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. 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

2. 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

3. 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

4. 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

5. Plank hips side to side


  • Get into a plank position on your toes or your knees
  • The elbows are right under your shoulders, keeping your back straight
  • Move your hips side to side, pulling the stomach in the whole time
  • If you feel any pain in your lower back, change to a plank on knees

6. Burpees single leg


  • Start on one leg with a jump raising the arms above the head and pulling the stomach in
  • Then jump back into a push-up position on one leg and return to the starting point
  • You can swap the legs halfway and if you find these hard, you can change to normal burpees instead

7. On hands plank single leg


  • Get on your hands or elbows right under your shoulders and toes on one leg or both
  • Pull the stomach in like there is a burning candle under your belly button
  • Hold this position as long as there is no pain in the lower back or change to plank on knees

8. Mountain climbers travelling


  • 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 to the side then back
  • If you are a beginner, you can move the legs without jumping