Week 1

The recommendation is to complete the set twice with a 60 second timer, and then for the last set complete 8 reps of each set.

Session 1: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

Main Set (2x 1 minute rounds, 1x 8 reps to finish)   

Click on each workout to access the explainer video.

1. Goblet Squat to front raise 
2. Bent Over Rows to curtsy lunge 
3. Squat to Overhead Press
4. Deadlift to upward pull
5. Russian Twists 

 

 

Finisher 

10x Jump lunges 

10x Squat jumps 

10x Tricep dips 

10x Push ups (knees as variation) 

10x Mountain climbers 

10x Superman lifts

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch 

 

Session 2: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

Main Set (2x 1 minute rounds, 1x 8 reps to finish) 

Click on each workout to access the explainer video.  

1. Reverse Lunge to Bicep Curl
2. Push-Ups to mountain climbers (weighted optional)
3. Squat Jumps 
4. Lateral Raises to hammer curl 
5. Plank Hold (weighted optional)
6. Kettlebell swings 

Finisher 

10x jump lunges 

10x Squat jumps 

10x tricep dips 

10x Push ups 

10x Mountain climbers 

10x Superman lifts

 

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch 

 

Session 3: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

 

Main Set (2x 1 minute rounds, 1x 8 reps to finish)   

Click on each workout to access the explainer video.

1. Squat to overhead press
2. Sumo squat to upward pull
3. 3. Curtsy Lunge to Front Raise
4. Bicep curl to tricep kickback
5. Weighted deadbugs
6. Chest press with leg lifts 

Finisher:

10x jump lunges 

10x Squat jumps 

10x tricep dips 

10x Push ups 

10x Mountain climbers 

10x Superman lifts 

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch