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. Cycle crunch

  • Lay on your back, bend the legs and lift them up, arms behind the head, elbows out
  • Engage your core, lift your shoulder blades of the ground and twist the elbow to the opposite knee then swap
  • Keep the momentum and breathe out every time you twist

2. On hands plank 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. Reach to toes

  • Lay on your back, legs in the air straight or bent
  • Arms forward, reach up high towards your toes by pulling the stomach in and lifting the shoulder blades of the ground
  • If you are a beginner, you can change to crunches instead

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. Side plank on elbows (hands)

  • Get into a side plank position on one hand or elbow if you are a beginner and one foot on top of the other
  • The hand is right under the shoulder
  • Engage your core by sucking your belly button in, hands on your hips or up
  • Hold this position then swap sides halfway

6. Crossover mountain climbers 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

7. Sit up and twist

  • Lay on your back, legs are bent on the floor, arms behind the head
  • Lift yourself all the way up, the stomach is tight as you twist to one side
  • Then come up again and twist to the other side
  • If you are not able to do a full sit up, you can change to crunches instead

8. 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