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. Spiderman push up alternate knee to elbow

  • Get into a push-up position on your toes or your knees if you are a beginner, hands slightly wider than shoulder width
  • As you bend the arms 90 degrees, bring one knee to the elbow on the same side
  • Push up then swap sides

2. Burpees

  • Start with the feet shoulder width apart, jump up high raising the arms above the head and pulling the stomach in
  • Then put the hands on the floor, jump or walk back into a push-up position if you are a beginner and return to the starting point

3. Diamond push-ups

  • Start in a push-up position on your toes or your knees with the hands under the chest in a diamond shape your thumbs and fingers touching
  • Slowly move up and down in a small range of motion, elbows by your side
  • If you find these hard you can move the hands wider

4. Arms up double high knee combo

  • Arms up above the head, bring your knee to the chest twice as the arms come down then swap
  • Keep your stomach in and chest up
  • If you are a beginner you can change to double high knees instead

5. Shoulder press

  • Hands slightly wider than shoulders width, on your toes or your knees if you are a beginner, butt up high, stomach in
  • Lower yourself down by bending the arms 90 degrees then push up, keeping your core engaged the whole time

6. Fast feet sprawls

  • Start with 4 sprints on the spot then get down and lay on your stomach
  • Walk back up using your hands and sprint again
  • Keep the stomach in the whole time to protect your lower back

7. Back extension holds

  • Lay on your stomach, put your hands together behind your back
  • Draw the belly button in and lift your chest up
  • The head is neutral, squeeze your butt cheeks and pull your shoulder blades together as you hold this position

8. Side to side jumps

  • Keep your feet together hoping side to side
  • 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

9. Side plank on hands

  • Get into a side plank position on one hand or elbow if you are a beginner and one foot on top of the other
  • The hand is right under the shoulder
  • Engage your core by sucking your belly button in, hands on your hips or up
  • Hold this position then swap sides halfway

10. Crossover mountain climbers

  • Get into a push-up position, the head is neutral, pull your stomach in to protect your lower back
  • Move the opposite knee to the opposite elbow with or without a jump if you are a beginner
  • The aim is to do as many as you can, to bring the heart rate up

11. Sit up and twist

  • Lay on your back, legs are bent on the floor, arms behind the head
  • Lift yourself all the way up, the stomach is tight as you twist to one side
  • Then come up again and twist to the other side
  • If you are not able to do a full sit up, you can change to crunches instead

12. Lean back side to side twist

  • Lean back, feet in the air or on the ground if you are a beginner pulling the stomach in
  • Move the arms side to side
  • If you have any pain in the lower back, keep your feet on the ground and come up higher