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. Step back squats

  • Feet shoulder width apart, step back and squat down, keep the stomach in, chest up and shoulder blades together
  • Then as you come up, return to the starting point, step back to the other side and repeat
  • If you want to challenge yourself, you can try the deep squats by bringing your bottom all the way down

2. Fast feet wide

  • Feet slightly wider than shoulder width, start sprinting on the spot, land softly on the balls of your feet
  • Just imagine you are running on glass as fast as you can
  • Keep your core engaged and back straight the whole time

3. Forward lunges (arms up)

  • A big step forward bending both legs 90 degrees and the arms are behind the head or on your hips
  • The back knee is close to the ground but not touching and the front knee doesn’t go over the toes
  • Then step back and repeat keeping the abs tight and shoulder blades together

4. Quick switch squats

  • Start with a squat jump and as you come up quickly step back and return to the starting point
  • Squat down again and repeat to the other side
  • Keep the stomach in and chest up
  • If you have no knee or back pain, you can go down as low as you can

5. Reverse lunge butt kick

  • Start with a big step back, abs tight for balance, bend both legs 90 degrees
  • Then do one butt kick with the back foot keeping the weight on the front leg
  • Alternatively, you can leave the knee on the ground if you are a beginner
  • Then lunge back with the other leg and repeat 

6. Squat jumps with heel tap

  • Feet slightly wider than shoulder width
  • Start with a squat jump followed by tapping your heels as you come up then go back down and repeat
  • Keep the core engaged, chest up and shoulder blades together the whole time

7. Single leg squat/ BOTH (beginners)

  • Feet shoulder width apart squat down with one leg while the other is bent in the air
  • If you need to, hold on to a steady chair for balance or put the other foot down every time you come up
  • If you are a beginner, you can change to squats on both legs

8. Jab cross lunge jumps/ hops

  • Bring your left leg forward, relax your hips and pull your stomach in to support your lower back
  • Do 4 times jab cross, keeping your shoulder downs followed by 4 lunges jumps or hops for the beginners then repeat

9. 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

10. 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

11. 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

12. 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