Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.
- A 2-minute warm-up is included.
- There are 12 exercises in 1 round and each of them is 40 seconds long.
- Rest 0-60 seconds between exercises, according to your fitness level.
- To complete the workout you will need to do 3 rounds.
- The workout takes 30-35 minutes depending on how much rest you need between rounds.
- A 2-minute stretch/ cool down included.
- 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
- 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
- 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
- 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