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 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. 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

2. 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

3. 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

4. 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

5. Plank alternate knee to chest

  • Get into a plank position on your elbows and knees or toes
  • Shoulder blades together and the core engaged the whole time
  • Bring one knee to the chest then swap
  • If you feel any pain in your lower back, you can change to a static plank instead

6. Star jumps alternate front kicks

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

7. Cross reach to toes

  • Lay on your back, arms apart, belly button sucked in
  • Move one arm to the opposite toe as you breathe out then swap legs and repeat

8. On hands plank knee to chest skip

  • Get into a push-up position, the weight on your hands and toes
  • Keep your back straight and the abs tight the whole time to protect your back
  • Bring one knee to the chest with or without a skip then swap legs half way