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 theĀ 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. Burpees commando beginners

  • 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

2. Crisscross hops

  • 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

3. Caterpillar jacks

  • Feet shoulder width apart walk the hands out into a push-up position keeping the stomach in the whole time to protect your back
  • Then jump the feet into a star or tap them side to side if you are a beginner
  • Next walk back in and jump up high raising the arms above the head

4. Lean back side to side

  • Lean back, keeping your legs in the air
  • Pull the stomach in and move the arms straight or bent side to side
  • If you have any pain in the lower back, keep your feet on the ground and come up higher

5. Bridge alternate kick out

  • Get into a reverse plank position, the legs bent, hips up and stomach in
  • Kick out the alternate legs with or without a skip if you are a beginner
  • Keep the momentum to bring the heart rate up

6. Round of applause

  • Get on your fours with your arms and legs close together
  • Shift the weight on your hands, then kick back and tap the ankles together
  • Then shift the weight on your feet and clap your hands and repeat

7. Front star jumps

  • Chest up, stomach in
  • Jump up in a star shape by moving your feet apart and arms forward then up
  • If you have a weak bladder, keep the legs closer together or tap one foot at a time instead

8. Push-ups feet side to side

  • Do a push-up on your knees or your toes, then jump or walk your feet side to side and repeat
  • Draw your belly button in to protect your lower back and keep your shoulder blades together the whole time