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. 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

2. 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

3. Bear crawls

  • Get on your fours, engage your core and keep your back straight as you move forward and back
  • Try and maintain a good posture, imagine you have a glass of water on your back and you don’t want to spill it

4. Mountain climbers commando combo

  • Get into a push up position, stomach in, do 4 mountain climbers with or without a skip if you are a beginner by bringing your knees to your chest
  • Then do 2 commandos one arm at a time on your toes or your knees if you find these difficult and repeat

5. Burpees 180

  • Start with a jump raising the arms above the head
  • Then put the hands on the ground, jump back into a push up position, return to the starting point and turn to the other side as you come up
  • If you find these challenging, you can change to burpees for beginners

6. On hand plank in and out jump to sides

  • Get into a push-up position, the weight on your hands and toes
  • Jump your feet in and out to each side of the hands keeping your stomach in, back straight and hips down as much as you can
  • If you find these challenging, you change to mountain climbers for beginners

7. Fast feet sprawls with push-ups

  • Start with 4 sprints on the spot then get down on your hands and do a push-up
  • Jump to your chest, come back up and repeat
  • Keep the stomach in the whole time to protect your lower back
  • If you are a beginner, you can change to caterpillars instead

8. Caterpillar side plank combo

  • Walk the hands out into a push-up position keeping the stomach in to protect your back
  • Then turn into a side plank on one hand, walk back and jump up
  • Repeat and turn to the other side
  • If you are a beginner, you can change to crossover Mountain climbers without the jump

9. 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
  • Alternatively, for the beginners, you can do front toe taps instead

10. Squat and star jumps combo

  • We start with a squat and as we come up a star jump
  • Then go down again and repeat
  • Keep the stomach in, chest up and shoulder blades together the whole time
  • If you a beginner, you can just do star jumps instead or just hop on the spot

11. Squat jump and butt kick combo

  • Feet shoulder width apart we start with a squat jump and as we come up, do four butt kicks
  • Then go down again and repeat
  • Keep the stomach in, chest up and shoulder blades together the whole time
  • If you a beginner, you can just do butt kicks instead or running on the spot

12. Squat and plie jumps

  • Feet wider than shoulder width, we start with a squat jump and cross the feet in the middle as we come up then go back down and repeat
  • Keep the stomach in, chest up and shoulder blades together the whole time
  • If you a beginner, you can do squats or run on the spot instead