Bring your left leg forward shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Throw a hook to one side then the other keeping your shoulder downs
  • Imagine you want to break through a wall
  • The aim is to go as fast as you can, to bring the heart rate up

3. Caterpillar push up and jump 

  • Feet shoulder width apart walk the hands out into a push-up position keeping the stomach in
  • Do one push up on your knees or your toes, then walk back in and jump up high raising the arms above the head

4. Commando on knees

  • Get into a plank position on your knees or your toes
  • Engage your core and keep your body straight parallel with the ground the whole time
  • Come up into a push-up position one hand at a time, lower yourself down onto your elbows and repeat

5. Burpees lay down 

  • Get down into a push-up position by jumping or walking back,  and lay on the ground
  • Then hop or walk back to the starting point, jump up high and repeat

 6. Jab cross 

  • Bring your left leg forward shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Throw a jab and a cross, keeping your shoulder down
  • Go as fast as you can imagining you want to break through a wall

7. Speed skaters with toe touch 

  • Jump side to side, legs bent landing softly on the balls of your feet
  • Throw one leg behind keeping your hips square then touch your toes with the opposite hand and repeat

8. Mountain climbers crossover beginners

  • Get into a push-up position, the head is neutral, pull your stomach in to protect your lower back
  • Move the opposite knee to the opposite elbow with or without a jump if you are a beginner
  • The aim is to do as many as you can, to bring the heart rate up