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. Deadlift and squat

  • Stick your bottom out, stomach in, shoulder blades together, lower back straight
  • Move the arms below the knees, feel the stretch at the back of the legs then come back up and do a squat
  • If this is hurting your lower back, you can change to squats only

2. Front and side high knees

  • Start with bringing the knee up to your chest and to your side then swap
  • Keep the stomach in and shoulder blades together
  • Try and go as fast you can landing softly on the balls of your feet
  • If you are a beginner, you can change to running on the spot instead

3. Pulsing curtsy lunges

  • Get into a curtsy lunge position bending both legs 90 degrees
  • Pulse up and down in a small range of motion and when you get halfway swap legs
  • Arms are on your hips or holding on to a steady chair
  • If you have any pain in your knees, you can change to squats instead

4. Squat hold side to side taps

  • Feet shoulder width apart, get into a squat position and hold, while you jump your feet in and out
  • If you are a beginner, you can tap your feet side to side instead
  • Keep your chest up and stomach in to help you maintain a good posture

5. Kneeling side raises

  • On your fours, keep the back straight like a table
  • Engage your core, hips are square, squeeze the butt cheeks as you lift one leg up to the side straight or bent if you are a beginner
  • Keep moving the leg up and down then swap half way

6. Jump in a square

  • Keep your feet together, hands on the hips, chest up, stomach in
  • Hop in a square one way then the other
  • 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. Squat alternate front tap

  • Feet shoulder width apart squat down as low as you can or halfway if you are a beginner
  • Then tap one foot to the front, swap legs and repeat the squat
  • Keep the stomach in, chest up and shoulder blades together

8. Lunge jumps side to side taps

  • Get into a lunge position where both legs are bent 90 degrees
  • Jump up and swap legs landing softly on the balls of your feet
  • Then tap your feet side to side and repeat the lunge jumps
  • If you are a beginner, you can change to lunge hops instead