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. Lay down push-ups

  • Start on your stomach, hands slightly wider than shoulder width apart
  • Push yourself up from the floor, coming up on your toes or knees if you are beginners
  • Then bend the arms, lower yourself down again and repeat

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. Floor dips

  • Hands shoulder width apart and one or both feet on the ground, facing up
  • Bend the arms 90 degrees keeping the butt off the ground, then squeeze the triceps by locking the elbows and repeat

4. Caterpillar 

  • Feet shoulder width apart walk the hands out into a push-up position keeping the stomach in the whole time to protect your back
  • Then walk back in and jump up high raising the arms above the head
  • The aim is to do as many as you can to bring the heart rate up as long as the form is good

5. Tricep push-ups

  • Start in a push-up position on your toes or your knees if you are a beginner with the hands shoulder-width apart under the armpits
  • Elbows in by your sides, lower yourself down to the ground then push back up and repeat

6. Speed skaters

  • Jump side to side landing softly on the balls of your feet
  • Keep your stomach in and chest up
  • Bend the legs as you throw one leg behind keeping your hips square and using the arms to help with your balance

7. 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

8. 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

9. Lean back knees to chest

  • Sit on the floor, lean back 45 degrees and pull your stomach in
  • Inhale bring the knees to your chest, exhale and move your legs out bent or straight
  • Try not touching the ground but If this is hurting your lower back, you can rest the legs with every repetition

10. On hand plank in and out jumps

  • Get into a push-up position, the weight on your hands and toes
  • Jump or walk your feet in and out if you are a beginner keeping your back straight and hips down as much as you can
  • Keep the momentum drawing the belly button in the whole time

11. Pretzel Crunch

  • Lay on your back, legs in a pretzel shape
  • Arms behind your head, elbows out
  • Lift your shoulder blades off the ground as high as you can
  • Exhale as you come up and inhale as you go back down pulling the stomach in

12. Hooks

  • Bring your left leg forward shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Throw a hook to one side then the other keeping your shoulder downs
  • Imagine you want to break through a wall
  • The aim is to go as fast as you can, to bring the heart rate up