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. Alternate single leg burpees

  • Start with both hands and one leg on the ground
  • Come up with a jump raising the arms above the head and pulling the stomach in
  • Then jump back into a push-up position on the other leg and return to the starting point
  • For beginners, you can do normal burpees instead

2. On hands plank straight leg in-out jumps

  • Get into a push-up position, the weight on your hands and toes
  • Jump your feet in and out keeping your legs straight as much as you can
  • If you are a beginner, walk the feet in out instead of jumping

3. Fly jacks

  • These are like jumping jacks or start jumps except the arms go in front of you
  • For those with a weak bladder, you can tap your feet side to side instead of jumping
  • Keep your belly button in, shoulder blades together and the chest up the whole time

4. High knee hops side to side

  • Imagine there is a rope between your legs and you want to skip over it
  • Land softly on the balls of your feet hoping side to side, lifting the knees up
  • For the beginners, you can put the other leg down every time you jump

5. On hands plank jacks

  • Get into a push-up position, the weight on your hands and toes
  • Jump your feet out and back keeping your back straight and abs tight
  • If you are a beginner, tap the feet side to side instead

6. High knee side kicks

  • Bring your knee to your chest, then kick the same leg out to the side
  • Try and go as fast you can to bring the heart rate up then swap legs halfway
  • If you are a beginner, you can kick lower or without the skip

7. Reverse burpees high knees

  • Lay on your back then swing yourself up helping with the hands or without, jump up high and do 4 single or double high knees
  • Keep your stomach in the whole time to protect your lower back
  • If you find these hard, you can change to double high knees instead

8. Double hook double kicks

  • Bring your left leg forward shoulder width apart
  • Relax your hips but engage your core to support your back
  • Throw 4 hooks as fast as you can to bring the heart rate up
  • Then change to 4 alternate high or low kicks followed by the hooks again

9. 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

10. Quick switch squat jumps

  • 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

11. Squat jump heel taps

  • 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

12. Jab cross lunge jumps

  • 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