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 12 exercises in 1 round and each of them is 40 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 30-35 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. Squat and front kick 

  • Feet shoulder width apart start with a squat and front kick then squat down again and kick with the other leg
  • If you are familiar with this exercise, you can try the full squats by going all the way down and kicking up the leg as high as you can

2. Russians

  • Feet shoulder width apart
  • Lift one leg up sideways and touch your ankle with the opposite hand then swap
  • If you find this challenging, you can change to double hops instead

3. Side lunges

  • Step out to the side by bending one leg while the other stays straight
  • Keep that knee just above the toes then return and move to the other side keeping your shoulder blades together

4. Squat and star jumps combo

  • Start with a full or half squat if you are a beginner and as you come up do a star jump
  • Then go down again and repeat
  • Keep your core engaged and the chest up the whole time

5. Bear plank donkey kicks

  • Get on your toes and hands, knees close to the ground but not touching or your knees if you are a beginner
  • Move one leg up and down squeezing your butt without twisting in the mid-section
  • Draw the belly button in to protect your lower back and swap legs halfway

6. Squat jump butt kicks combo

  • Feet shoulder width apart start with a full or half squat jump and as you come up, do four butt kicks
  • Then go down again and repeat
  • Suck the belly button in and keep your shoulder blades together the whole time

7. Static Lunges

  • Legs are bent 90 degrees, hands on the hips or holding on to a steady chair
  • Back knee close to the ground but not touching and the front knee doesn’t go over the toes
  • Hold this position with the chest up and swap legs halfway

8. Squat and plie jumps combo

  • Feet a bit wider than shoulder width, start with a squat jump and cross the feet in the middle as you come up then go back down and repeat
  • Try and land softly on your feet to lower the impact

9. Straight leg drops

  • Breath out as you pull your stomach in and lower both legs bent or straight close to the ground but not touching
  • Breath in and bring the legs back
  • You should feel this in your stomach not your lower back
  • For the beginners, you can do one leg at a time or just keep the legs bent

10. A skip

  • Bring the opposite arm and knee up and swap with a skip
  • Keep the chest up and stomach in the whole time and land softly
  • If you are a beginner, you can just lift the arms and the legs without the jump

11. Lock and crunch

  • Lay on your back have one leg straight close to the ground and the other bent 90 degrees
  • If you are a beginner, place both legs on the ground
  • Arms behind your head, do a crunch as you breathe out and draw your belly button in then repeat until you swap legs halfway

12. High knee doubles

  • Feet shoulder width apart, start with a double skip by bringing the knees to the chest keeping the stomach in and shoulder blades together
  • Go as fast you can, landing softly on the balls of your feet to keep the heart rate up