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. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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