WEEK 1

WORKOUT 1
5 minutes continuous: Complete as many rounds as possible within 5 min
ORDER EXERCISE REPS
A1 Jump squats (L) 8
A2 High Knees (L) 15 each leg
A3 Pulse squats (L) 12
A4 Mountain Climbers (abs) 30 (15 each leg)
A5 Stationary Lunges (L) 8(each leg)

ORDER EXERCISE REPS

B Rest 2 min

5 minutes continuous: Complete as many rounds as possible within 5 min

ORDER EXERCISE REPS
C1 Sumo Squats (L) 10
C2 Explosive Step Ups (L) 8 (each leg)
C3 Regular Push Ups ( c) 8
C4 Plank Jacks (abs) 15
C5 Shoulder Taps (s) 15 each arm

ORDER EXERCISE REPS

D Rest 2 min

Then repeat once more from the top again

WORKOUT 2
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Wide Push Ups (chest) 8
A2 Mountain climbers (abs) 20 each leg
A3 Side lunges (L) 6 each side
A4 Plank (abs) 30 sec
A5 Burpees (fb) 8
A6 Curtsy squats (L) 8 each leg
A7 Bench Dips (arms) 15
A8 Rest 2 min

PART 2 No rest in between Reps

1 Lying leg raises (abs) 10
2 Single leg glute bridge (L) 8 each leg
3 Jumping lunges (L) 8 each leg
4 Lying flutter kicks (abs) 20 sec
Rest 90 sec- repeat 3 x

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Table body rows (B) 8 4 40 sec
B Bench Dips (a) 15 4 30 sec
C In an out squat jumps (L) 12 4 45 sec
D Hollow body holds (abs) 10 sec 8 30 sec
E Lying Leg Raises (abs) 15 4 45 sec
F Lying Windscreen Whipers (abs) 10 4 45 sec
G High knees (L) 20 sec 4 40 sec
H Star jumps (FB) 30 sec 6 30 sec

WORKOUT 4
Repeat 4 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 High Knees (L) 20 sec
A2 Mountain Climbers (abs) 20 each leg
A3 Jump Squats (L) 15
A4 Burpees (fb) 8
A5 Rest 90 sec

PART 2
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Glute kick backs (L) 12 each leg 4 30 sec
B Push up holds (chest) 10 sec 4 30 sec
C Reverse lunge with knee drive (L) 8 each leg 4 45 sec

WORKOUT 5
Complete each pair for the total of 2 mins. Alternate between each exercises given rep number without rest(if
possible) for the 2 min total. Rest 30 sec then move onto the next pair. EG- A1 (8 reps each arm) then onto A2 for 8
reps of Squat jumps back to A1 and so on for 2 mins total.

ORDER EXERCISE REPS SETS

A1 Shoulder platform press ups (S) 8 each arm 2 min
A2 Jump squats (L) 8
B1 Plank Jumps ins (abs) 8 2 min
B2 Pulsing Lunges (L) 10 (each leg)
C1 Table body rows (B) 8 2 min

C2 Explosive Step ups (L) 10 (each leg)

D1 Bench/chair dips (A) 10 2 min
D2 Heel tap crunches (ABS) 15 each side
E1 Jumping Lunges (L) 6 each leg 2 min
E2 Incline push ups (CH) 8

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 2

WORKOUT 1
Repeat 4 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Sumo Squats (L) 12
A2 Regular Push Ups (chest) 8
A3 Shoulder platform press ups (sh) 8 each arm
A4 Mountain Climbers (abs) 20 sec
A5 Rest 90 sec
After 4 rounds move to circuit B

Repeat 4 Rounds of: No/min rest between exercises

B1 Sumo Squat Jumps (L) 10
B2 High Knees (L) 20 sec
B3 Jumping Lunges (L) 8 (each leg)
B4 Explosive step ups (L) 8 each leg
B5 Rest 90 sec

WORKOUT 2
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A Burpees (fb) 8

B Regular Push Ups (chest) 8

C Shoulder Taps (s) 10 (each arm)
D Plank (abs) 30 sec
E Jumping lunges (L) 8 (each leg)
F High knees (L) 15 each leg
G Plank jump ins (abs) 12
H Rest 2 min

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Pike push ups (S) 5 4 45 sec
B Close grip table body rows (B) 6 4 1 min
C1 Side lunges (L) 10 each leg 4 (superset) 1 min
C2 Bench Dips (A) 10
D Close Grip Push ups (CH) 8 4 1 min
E Mountain Climbers (ABS) 30 sec 4 30 sec
F1 Plank jacks (ABS) 20 sec 4 (superset) 1 min
F2 Jump Squats (L) 12

