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. Single leg squat deadlift

  • Feet shoulder width apart squat down with one leg then change to single deadlift while the other is in the air
  • If you need to, hold on to a steady chair for balance or put the other foot down every time you come up
  • If you are a beginner, you can change to both legs

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 jacks

  • 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

9. 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

10. 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

11. 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

12. 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