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 jacks

 

  • Do a push up on your knees or your toes then jump or walk your feet apart and back and repeat
  • Keep your body parallel with the ground, shoulder blades together and stomach in the whole time

2. Breakdancers

 

  • Get into a push-up position and kick one leg under and across to the other side then swap
  • Engage your core the whole time
  • If you find this challenging, you can change to Mountain climbers instead

3. Alternate tricep kickback renegade row

 

  • Get into a push-up position on your toes or your knees, keep your body parallel with the ground and the core engaged
  • Move the elbow to the ceiling then kick back the forearm squeezing your tricep then swap
  • If you if find this challenging, do them on your knees

4. Pendulum

 

  • Feet shoulder width apart, chest up, shoulder blades together
  • Kick the legs and swing the arms side to side with a little skip
  • Try to go as fast as you can to bring the heart rate up

5. Push-ups alternate step to hand

 

  • Do a push up on your toes or your knees
  • Then step one foot or the knee to the hand on one side and the other leg on the other side
  • Then repeat the push-ups
  • Keep your core engaged the whole time to protect your lower back

6. Deadman climbers

 

  • Lay on your stomach, come up into a push-up position and do four mountain climbers then lay back down and repeat
  • If you are a beginner, you can bring the alternate knees to the chest without jumping

7. Push away back extension

 

  • Lay on your stomach, hands by your sides near the armpits
  • Push yourself up as high as you can, straightening the arms, feel the stretch in your stomach then lower yourself down again
  • If you feel any pain in the lower back, change to alternate arm and leg raises

8. Renegade row jump in and out

 

  • Get into a push-up position, keep your body parallel with the ground and the core engaged
  • Move the alternate elbows to the ceiling, then jump or walk your feet in and out and repeat
  • If you find this challenging, you can also do them on your knees

9. Side hand plank needle thread

 

  • Get into a side plank position on your hand or elbow right under the shoulder and one foot on top of the other
  • Engage your core by sucking your belly button in
  • Then move the top arm into the gap between your body and the ground and back up
  • If you find this challenging, you can place that hand on the ground

10. Alternate knee power-ups

 

  • One foot back, chest up and shoulder blades together
  • Jump up on the front leg and drive the back knee to your chest with a skip or without
  • Then swap legs and keep alternating them to bring the heart rate up

11. Kneeling reclining abs

 

  • Start in a kneeling position, shoulder blades together, chest up
  • Lean back as far as you can, pulling the stomach in the whole time
  • Then return to the starting point

12. Shuffle switch kick

 

  • Feet shoulder width apart, stomach in, chest up
  • Do 4 shuffles alternating the feet back and forward as fast as you can then do a switch kick with a skip or without and swap legs