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. 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

2. 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

3. Alternate kick and knee drive

 

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

4. Low pogo twists

  • Hands in a prayer position, bend the legs and 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

5. Burpees star jumps

 

  • Start with a star jump then put the hands on the ground, jump back into a push up position and return to the starting point
  • If you find these hard, you can walk the feet in out instead of jumping

6. Crab walks

 

  • Start facing up on your hands and feet, lock your elbows to squeeze your triceps and draw your belly button in
  • Keep your hips up by squeezing your butt cheeks as you walk forward and back

7. Mountain climbers semicircle

 

  • Get into a push-up position, pull your stomach in the whole time to protect your lower back
  • Bring the alternate knees to your chest as you move your feet in a semi-circle then back
  • If you are a beginner, you can move the legs without jumping

8. Walking crocodile push-ups

 

  • Start with a push up with the knee close the elbow on the same side then step forward with the other hand and knee
  • Keep your body close to the ground, the hips low and pull the stomach in
  • If you are a beginner, you can change to push-ups on your knees