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 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. 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

2. 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

3. 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

4. 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

5. Plank alternate arm front tapsĀ 

  • Get on your elbows and knees or toes, arms shoulder width apart, keeping your back straight
  • Pull the stomach in like there is a burning candle under your belly button as you tap one hand to the front then swap

6. Reverse burpees high knees

  • Lay on your back then swing yourself up helping with the hands or without, jump up high and do 4 single or double high knees
  • Keep your stomach in the whole time to protect your lower back
  • If you find these hard, you can change to double high knees instead

7. Candlestick

  • Lay on your back and swing your legs and lower back up in the air supporting your back with your hands or without
  • Keep your body and legs as straight as you can by drawing the belly button in
  • Hold this position as long as you can

8. Double hook double kick combo

  • Bring your left leg forward shoulder width apart
  • Relax your hips but engage your core to support your back
  • Throw 4 hooks as fast as you can to bring the heart rate up
  • Then change to 4 alternate high or low kicks followed by the hooks again