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. On hands plank in and out jumps

  • 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. Crossover mountain climbers

  • 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

4. Lean back side to side twist

  • Lean back, feet in the air or on the ground if you are a beginner pulling the stomach in
  • Move the arms side to side
  • If you have any pain in the lower back, keep your feet on the ground and come up higher

5. Burpees

  • Start with the feet shoulder width apart, jump up high raising the arms above the head and pulling the stomach in
  • Then put the hands on the floor, jump or walk back into a push-up position if you are a beginner and return to the starting point

6. Arms up double high knee combo

  • Arms up above the head, bring your knee to the chest twice as the arms come down then swap
  • Keep your stomach in and chest up
  • If you are a beginner you can change to double high knees instead

7. Fast feet sprawls

  • Start with 4 sprints on the spot then get down and lay on your stomach
  • Walk back up using your hands and sprint again
  • Keep the stomach in the whole time to protect your lower back

8. Side to side jumps

  • Keep your feet together hoping side to side
  • Make sure you land softly to lower the impact
  • The aim is to do as many as you can to bring the heart rate up