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. Split squats arms up


  • Get into a lunge position, arms above your head or you can hold onto a steady chair
  • Bend both legs 90’, the back knee close to the ground then come back up and repeat
  • If you are a beginner, you can alternate the sides after double split squats

2. Shuffling


  • Feet shoulder width apart, stomach in, chest up
  • Alternate the feet back and forward as fast as you can to bring the heart rate up

3. Deadlift squat combo


  • Stick your bottom out, stomach in, shoulder blades together, lower back straight, move the arms below the knees, feel the stretch at the back of the legs then come back up and do a squat
  • If this is hurting your lower back, you can change to squats only

4. Squat jumps with Russians combo


  • Start with a squat jump and as you come up do 4 Russians
  • 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 Russians instead

5. Bridge


  • Lay on your back, squeeze the butt cheeks as you move the hips up and down
  • Keep pulling the stomach in and dig your heels into the ground to activate the hamstrings
  • If you want to challenge yourself, you can do one leg at a time

6. Burpees hinge squat


  • Hands on the ground, jump back into a push-up position then into a squat
  • Elbows on your thighs, back straight and move your bottom up and down feeling the stretch at the back of your legs
  • If you are a beginner, you can walk the feet in and out instead of jumping

7. Calf raises


  • You can hold on to a steady chair for balance, the legs are straight
  • Push yourself up on your toes as high as you can, then go back down again
  • You can do them with one leg or both

8. Lunge jumps


  • Get into a lunge position where both legs are bent 90 degrees, jump up and swap legs landing softly on the balls of your feet
  • Keeping the stomach in, chest up and shoulder blades together the whole time

9. Scissors


  • Lean back on your elbows or you can lay down
  • Lift the legs up bent or straight, draw your belly button in and start crossing the legs over like scissors
  • The aim is to have the legs as close as possible to the ground if there is no lower back pain

10. Mountain climbers outside hands


  • Get into a push-up position, pull your stomach in the whole time to protect your lower back
  • Bring your alternate knees to the outside of your hands, the aim is to do as many as you can to bring the heart rate up
  • For the beginners, you can move the legs without jumping

11. Crunches alternate ankle touch


  • Lay on your back, with the legs bent up or on the ground
  • Lift your shoulder blades as high as you can, touch your ankle on one side and go back down
  • Then crunch again and touch the ankle on the other side
  • Exhale as you come up and inhale on the way down

12. Shuffle burpees


  • Feet shoulder width apart, stomach in, chest up
  • Do 4 shuffles fast then get into a push-up position to do a burpee and repeat
  • If you are a beginner, you can walk the feet in and out instead of jumping