WORKOUT 4
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Jump Rope (CA) 30 sec 10
30 sec
B Run (CA) 3 min 5 90 sec
C Lying scissor kicks (ABS) 15 sec 5 30 sec
D Lying flutter kicks (ABS) 15 sec 5 45 sec
E Lying leg raises (ABS) 10 5 30 sec

WORKOUT 5
5 minutes continuous: Complete as many rounds as possible within 5 min
ORDER EXERCISE REPS
A1 Curtsy squats (L) 8 each leg
A2 High Knees (L) 15 each leg
A3 Plank jacks (abs) 12
A4 Mountain Climbers (abs) 40 (20 each leg)
A5 Walking Lunges (L) 8(each leg)

ORDER EXERCISE REPS

B Rest 2 min

5 minutes continuous: Complete as many rounds as possible within 5 min

ORDER EXERCISE REPS
C1 Burpees (fb) 10
C2 Low duck walk (fb) 10 (each leg)
C3 Regular Push Ups ( c) 8
C4 Glute kick backs (L)) 15 each leg
C5 Shoulder Taps (s) 15 each arm

ORDER EXERCISE REPS

D Rest 2 min
Repeat twice through

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 3

WORKOUT 1
5 minutes continuous: Complete as many rounds as possible within 5 min
ORDER EXERCISE REPS
A1 Jumping Lunges (L) 12 (each leg)
A2 Wall Sits (L) 30 secs
A3 Explosive Step Ups (L) 10 (each leg)
A4 High Knees (L) 15 (each leg)

ORDER EXERCISE REPS

B Rest 2 min

5 minutes continuous: Complete as many rounds as possible within 5 min

ORDER EXERCISE REPS
C1 Plank (abs) 40 sec
C2 Mountain Climbers (abs) 20 (each leg)
C3 Regular Push Ups (chest) 8
C4 Reverse Stationary Lunges (L) 8 (each leg)

ORDER EXERCISE REPS

D Rest 2 min
Then repeat once more from the top again

WORKOUT 2
Repeat 4 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A Burpees (fb) 10
B Shoulder Platform Press Ups (S) 15 (each arm)
C Wide Push Ups (chest) 6
D Pike Push Ups (S) 6
E Bench Dips (A) 12
F Squat Jumps (L) 15
G Table body rows (B) 10
H Rest 2 min

PART 2 No rest in between Reps

1 Jumping lunges (L) 8 each leg
2 Explosive step ups (L) 8 each leg
3 Single leg glute bridge (L) 8 each leg
4 Mountain Climbers (abs) 30 sec
Rest 90 sec- repeat 3 x
WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Shoulder platform press ups (S) 25 sec 4 45 sec
B Incline push ups (chest) 10 4 45 sec
C1 Wall Walk Outs (S) 2 4 (superset) 1 min
C2 Jumping Lunges (L) 10 (each leg)
D Diamond Push Ups (chest) 5 4 45 sec
E Mountain Climbers (abs) 30 sec 4 30 sec
F1 Shoulder taps (S) 10 each arm 4 (superset) 1 min
F2 Regular Push Ups (Chest) 8

WORKOUT 4
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Reverse lunge with knee drive (L) 30 sec 5 30 sec
B Explosive step up (L) 10 each leg 5 1 min
C Lying flutter kicks (abs) 20 sec 5 20 secr
D Hollow body holds (abs) 15 sec 8 15 sec
E High knees (L) 30 sec 5 30 sec

PART 2 No rest in between Reps

1 Alternating plank (abs) 20 sec

2 Wall sit (L) 40 sec
3 Single leg glute bridge (L) 8 each leg
4 Glute kick backs (L) 15 each leg
Rest 90 sec- repeat 3 x

WORKOUT 5
Complete each pair for the total of 2 mins. Alternate between each exercises given rep number without rest(if possible) for the 2 min
total. Rest 30 sec then move onto the next pair. EG- A1 (8 reps each arm) then onto A2 for 8 reps of Squat jumps back to A1 and so
on for 2 mins total.

