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
  • Sit on the floor, lean back 45 degrees and pull your stomach in
  • Inhale bring the knees to your chest, exhale abs tight and bring your legs out above the ground
  • If this is hurting your lower back, only move the legs out a little bit, alternatively stop and rest

1. Static push ups 

  • Put your hands slightly wider than shoulder width and bend the arms 90 degrees
  • Hold this position for the full round on or your toes or your knees if you are a beginner keeping your stomach muscles switched on

2. Burpees lay down

  • Get down into a push-up position by jumping or walking back,  and lay on the ground
  • Then hop or walk back to the starting point, jump up high and repeat

3. Pulsing tricep push ups

  • Start in a push-up up position with the hands shoulder width apart, right under the armpits
  • Keep your elbows in, move up and down in a small range of motion
  • You can do them on your knees or on your toes, just make sure your abs are tight the whole time

4. Jab cross

  • Bring your left leg forward shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Throw a jab and a cross, keeping your shoulder down
  • Go as fast as you can imagining you want to break through a wall

5. Single leg 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

6. Speedskaters with toe touch

  • Jump side to side, legs bent landing softly on the balls of your feet
  • Throw one leg behind keeping your hips square then touch your toes with the opposite hand and repeat

7. Lat pull down with back extension

  • Lay on your stomach, arms forward
  • Lift your chest up and pull the elbows towards your hips
  • Bring the arms back to the starting point as you lower your chest back down
  • Keep your head neutral to avoid straining the neck

8. Mountain climbers crossover

  • Get into a push-up position, the head is neutral, pull your stomach in to protect your lower back
  • Move the opposite knee to the opposite elbow with or without a jump if you are a beginner
  • The aim is to do as many as you can, to bring the heart rate up

9. Plank alternate knee tap

  • Get on your elbows and toes, arms shoulder width apart and hips square
  • Taps the alternate knees to the ground keeping your back straight
  • If you feel any pain in your lower back, change to a plank on your knees instead

10. Caterpillar push-up and jump

  • Feet shoulder width apart walk the hands out into a push-up position keeping the stomach in
  • Do one push up on your knees or your toes, then walk back in and jump up high raising the arms above the head

11. Lean back side knees to chest

  • Sit on your one side of your butt cheek, lean back 45 degrees
  • Hands on the ground to help you with balance
  • Bend the legs and bring the knees close to the chest as you breath out and pull the stomach in

12. Commando

  • Get into a plank position on your knees or your toes
  • Engage your core and keep your body straight parallel with the ground the whole time
  • Come up into a push-up position one hand at a time, lower yourself down onto your elbows and repeat