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. Lean back knees to chest

  • Sit on the floor, lean back 45 degrees and pull your stomach in
  • Inhale bring the knees to your chest, exhale and move your legs out bent or straight
  • Try not touching the ground but If this is hurting your lower back, you can rest the legs with every repetition

2. 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

3. Pretzel Crunch

  • Lay on your back, legs in a pretzel shape
  • Arms behind your head, elbows out
  • Lift your shoulder blades off the ground as high as you can
  • Exhale as you come up and inhale as you go back down pulling the stomach in

4. 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

5. Plank alternate knee tap

  • Get on your elbows and toes, arms shoulder width apart and hips square
  • Taps the alternate knees to the ground keeping your back straight
  • If you feel any pain in your lower back, change to a plank on your knees instead

6. Caterpillar push-up on knees

  • 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

7. Lean back side knees to chest

  • Sit on your one side of your butt cheek, lean back 45 degrees
  • Hands on the ground to help you with balance
  • Bend the legs and bring the knees close to the chest as you breath out and pull the stomach in

8. 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