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 5 seconds (or more) between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds with a 10 seconds (or more) rest between rounds.
  5. The workout takes 30-35 minutes depending on how much rest you need.
  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. Squat lunges

  • Feet shoulder width apart squat down deep or parallel with the ground then lunge forward and squat again
  • Next, step back into a reverse lunge and repeat the squat

2. Side jump travel

  • One hand on the hips, the other shooting up in the air
  • As you travel sideways skipping, raise the opposite leg up
  • Do 4 repetitions then move to the other side

3. Walking lunges

  • Step forward, bend both legs 90 degrees, hands on your hips
  • Keep the chest up, stomach in and keep moving forward
  • If you don’t have much space, you can change to lunges on a spot instead

4. Squat jump duck walks

  • Start with a half or deep squat jump then walk forward with the legs bent and repeat
  • Keep your core engaged, chest up and shoulder blades together to protect your lower back

5. Kneeling superman to side

  • Start on your hands and knees,
  • Lift one leg and the opposite arm up straight, move the side then swap
  • Squeeze the butt cheeks with every move and pull your stomach in the whole time for more balance

6. A skip butt kicks

  • Do 4 A skips by bringing the opposite knee and arm up followed by 4 butt kicks and repeat
  • Keep your head up and shoulder blades together
  • Land softly on the balls of your feet and go as fast as you can to keep the heart rate up

7. Squat hold side lunge

  • Step out to the side by bending your leg and keeping your chest up
  • The other leg stays straight
  • Then return and move to the other side keeping your stomach in
  • As you come back, hold in a squat position for 4 seconds then repeat

8. Squat jump-front and side kick

  • Feet shoulder width apart start with a full or half squat jump
  • Then do a high or a low front and side kick followed by another squat
  • Keep the stomach in, chest up and shoulder blades together

9. Cycle crunch-reach to toes

  • Lay on your back and start with 4 cycle crunches,
  • Followed by 4 reach to toes by lifting the shoulder blades of the ground and engaging your core
  • If you find these hard, you can change to crunches instead

10. On hands plank alternate forward steps

  • Get into a push-up position, the weight on your hands and toes
  • Step forward and back with your foot and your hand on the same side then swap
  • Keep your back straight and the abs tight the whole time to protect your back

11. Crunch and leg drops

  • Lay on your back, arms behind your head, the legs bent in the air
  • Do a leg drop moving towards the ground either with both legs or alternate, then crunch and repeat
  • If you find these challenging, you can change to alternate leg drops instead

12. Star jumps side to side kick

  • Chest up, stomach in, start with double star jumps followed by side to side kicks and repeat
  • If you are a beginner, you can tap the feet side to side instead and kick lower