Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Instructions for the advanced program:

  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. Duck walks

  • Get into a squat position all the way down or halfway if you are beginner
  • Start walking forward with the hands on the hips or behind your head
  • Keep your chest up and the abs tight the whole time

2. Fast feet in and out

  • Land softly on the balls of your feet, just imagine you are running on a glass
  • Keep your stomach in, chest up and shoulder blades together
  • Try and sprint as fast as you can moving the feet in and out

3. Rebound lunges

  • Lunge forward with the back knee close to the ground but not touching
  • Then with the same leg step back bending the legs 90 degrees
  • Keep moving forward and back then swap legs halfway

4. Squat jump high knees combo

  • Feet shoulder width apart start with a full or half squat jump and as you come up, do four high knees
  • Then go back down into a squat position and repeat

5. Lamp post kick out

  • On your fours, the back is straight like a table and the hips are square
  • Lift one knee up to the side and kick out the leg without twisting in the mid-section
  • If you are a beginner, you can do the lamp post without the kicks instead

6. Squat jumps 180

  • Start with a full or half squat jump if you are a beginner and as you come up, turn to the other side
  • Squat down again and repeat
  • Keep the stomach in, chest up and shoulder blades together the whole time

7. Split squats with a twist

  • Big step forward bend both legs 90 degrees, hands on your hips or behind your head
  • Move up and down bringing your knee close to the ground and twist to the side every time you go down then swap sides halfway

8. Gorilla jumps

  • Feet wide, toes pointing out and the knees following the direction of the toes
  • Get into a squat position all the way down or halfway and jump up and down
  • Arms between the legs touching the ground or up and the stomach in and chest up

9. Side plank forward and back taps

  • Place your elbow right under the shoulder, the other hand on the ground or up
  • Pull your belly button in and tap your top foot back and forward then swap sides halfway
  • If you are beginner, you can do the side plank without the taps

10. Pogo twists

  • Hands in a prayer position, jump twisting side to side moving the arms in the opposite direction
  • Land softly and keep pulling the stomach in to protect your lower back

11. Sit-ups

  • Lay on your back, legs are bent or straight, arms behind the head
  • Exhale, pull your stomach in and come up into a sit up then go down and repeat
  • If you are not able to do a sit up, you can hold on to your legs to help you come up

12. Plank stepovers

  • Get on your elbows, keeping your back straight and the hips square
  • Pull the stomach in like there is a burning candle under your belly button
  • Lift one leg up and step over the other then swap
  • If you are a beginner, you can change to a plank on knees instead