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. Jab cross-hook-upper cut

  • Bring your left leg forward shoulder width apart
  • Relax your hips, pull your stomach in and keep your shoulders down
  • Throw a jab and a cross followed by a couple of hooks then upper cuts and repeat
  • The aim is to go as fast as you can, to bring the heart rate up

2. On hands plank knee to chest and elbow

  • Get into a push-up position, the weight on your hands and toes
  • Bring your knees to your chest then to your elbow alternating between the legs with or without a skip
  • Keep your back straight and the abs tight

3. Side-front jumps

  • Keep your feet together hoping side to side then forward and back
  • 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

4. Burpees-reverse plank

  • Hands and feet on the ground facing up
  • Hop or walk your feet to the front and back then jump up high
  • Then put your hands on the ground and do a burpee jumping or walking your feet back
  • When you return to the starting point, repeat the reverse plank

5. 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

6. 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

7. 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

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