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 the 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. 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