Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.
- A 1.5-minute warm-up is included.
- There are 8 exercises in 1 round and each of them is 30 seconds long.
- Rest 0-60 seconds between exercises, according to your fitness level.
- To complete the workout you will need to do 3 rounds.
- The workout takes 20-25 minutes depending on how much rest you need between rounds.
- A 2 minute- stretch/ cool down included.
- 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. 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