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. Push-ups and shoulder press

  • Start with a push-up on your knees or your toes followed by a shoulder press moving your butt up high in the air and stomach in
  • If you are a beginner, you can do them on your knees
  • You should feel this exercise in your chest, shoulders and triceps

2. 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

3. Bear plank side to side steps

  • Get on your toes and hands keeping the knees off the ground
  • Step one leg and hand to the side without twisting in the mid-section then swap
  • You should feel this exercise in your shoulders and your core, just make sure you pull your belly button in

4. 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

5. Bent over reverse flyes

  • Bend forward with the back straight, chest up, head neutral
  • Move the arms up squeezing the shoulder blades together then return to the starting point
  • If this is hurting your lower back, you can do them upright

6. 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

7. Static dips single leg

  • Hands and one or both feet on the ground if you are a beginner
  • Bend the arms 90 degrees and hold keeping the butt off the ground
  • If you are doing them on one leg, swap legs halfway
  • You should feel this exercise in your triceps

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 to improve your energy

9. Side drop leg raises

  • Start with the elbow under the shoulder, the belly button sucked in
  • The other hand on your hips or on the ground if you need help with balance
  • Do a side drop, lift one leg up and repeat then swap halfway
  • You should feel this in your obliques

10. 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

11. Reverse plank on elbows

  • Get into a plank position but the other way round
  • The weight is on your elbows and your heels
  • Keep the butt off the ground and the core engaged
  • If this is hurting your back or shoulders, you can change to a normal plank instead

12. 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