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. Push up on knees 

  • Get into a push-up position, hands wider than your shoulders
  • Knees on the ground for the warm-up and push yourself up keeping the back straight
  • If you are familiar with this exercise, you can do them on your toes instead

2. Burpees mountain climbers beginners

  • Start with 4 mountain climbers with or without a skip if you are a beginner, then jump up high with the arms above the head
  • Get back down into a push-up position and repeat keeping your core engaged the whole time

3. Collapsible table

  • Lay on your back and push the hips up high with the weight on your hands and feet
  • Then lock your elbows to squeeze the triceps and lay back down stretching the arms up above the head and repeat

4. Caterpillar shoulder taps

  • Walk the hands out into a push up position keeping the stomach in the whole time to protect your back
  • Tap each shoulder with the opposite hand while keeping your back straight then return and jump up high
  • For the beginners, you can skip the shoulder taps

5. Lay down push up extensions

  • Start in a push up position with the hands wider than shoulders, then lay on your stomach
  • Hands go under the chin as you lift your chest and legs up keeping the abs tight and the head neutral
  • Then push yourself up again and repeat

6. Reverse burpees push-up

  • Start with a push up
  • Then jump in, roll on your back and swing yourself up with the hands or without
  • Make sure you keep your stomach in the whole time to protect your lower back
  • For the beginners, you can do reverse burpees without the push up instead

7. Bent over tricep extensions

  • Feet shoulder width apart, bend forward sticking your bottom out, keeping your back straight and chest up
  • Elbows by your sides, kick back the arms squeezing the triceps then bring your hands to your shoulders
  • If that position is hurting your back, you can also do them standing upright

8. Arms up high knees

  • Arms up above the head, bring your knee to the chest 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