Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions:

  1. A 1.5-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. 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