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. 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

2. 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 up

3. Speed skaters half burpees

  • Jump side to side throwing one leg behind the other followed by a half burpee then repeat
  • If you are a beginner, you can step your feet back instead of jumping

4. Mountain climbers high knees

  • Get into a push-up position, pull your stomach in the whole time to protect your lower back
  • Do 3 mountain climbers with or without a skip followed by a high knee then repeat

5. Speedball forward and back

  • Start with the hands shoulder height in front of you
  • Rotate them forward then reverse half way
  • Try and go as fast as you can to bring the heart rate up and to feel the burn in your shoulders

6. Burpee push up long jump

  • Start with a push-up on your knees or your toes then jump up high followed by a long jump
  • Then turn around and repeat
  • This is a great exercise to improve your fitness and lose weight

7. Mountain climbers upper cuts

  • Start with 4 mountain climbers either jumping or tapping your feet if you are a beginner
  • Followed by 4 upper cuts then repeat
  • The aim is to do them as fast as you can to improve your fitness and burn more calories

8. Fast feet forward and back

  • Shoulder blades together and your chest up
  • Start with running on the spot moving the feet forward and back as fast as you can

9. 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

10. 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

11. 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

12. 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