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 side to side leg drops

  • Lean back on your elbows, lift the legs up straight or bent 90 degrees if you are a beginner then move them side to side
  • Go as close to the ground as you can as long as you have no pain in the lower back keeping the core engaged

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. Ab choppers

  • Lay down on your back, legs bent and the arms in a prayer position above your head
  • Sit up chopping your arms to one side then lay back down and chop to the other side
  • If you find these difficult, you can change to crunches instead

4. 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

5. Plank alternate knee tap

  • On your elbows and toes, arms shoulder width apart, keep your back straight and the hips square
  • Tap both knees on the ground keeping the body still
  • If you feel any pain in your lower back, you can change to a plank on your knees instead

6. In lunge knee ups

  • Get into a lunge position, chest up, hands on the hips and shoulder blades together
  • Bring your knee to the chest with or without a skip if you are a beginner, while keeping the front leg bent the whole time then swap legs halfway

7. Side drops on elbows

  • Get into a side plank position on one hand and one foot on top of the other
  • Engage your core, the other hand on the floor or up as you move your hips up and down
  • If you are a beginner, you can change to side drops on your elbow instead

8. Plank on knees to elbows

  • Get into a plank position on your toes or knees if you are a beginner
  • Elbows are right under your shoulders, keep your back straight, hips square and the abs tight
  • Then move your knee to the elbow on the same side and swap