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. Bear Squats

  • Hands under the shoulders, bottom up and the weight is on your toes as you sit back onto your calf muscles
  • Use your thighs to straighten the legs, keeping your abs tight and shoulders down
  • If you feel any pain in your lower back, you can change to standing squats instead

2. Running on the spot

  • Land softly on the balls of your feet, Imagine you are running on a glass
  • Keeping your stomach in, chest up and shoulder blades together
  • Sprint as fast as you can to bring the heart rate up

3. Forward lunges

  • A big step forward bending both legs 90 degrees
  • The back knee is close to the ground but not touching and the front knee doesn’t go over the toes
  • Then step back and swap legs keeping the core engaged and shoulder blades together

4. 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

5. Lamp post

  • On your fours, keep the back straight like a table and the legs bent 90”
  • Engage your core, hips are square, squeeze the butt cheeks as you lift one knee up to the side then lower it down and repeat
  • You will swap sides halfway

6. Toe taps 

  • Chest up, stomach in, shoulders down
  • you can have your hand on your hips as you tap your toes in the front
  • Alternate the feet as fast as you can to bring the heart rate up

7. Pulsing squats

  • Feet shoulder width apart get into a squat position
  • Keep your chest up and shoulder blades together
  • Pull your stomach in as you move up and down keeping your thighs parallel with the ground
  • If you are a beginner, you can change to squats instead

8. Frog jumps

  • Get down into a frog position, or into a squat position if you are a beginner
  • The heels up, hands on the hips
  • Keep your chest up the whole time
  • If you find these hard, you can walk forward instead of jumping

9. Plank 

  • Get on your elbows and toes or knees if you are a beginner, arms shoulder width apart, keeping your back straight, hips square
  • Hold this position pulling the stomach in the whole time like there is a burning candle under your belly button

10. 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

11. Side drops

  • The elbow is right under the shoulder and the core is engaged
  • You can have the other hand on the floor to help you with balance or up
  • Then move your hips up and down not touching the ground and swap sides halfway

12. Plank walk side to side

  • On your elbows, arms shoulder width apart, keeping your back straight, hips square
  • Walk your feet side to side or move your knees in the same direction if you are a beginner
  • If you feel any pain in your lower back, you can change to a plank on your knees instead