ORDER EXERCISE REPS SETS

A1 Burpees (FB) 6 2 min
A2 Jump squats (L) 8
B1 Side to side plank Jump ins (ABS) 8 each side 2 min
B2 Plank jacks (ABS) 12
C1 Alternating plank (abs) 10 each arm 2 min

C2 Reverse lunge with knee drive (L) 10 (each leg)

D1 Bench/chair dips (A) 10 2 min
D2 Heel tap crunches (abs) 15 each side
E1 Jumping Lunges (L) 8 each leg 2 min
E2 Pike push ups (S) 8

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 4

WORKOUT 1
Repeat 4 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Door frame rows (B) 8 each arm
A2 Regular Push Ups (chest) 10
A3 Wall sit (L) 45 sec
A4 Bench dips (A) 15
A5 Rest 90 sec
After 4 rounds move to circuit B

Repeat 4 Rounds of: No/min rest between exercises

B1 Burpees (FB) 10
B2 Pulse lunges (L) 15 sec each leg
B3 Lying Leg Raises (ABS) 15
B4 Alternating Plank (ABS) 30 sec
B5 Rest 90 sec

WORKOUT 2
Repeat 4 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Burpees (FB) 10
A2 Heel Tap Crunches (ABS) 15 (each side)
A3 Shoulder Platform press ups (S) 10 (each arm)
A4 Side Plank (ABS) 30 (each side)
A5 Rest 90 sec
After 4 rounds move to circuit B

Repeat 4 Rounds of: No/min rest between exercises

B1 Squats (L) 20
B2 Incline diamond push ups (A/ch) 8
B3 Glute kick backs (L) 8 each leg
B4 High Knees (L) 30 sec
B5 Rest 90 sec

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Sumo squat jumps (L) 15 5 45 sec
B Close grip table body rows (B) 10 5 1 min
C1 Alternating plank (abs) 30 sec 5 1 min
C2 Bench Dips (A) 12
D1 Incline Push Ups (chest) 8 5 1 min
D2 Mountain climbers (abs) 12
G High Knees (L) 20 sec 5 45 sec
H Jump squats (L) 15 5 1 min

WORKOUT 4
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Side plank (abs) 30 sec each side 6 30 sec
B In and out crunches (abs) 20 5 30 sec
C Heel tap crunches (abs) 20 each side 5 45 sec
D Plank jump ins (abs) 12 5 1 min
E Burpees (Fb) 12 5 1 min

WORKOUT 5
5 minutes continuous: Complete as many rounds as possible within 5 min
ORDER EXERCISE REPS
A1 Sumo squats (L) 20
A2 Curtsy squats (L) 8 each leg
A3 Incline push ups (chest) 8
A4 High Knees (L) 15 (each leg)

ORDER EXERCISE REPS

B Rest 2 min

5 minutes continuous: Complete as many rounds as possible within 5 min

ORDER EXERCISE REPS
C1 Alternating plank (abs) 15 each arm
C2 Mountain Climbers (abs) 15 (each leg)
C3 Pulse squats (L) 15
C4 Star jumps (Fb) 30

ORDER EXERCISE REPS

D Rest 2 min
Then repeat once more from the top again

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 5

WORKOUT 1
5 minutes continuous: (complete as many rounds as possible in 5 min non-stop of circuit A)
ORDER EXERCISE REPS
A1 Squats jumps (L) 10
A2 Explosive Step ups (L) 10 (each leg)
A3 Shoulder platform Press ups (S) 8 each arm
A4 Mountain Climbers(Abs) 40 (20 each leg)
A5 Reverse lunges with knee drive (L) 10 (each leg)

ORDER EXERCISE REPS

B Rest 2 min

5 minutes continuous:(complete as many rounds as possible in 5 min non-stop of circuit C)

ORDER EXERCISE REPS
C1 Door frame rows (B) 6
C2 Diamond Push Ups (chest) 8
C3 Bench Dips (A) 15
C4 Side to side plank jump ins (Abs) 6 each side
C5 Shoulder Taps (S) 15 each arm

ORDER EXERCISE REPS

D Rest 2 min

Then repeat once more from the top again

WORKOUT 2
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Glute kick backs (L) 15 each leg
A2 Single leg glute bridge (L) 8 each leg
A3 Regular Push Ups ( chest ) 8
A4 Alternating Plank (Abs) 35 sec
A5 Burpees (fb) 10
A6 Star jumps (fb) 45 sec
A7 In and out squat jumps (L) 15
A8 Rest 2 min

No rest in between Reps

1 Sumo pulse squats (L) 15
2 Push up holds (chest) 10 sec
3 Pike push ups (S) 8
4 Table body rows (B) 8
Rest 90 sec- repeat 3 x

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Pulse lunges (L) 15 each leg 5-6 40 sec
B Bench Dips (A) 15 5-6 30 sec
C Cursty squats (L) 10 each side 5-6 1 min
D Plank(abs) 45 sec 5-6 1 min
E Lying Leg Raises (abs) 15 5-6 45 sec
F Mountain climbers (abs) 30 sec 5-6 45 sec
G Side Plank (abs) 25 sec (each side) 5-6 1 min
H Star jumps 45 sec 5-6 30 sec

