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

Exercise instructions:

  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. Alternate bent leg drops

  • Lay on your back, the core engaged
  • Breathe out as you pull your stomach in and lower your leg bent or straight close to the ground but not touching
  • Breathe in on the way back then swap

2. Hops

  • Start with a jump bringing the knees as high as you can then land softly on the balls of your feet
  • If you are a beginner, you can change to hop on the spot instead
  • If you have a weak bladder, keep your pelvic floor muscles switched on and stomach in the whole time

3. Oblique crunch

  • Lay on your back, arms behind the head, elbows out
  • One leg on top of the other
  • Breathe out as you pull your stomach in and move the elbow to the opposite knee by lifting your shoulder blades off the ground
  • Inhale as you go back then repeat and swap sides halfway

4. Star jumps beginners

  • Chest up, stomach in, jump up in a star shape by moving your feet and arms apart
  • If you have a weak bladder, keep the legs closer together or tap the feet side to side instead

5. Plank on knees

  • Get on your elbows and toes or knees if you are a beginner, arms shoulder width apart, keeping your back straight, hips square
  • Hold this position pulling the stomach in the whole time like there is a burning candle under your belly button

6. Reverse burpees 

  • Start with a jump raising your arms above the head, then sit back placing your hands on the ground
  • Swing yourself up helping with the hands if you are a beginner or without and jump up high
  • If you find these hard, try crossing your legs on the way up and keep your belly button sucked in

7. Side drops

  • The elbow is right under the shoulder and the core is engaged
  • You can have the other hand on the floor to help you with balance or up
  • Then move your hips up and down not touching the ground and swap sides halfway

8. Plank on knees walk side to side

  • On your elbows, arms shoulder width apart, keeping your back straight, hips square
  • Walk your feet side to side or move your knees in the same direction if you are a beginner
  • If you feel any pain in your lower back, you can change to a plank on your knees instead