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. Push-ups knees in and out


  • Do a push-up on your knees, then move the knees side to side and repeat
  • Draw your belly button in to protect your lower back and keep your shoulder blades together the whole time

2. 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

3. Down dog


  • Do a tricep push-up on your knees or your toes with the arms under the shoulders
  • Keep your core engaged as you push yourself forward on the top of your toes by straightening the arms
  • Stretch your stomach then move back onto your heels pushing the chest to your thighs and repeat

4. 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

5. Mountain climbers semicircle beginners


  • 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

6. Push-ups commando on knees


  • Hands slightly wider than the shoulders, do a push-up on your knees or your toes
  • Pull the stomach in, then move up and down from your hands onto your elbows one arm at a time then repeat the push-up

7. Lat pull down lateral tricep extension


  • Lay on your stomach, arms forward
  • The abs are tight and as you lift your chest up, pull the elbows back towards your hips
  • Then straighten the arms by squeezing your triceps, return the arms forward and repeat
  • Keep your head neutral to avoid straining the neck

8. Bear crawls