WORKOUT 4
Repeat 1 Round of each pyramid superset:(Reps- work down by 1 starting at 10. No/minimal rest until all reps are finished)
ORDER EXERCISE REPS
A1 Burpees (fb)
A2 Close grip Push Ups ( c ) 10 down to 1
Rest 3 min before starting superset B
B1 Bench Dips (a)
B2 Jumping lunges (L) -each leg 10 down to 1

*Example: 10 Burpees straight into 10 Close Push Ups, 9 Burpees straight into 9 Close push ups and so on down until 1,without rest if possible.

WORKOUT 5
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Plank (abs) 40 sec
A2 Mountain climbers (abs) 20 sec
A3 Wide push ups (chest) 10
A4 Single leg deadlifts (L) 8 each leg
A5 Rest 90 sec

AFTER COPMPLETING 5 ROUNDS OF CIRCUIT "A" MOVE ONTO CIRCUIT "B"

Repeat 5 Rounds of: No/min rest between exercises

ORDER EXERCISE REPS
B1 In and out crunches (abs) 15
B2 High knees (L) 30 sec
B3 Reverse lunge with knee drive (L) 10 each leg
B4 Rest 90 sec

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 6

WORKOUT 1
Complete 6 rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Squats (L) 15
A2 Star Jumps (fb) 30 sec
A3 Glute kick backs (L) 15 each leg
A4 Mountain Climbers (abs) 15 each leg
A5 Rest 90 sec
After 6 rounds move to circuit B

Repeat 5 Rounds of: No/min rest between exercises

B1 Explosive Step Ups (L) 12 (each leg)
B2 Plank jump ins (abs) 10
B3 Inlcine Push Ups (c ) 10
B4 V- legs (abs) 30 sec
B5 Rest 90 sec

WORKOUT 2
Repeat 6 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A Star Jumps (fb) 50

B Door frame rows (B) 8 each arm

C Walk out push ups(chest) 6
D Decline Push Ups (chest ) 8
E Reverse lung w/knee drive (L) 8 each leg
F Burpees (fb) 10
G In and out crunches( abs) 15
H Rest 2 min

No rest in between Reps

1 Frog jumps (fb) 10

2 Cross over mountain climbers (abs) 15 each side
3 Alternating plank (abs) 30 sec
4 Push up holds (Chest) 10 sec
Rest 90 sec- repeat 3 x

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Single leg glute bridges (L) 12 each leg 6 30 sec
B Table body rows (B) 4 6 1 min
C1 Explosive Step Ups(L) 12 (each leg) 5 (superset) 1 min
C2 Wall sit (L) 40 sec
D1 Lying leg Raises (abs) 12
D2 Plank (abs) 45 sec 5(superset) 1 min

E Close grip incline push ups (Chest) 12 6 1 min

F Mountain Climbers (abs) 20 sec 6 30 sec
G1 Sumo jump squats (L) 12 5(superset) 1 min
G2 Bench dips (A) 15

WORKOUT 4
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Star Jumps (fb) 50 6
30 sec
B Run @ 90% max (Ca) 20 sec 10 20 sec
C Lying flutter kicks (abs) 15 sec 6 30 sec
D Hollow body holds (abs) 15 sec 10 15 sec
E Plank with hip extension (abs) 15 each leg 6 45 sec

PART 2 No rest in between Reps

1 Burpees + push up (fb) 8

2 Walk out push ups (fb/chest) 6
3 High knees (L) 30 sec
4 In and out squat jumps (L) 15
Rest 90 sec- repeat 3 x

WORKOUT 5
Complete each pair for the total of 2 mins. Alternate between each exercises given rep number without rest(if possible) for
the 2 min total. Rest 30 sec then move onto the next pair. EG- A1 (10 reps each arm) then onto A2 for 6 reps of wide push
ups then back to A1 and so on for 2 mins total.

