Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.
- A 2-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. Push-ups on knees
- Get into a push-up position, hands wider than your shoulders
- You can do them on your knees or your toes keeping the back straight and the belly button sucked in
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 side to side
- 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