Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions:

  1. A 1.5-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 theĀ 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. 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