Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.
- A 2-minute warm-up is included.
- There are 8 exercises in 1 round and each of them is 30 seconds long.
- Rest 0-60 seconds between exercises, according to your fitness level.
- To complete the workout you will need to do 3 rounds.
- The workout takes 20-25 minutes depending on how much rest you need between rounds.
- A 2-minute stretch/ cool down included.
- 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
- Get into a push-up position on your toes or your knees if you are a beginner
- Hands wider than your shoulders keeping the back straight
- Bend the arms 90 degrees lowering your chest to the ground then push yourself up again and repeat
2. On hands plank side to side jump
- Get into a push-up position, the weight on your hands and toes
- Jump or walk your feet side to side if you are a beginner keeping your back straight and the core engaged
3. Tricep push-ups side to side jump
- Start in a push-up position on your knees with the hands shoulder-width apart, straight under the armpits
- Elbows in by your sides, lower yourself down then push up and move your hands to the other side
- If you are a beginner, you can do the pushups on the spot instead
4. Upper cuts
- Left leg forward feet shoulder width apart
- Relax your hips but pull your stomach in to support your back
- Do the upper cuts, keeping your shoulder downs imagine you are punching someone in the chin
- The aim is to go as fast as you can, to bring the heart rate up
5. 4 Point alternate arm and leg raises
- Get on your hands and knees creating a table top
- Draw the belly button in to help you maintain a straight back
- Then lift one arm and the opposite leg so they are parallel with the ground then swap
- If you find these hard on your knees, you can also do them laying on your stomach
6. Long jump step back
- Start with the feet shoulder width apart, jump forward as far as you can by swinging the arms back
- Land softly on your feet keeping the knees bent the whole time
- The aim is to bring the heart rate up, so try and do as many as you can
7. Pulsing push ups
- Start in a push up position on your toes or your knees if you are a beginner with the hands a little wider than shoulder width apart
- Then slowly move up and down in a small range of motion keeping the belly button sucked in the whole time
8. Mountain climbers
- Get into a push-up position, pull your stomach in the whole time to protect your lower back
- Bring your alternate knees to your chest with or without a skip if you are a beginner
- The aim is to do as many as you can to bring the heart rate up