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. 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

2. 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

3. 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

4. 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

5. Tuck jumps

  • Start with a jump bringing the knees as high as you can then land softly on the balls of your feet
  • If you are a beginner, you can change to hop on the spot instead
  • If you have a weak bladder, keep your pelvic floor muscles switched on and stomach in the whole time

6. Reverse burpees

  • Start with a jump raising your arms above the head, then sit back placing your hands on the ground
  • Swing yourself up helping with the hands if you are a beginner or without and jump up high
  • If you find these hard, try crossing your legs on the way up and keep your belly button sucked in

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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