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 theĀ 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. Squats

  • Feet shoulder width apart squat down then return to the starting point squeezing the butt cheeks
  • Keep the stomach in, chest up and shoulder blades together
  • You can try the deep squats if you have no knee, hip or back pain by bringing your bottom all the way down

2. High Knees

  • Start with running on the spot bringing the alternate knees up to your chest, keeping the stomach in and shoulder blades together
  • Try and go as fast you can landing softly on the balls of your feet
  • If you are a beginner, you can change to running on the spot instead

3. Reverse Lunges

  • Start with a big step back, bend both legs 90 degrees
  • The front knee is just above the toes and the back knee gets close to the ground but not touching
  • Keep the chest up and stomach in
  • If you are struggling with balance, you can hold onto a steady chair in front of you

4. Squat and jump

  • Feet shoulder width apart, start with a squat then jump on the way up, keeping the stomach in, chest up and shoulder blades together
  • If you want to challenge yourself, you can do full squats by bringing your bottom all the way down

5. Donkey kicks

  • Start on your hands and knees, lift one leg up bent 90 degrees and move it up and down without twisting in the mid-section
  • Squeeze the butt cheeks with every move and pull your stomach in the whole time to protect your lower back

6. Butt kicks

  • Start with running on the spot bringing your heels to your butt cheeks
  • Keep your head up, shoulder blades together and stomach in
  • Land softly on the balls of your feet and go as fast as you can to keep the heart rate up

7. Squat holds

  • Feet shoulder width apart, get into a squat position and hold for the full round as long as there is no pain in the knees or your lower back
  • Keep your chest up and the abs tight
  • If you are a beginner, you can lean against a wall and come a bit higher

8. Lunge Jumps

  • Get into a lunge position where both legs are bent 90 degrees, hop and swap legs landing softly on the balls of your feet
  • Keeping the stomach in, chest up and shoulder blades together the whole time

9. Alternate leg drops

  • Lay on your back, the core engaged
  • Breathe out as you pull your stomach in and lower your leg bent or straight close to the ground but not touching
  • Breathe in on the way back then swap

10. 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

11. Oblique crunch

  • Lay on your back, arms behind the head, elbows out
  • One leg on top of the other
  • Breathe out as you pull your stomach in and move the elbow to the opposite knee by lifting your shoulder blades off the ground
  • Inhale as you go back then repeat and swap sides halfway

12. Star jumps

  • Chest up, stomach in, jump up in a star shape by moving your feet and arms apart
  • If you have a weak bladder, keep the legs closer together or tap the feet side to side instead