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. Push up and clap 

  • Start on your knees with your hands wider than shoulder width
  • Push yourself up and clap your hands before you land on the ground softly
  • If you are a beginner, just do the push-ups on your knees instead

2. Burpees mountain climbers 

  • 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

9. Crunches arms by the ears

  • Lay on your back, legs bent and the arms straight with your upper arms touching your ears or on your thighs if you are a beginner
  • Lift your shoulder blades of the ground, suck your belly button in and then breathe in as you go back down and repeat

10. High knees side to side

  • Feet shoulder width apart, start running to the side bringing your knees to the chest as high as possible, keeping the stomach in and shoulder blades together
  • Go as fast as you can landing softly on the balls of your feet
  • If you are a beginner, you can keep the knees lower

11. Side hand plank side to side

  • Get into a side plank position placing your hand right under the shoulder, one foot in front of the other
  • Turn side to side as you swap hands keeping your body straight and sucking your belly button in

12. Burpees cross under kicks

  • Start with a jump, put the hands on the ground, and kick your right leg under the left arm and left leg under the right one
  • Then jump back into a push up position and return to the starting point pulling the stomach in
  • If you are a beginner, you can change to normal burpees instead