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 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. 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 a 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. Squats

  • Feet shoulder width apart squat down, keep the stomach in, chest up and shoulder blades together
  • Breath in on the way down and pull your stomach in as you breathe out on the way up
  • You can try the deep squats if you have no knee, hip or back pain by bringing your bottom all the way down

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