Week 2

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. Squat press
2. Press up – shoulder tap 
3. Step ups (added weight) 
4. Skipping 
5. Battlerope (swop for fast arm circles at home)

Finisher 

10x  Star jumps 

10x Squat jumps 

10x Elbow to knee 

10x Backwards lunge 

10x Curtsy pulses 

10x Torso twisters  

10x Leg lifts 

10x Bicycles

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. Tricep dips 
2. Curtsy with bicep curl
3. Weighted sit ups
4. Jump Squats
5. Plank shoulder taps 
6. Bent over Rows 

Finisher 

10x  Star jumps 

10x Squat jumps 

10x Elbow to knee 

10x Backwards lunge 

10x Curtsy pulses 

10x Torso twisters  

10x Leg lifts 

10x Bicycles

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. Clam shells 
2. Bicep curl to tricep kickback
3. Squat to press
4. Torso Twisters
5. Mountain climbers 

Finisher:

10x  Star jumps 

10x Squat jumps 

10x Elbow to knee 

10x Backwards lunge 

10x Curtsy pulses 

10x Torso twisters  

10x Leg lifts 

10x Bicycles

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch