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. 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