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. Static push ups on knees

  • Put your hands slightly wider than shoulder width and bend the arms 90 degrees
  • Hold this position for the full round on or your toes or your knees if you are a beginner keeping your stomach muscles switched on

2. Burpees lay down beginners

  • 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

3. Tricep push ups on knees

  • Start in a push-up position on your toes or your knees if you are a beginner with the hands shoulder-width apart under the armpits
  • Elbows in by your sides, lower yourself down to the ground then push back up and repeat

4. 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

5. Floor dips

  • Hands shoulder width apart and one or both feet on the ground, facing up
  • Bend the arms 90 degrees keeping the butt off the ground, then squeeze the triceps by locking the elbows and repeat

6. Speedskaters 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

7. Lat pull down with back extension

  • Lay on your stomach, arms forward
  • Lift your chest up and pull the elbows towards your hips
  • Bring the arms back to the starting point as you lower your chest back down
  • Keep your head neutral to avoid straining the neck

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