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. Squats crossover jab

  • Feet shoulder width apart squat down, keep the stomach in, chest up and shoulder blades together
  • Twist in the hips and jab to one side then squat again and swap
  • You can try the deep squats if you have no knee, hip or back pain by bringing your bottom all the way down

2. Squats pivot jump

  • Squat and jump by pivoting the legs to the front then swap
  • Keep your chest up and the core engaged the whole time
  • You can do half or deep squats by going all the way down

3. Reverse lunge (arms up)

  • Start with a big step back, bend both legs 90 degrees
  • The front knee is just above the toes and the back knee gets close to the ground but not touching
  • Arms straight up or on your hips
  • If you are struggling with balance, you can hold onto a steady chair in front of you

4. Gorilla jumps side to side

  • The feet are wide, toes pointing out and the knees following the direction of the toes
  • Start with a low squat position, hands on the ground
  • Then jump to the side by moving the arms first keeping your abs tight

5. Prone bent leg heel lifts

  • Lay on your stomach, draw your belly button in, hands under your chin
  • Squeeze the butt cheeks and lift one or both legs up as high as you can then swap legs or repeat

6. High knees butt kick

  • Start with running on the spot bringing the alternate knees or double knees up to your chest, then swap to butt kicks
  • Keep the stomach in and shoulder blades together
  • Try and go as fast you can landing softly on the balls of your feet

7. Sissy squats

  • Feet shoulder width apart, heels up, come up on your toes
  • Lean back and squat down by keeping the body in one line
  • Your core is engaged, chest up and shoulder blades together

8. Lunge jump side step

  • Get into a lunge position where both legs are bent 90 degrees
  • Jump up and swap legs landing softly on the balls of your feet
  • Then step to the side and repeat
  • If you are a beginner, you can change to lunge hops instead

9. Alternate single leg bridge crunch combo

  • Lay on your back, squeeze the butt cheeks as you move the hips up and down on one or both legs
  • Next, pull the stomach in and come up in a crunch as high as you can, then swap back to the bridge

10. On hands plank jacks

  • Get into a push-up position, the weight on your hands and toes
  • Jump your feet out and back keeping your back straight and abs tight
  • If you are a beginner, tap the feet side to side instead

11. Crunches in and out ankle touch

  • Lay on your back, with the legs bent up or on the ground
  • Lift your shoulder blades as high as you can, reach to your ankles between the legs and go back down
  • Then crunch again and reach to the ankles on the outside of the legs and repeat

12. High knee side kick combo

  • Bring your knee to your chest, then kick the same leg out to the side
  • Try and go as fast you can to bring the heart rate up then swap legs halfway
  • If you are a beginner, you can kick lower or without the skip