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 0-60 seconds between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 30-35 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. Squat and side kick

  • Feet shoulder width apart start with a half or deep squat and a high or low side kick if you are a beginner keeping the stomach in
  • Then squat, kick to the other side and repeat

2. Front kicks

  • Feet shoulder width apart, arms up protecting your face
  • Tighten your core and lean back a little as you kick one leg forward with or without a skip then swap
  • Try and go as fast as you can to bring the heart rate up

3. Crossover Lunges

  • Feet shoulder width apart step behind and across, bending both legs 90 degrees
  • The front knee is just above the toes and the back knee gets close to the ground but not touching
  • 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 and tuck jumps

  • This is an advanced exercise, so if you are struggling, you can change to squat jumps instead or just hop on the spot
  • Start with a squat jump then bring the knee to the chest landing softly on your feet to lower the impact

5. Hip extension

  • Lay on your stomach, draw your belly button in, the head is neutral, hands by your sides
  • Squeeze the butt cheeks and lift one or both legs up as high as you can without moving any other part of your body then swap legs and repeat

6. Side kicks

  • Feet shoulder width apart, arms up protecting your face
  • Kick one leg up to the side as high as you can with or without a skip if you are a beginner and swap legs halfway

7. Deep to half squats

  • Get into a squat position, bring the thighs parallel with the ground feet shoulder width apart
  • Go as low as you can then return to the parallel
  • The weight is on your heels, keep your chest up, shoulder blades together, and the core engaged
  • If you are struggling with these, just change to squats instead

8. Lunge Jumps

  • 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
  • Keeping the stomach in, chest up and shoulder blades together the whole time
  • If you are a beginner, you can change to hops instead or In lunge knee ups

9. Plank double knee tap

  • On your elbows and toes, arms shoulder width apart, keep your back straight and the hips square
  • Tap both knees on the ground keeping the body still
  • If you feel any pain in your lower back, you can change to a plank on your knees instead

10. In lunge knee ups

  • Get into a lunge position, chest up, hands on the hips and shoulder blades together
  • Bring your knee to the chest with or without a skip if you are a beginner, while keeping the front leg bent the whole time then swap legs halfway

11. Side drops on hand

  • Get into a side plank position on one hand and one foot on top of the other
  • Engage your core, the other hand on the floor or up as you move your hips up and down
  • If you are a beginner, you can change to side drops on your elbow instead

12. Plank knees to elbows

  • Get into a plank position on your toes or knees if you are a beginner
  • Elbows are right under your shoulders, keep your back straight, hips square and the abs tight
  • Then move your knee to the elbow on the same side and swap