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. Alternate chest and tricep push-ups

  • Get into a push-up position on your knees or your toes
  • Start with the hands slightly wider than the shoulders
  • Do a push up then step the feet and hands in so the hands are under your armpits
  • Do another push-up, return to the starting point and repeat

2. Jab cross-hook-upper cut

  • Bring your left leg forward shoulder width apart
  • Relax your hips, pull your stomach in and keep your shoulders down
  • Throw a jab and a cross followed by a couple of hooks then upper cuts and repeat
  • The aim is to go as fast as you can, to bring the heart rate up

3. Breaststroke

  • Lay on your stomach, lift your legs and chest up and engage your core
  • Move the arms forward above the ground then pull back doing a breaststroke then repeat

4. On hands plank knee to chest and elbow

  • Get into a push-up position, the weight on your hands and toes
  • Bring your knees to your chest then to your elbow alternating between the legs with or without a skip
  • Keep your back straight and the abs tight

5. Dips crab walk

  • Hands shoulder width apart, do 2 dips keeping the butt off the ground so you feel the burn in your triceps
  • Then do 4 crab walks keeping your hips up by squeezing your butt cheeks as you walk forward then repeat the dips

6. Side-front jumps

  • Keep your feet together hoping side to side then forward and back
  • Make sure you land softly to lower the impact
  • The aim is to do as many as you can to bring the heart rate up

7. Push up alternate front taps

  • Do a push up on your knees or toes, arms shoulder width apart, keeping your back straight
  • Pull the stomach in as you tap one hand to the front, repeat the push up then swap

8. Burpees-reverse plank

  • Hands and feet on the ground facing up
  • Hop or walk your feet to the front and back then jump up high
  • Then put your hands on the ground and do a burpee jumping or walking your feet back
  • When you return to the starting point, repeat the reverse plank

9. Toes to ceiling leg drops

  • Lay on your back, lift your butt off the ground and point your knees or your toes to the ceiling
  • On the way down change to leg drops with both legs or alternate if you are a beginner
  • Draw your belly button in and if you feel any pain in your lower back, change to a plank instead

10. Shuffle high knees

  • Start with 4 shuffles followed by 4 high knees then repeat
  • If you find these hard, you can do running on the spot instead
  • This is a great exercise to get the heart rate up so you can improve your energy

11. Side leg raise crunch

  • Lay on your side one hand behind your head and the other on the ground
  • Do a side crunch pointing the elbow towards your knees
  • You can raise your legs up or keep them on the ground if you are a beginner
  • Repeat the crunches then swap sides hallway

12. Hooks

  • Bring your left leg forward shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Throw a hook side to side like you want to break through a wall
  • The aim is to go as fast as you can, to bring the heart rate u