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 theĀ 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. Push-ups hands jump side to side

  • Start in a push-up position on your knees with the hands wider than shoulder-width apart
  • Lower yourself down then push up and jump or walk your hands to the side
  • If you are a beginner, you can change to push-ups on knees instead

2. 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

3. Push-ups alternate knee to chest

  • Get into a push-up position, placing the hands wider than your shoulders
  • Do a push up then move the alternate knee to the chest, keeping your abs tight then repeat
  • If you are a beginner, you can do the push-ups on your knees instead

4. 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

5. Lat pull down legs up

  • Lay on your stomach, arms forward, legs up and the abs tight
  • Lift your chest up and pull the elbows back towards your hips
  • Then return to the starting point and repeat
  • Keep your head neutral to avoid straining the neck

6. 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

7. Push-ups alternate shoulder taps

  • Get into a push-up position on your knees or your toes, hands wider than your shoulders
  • Push yourself up keeping the back straight and the core engaged
  • Then tap the alternate shoulders and repeat

8. Push-ups feet jump side to sideĀ 

  • 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

9. Boat hold

  • Sitting on the ground, pull your stomach in and lean back
  • You can have your legs straight up or bent on the ground, hands pointing to your toes
  • If you feel any pain in your lower back, keep your abs tight or sit up a bit higher

10. Burpees commando

  • 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

11. Double reach to toes knee to chest

  • Lay on your back, legs are in the air straight
  • Crunch 2 times by reaching up towards your toes then change to knees to chest twice and repeat the crunch
  • Make sure you pull your stomach in the whole time to protect your lower back

12. Crisscross tuck jumps

  • 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