Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.
- A 1.5-minute warm-up is included.
- There are 8 exercises in 1 round and each of them is 30 seconds long.
- Rest 0-60 seconds between exercises, according to your fitness level.
- To complete the workout you will need to do 3 rounds.
- The workout takes 20-25 minutes depending on how much rest you need between rounds.
- A 2 minute- stretch/ cool down included.
- 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 jump