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 to side

  • Get into a push-up position, hands wider than your shoulders
  • Do a push up then jump your feet in and out to the side keeping your abs tight and repeat
  • If you are a beginner, you can do the push-ups on your knees and walk instead of the jump

2. Alternate single leg burpees 

  • Start with both hands and one leg on the ground
  • Come up with a jump raising the arms above the head and pulling the stomach in
  • Then jump back into a push-up position on the other leg and return to the starting point
  • For beginners, you can do normal burpees instead

3. Tricep push-ups with a clap on knees

  • Start on your knees with your hands right under the armpits
  • Push yourself up and clap your hands before you land on the ground softly
  • Pull your stomach in the whole time to protect your back
  • If you are a beginner, just do the push-ups on your knees without the clap instead

4. On hands plank straight legs jump in and out

  • Get into a push-up position, the weight on your hands and toes
  • Jump your feet in and out keeping your legs straight as much as you can
  • If you are a beginner, walk the feet in out instead of jumping

5. Reverse plank single leg

  • Get into a plank position but the other way round
  • Holding your body up on one or two legs, the weight on your heels
  • Lock the arms, keep the legs straight and the core engaged
  • If this is hurting your back or shoulders, you can change to a normal plank instead

6. Fly jacks

  • These are like jumping jacks or start jumps except the arms go in front of you
  • For those with a weak bladder, you can tap your feet side to side instead of jumping
  • Keep your belly button in, shoulder blades together and the chest up the whole time

7. Single leg push-ups on toes

  • Get into a push-up position on your knees or your toes and lift one leg up as you do a push up then swap legs
  • Draw your belly button in to protect your lower back and keep your body straight as much as you can

8. High knee hops side to side

  • Imagine there is a rope between your legs and you want to skip over it
  • Land softly on the balls of your feet hoping side to side, lifting the knees up
  • For the beginners, you can put the other leg down every time you

9. Boat hold

  • Sitting on the ground, pull your stomach in and lean back
  • You can have your legs straight up or bent on the ground, hands pointing to your toes
  • If you feel any pain in your lower back, keep your abs tight or sit up a bit higher

 10. Burpees commando

  • Start with the hands on the ground, jump or walk back into a push-up position and do 2 commandos on each elbow on your knees or your toes
  • Then return to the starting point either by jumping or walking your feet back and jump up

11. Reach to toes/ knees to chest

  • Lay on your back, legs are in the air straight
  • Crunch 2 times by reaching up towards your toes then change to knees to chest twice and repeat the crunch
  • Make sure you pull your stomach in the whole time to protect your lower back

12. Crisscross tuck jumps

  • Feet shoulder width apart, start with a double crisscross followed by a tuck jump or a hop then repeat
  • The aim is to go as fast as you can to bring the heart rate up as long as there is no pain in your joints and the form is good