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-ups feet jump in and out


  • Do a push up on your toes or your knees
  • Then jump or step your feet in towards your chest and out then repeat the push-up
  • Keep your core engaged the whole time to protect your lower back

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


  • 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


  • 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. 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

9. Lean back side knees to chest


  • Sit on your one side of your butt cheek, lean back 45 degrees
  • Hands on the ground to help you with balance
  • Bend the legs and bring the knees close to the chest as you breath out and pull the stomach in

10. 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

11. Cycle crunch straight legs


  • Lay on your back, lift your legs up straight, arms behind the head, elbows out
  • Engage your core and twist the elbow to the opposite leg while the other goes down then swap
  • Imagine you are trying to bring your ribs to your hips by lifting up higher

12. 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