ORDER EXERCISE REPS SETS

A Shoulder platform press ups (S) 10 each arm 2 min
A2 Wide Push ups (chest) 6
B1 Plank Jumps ins (abs) 12 2 min
B2 Jumping lunges (L) 10 (each leg)
C1 Push up holds (chest) 15 sec 2 min

C2 Mountain climbers (abs) 25 sec

D1 Pike push ups (S) 8 2 min
D2 High knees (L) 20 each leg
E1 Burpees (fb) 8 2 min
E2 Squat jumps (L) 8

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 7

WORKOUT 1
6 minutes continuous: (complete as many rounds as possible in 5 min non-stop of circuit A)
ORDER EXERCISE REPS
A1 Wide Push Ups (Chest ) 8
A2 Mountain Climbers (abs) 20 each leg
A3 Pike Push Ups (S) 5
A4 Jumping Lunges (L) 10 (each leg)

ORDER EXERCISE REPS

B Rest 2 min

6 minutes continuous:(complete as many rounds as possible in 6 min non-stop of circuit C)

ORDER EXERCISE REPS
C1 Bench Dips (A) 10
C2 Table body rows (B) 8
C3 Regular Push Ups ( chest ) 10
C4 Burpees (Fb) 8

ORDER EXERCISE REPS

D Rest 2 min

Then repeat once more from the top again

WORKOUT 2
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A Wall sit (L) 30 sec
B Shoulder platform press ups (S) 12 each arm
C Jumping lunges (L) 10 each leg
D Plank jump ins(abs ) 10
E Burpees (fb) 8
F Squat Jumps (L) 12
G High Knees (L) 20 sec
H Rest 2 min

PART 2 No rest in between Reps

1 Curtsy squats (L) 10 each leg
2 Pulse squats (L) 20
3 Walking Lunges (L) 12 each leg
4 Plank with hip extension (abs) 20 each leg
Rest 90 sec- repeat 3 x

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Shoulder Platform Press Ups (S) 12 each arm 6 45 sec
B Shoulder taps (S) 10 each side 6 45 sec
C1 Squat (L) 15 5 (superset) 1 min
C2 Reverse Lunges w/ knee drive(L) 8(each leg)
D Wide Push Ups (chest ) 8 6 45 sec
E Single leg wall sit (L) 20 sec each leg 6 30 sec
F1 Pike Push ups (S) 8 5(superset) 1 min
F2 Incline push Ups (chest) 10

PART 2 No rest in between Reps

1 Burpees (fb) 10
2 Mountain climbers (abs) 25 each leg
3 Glute kickbacks (L) 15 each leg
4 Sumo pulse sqauts (L) 25
Rest 60 sec- repeat 4 x

WORKOUT 4
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Running (fast paced) or star jumps 30 sec 15 30 sec
B Lying leg raises (abs) 15 6 30 sec

C Lying flutter kicks (abs) 25 sec 6 15 sec

D Plank (abs) 1 min 6 45 sec

E High knees (L) 30 sec 6 30 sec

PART 2 No rest in between Reps

1 Bench dips (A) 15

2 Butt kicks (L) 30 sec
3 Diamond push ups (chest) 8
4 Frog jumps (fb) 12
Rest 60 sec- repeat 5 x

WORKOUT 5
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A In an out jumps sqauts (L) 15 5-6 40 sec
B V-sit holds (abs) 15 5-6 30 sec
C Single leg deadlifts (L) 10 each side 5-6 1 min
D Plank(abs) 1 min 5-6 1 min
E Sumo squats (L) 20 5-6 45 sec
F Single leg wall sit (L) 20 sec each leg 5-6 45 sec

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders
 WEEK 8

WORKOUT 1 No/min rest between exercises

ORDER EXERCISE REPS
A1 Mountain climbers (abs) 20 each leg
A2 Regular Push Ups (chest) 10
A3 Squat Jumps (L) 15
A4 Pike push ups (S) 8
A5 Rest 2 min
After 5 rounds move to circuit B

Repeat 5 Rounds of: No/min rest between exercises

B1 Burpees (fb) 12
B2 Pike holds (S) 15 sec
B3 Reverse lunge with knee drive(L) 10 each leg
B4 Alternating Plank (abs) 40 sec
B5 Rest 2 min

WORKOUT 2
Repeat 5 Rounds of: No/min rest between exercises
ORDER EXERCISE REPS
A1 Wide Push Ups (chest) 10
A2 Door frame rows (B) 15 each arm
A3 Shoulder platform Press Ups (S) 15 (each arm)
A4 High knees (L) 20 sec
A5 Rest 90 sec
After 5 rounds move to circuit B

Repeat 5 Rounds of: No/min rest between exercises

B1 Squats (L) 15
B2 Sumo squats (L ) 20
B3 Wall sit (L) 45 sec
B4 Regular Push Ups (chest ) 10
B5 Rest 90 sec

WORKOUT 3
ORDER EXERCISE REPS SETS REST (BETWEEN SETS)
A Plank (abs) 75 sec 8 1 min
B Wall walk outs (S) 4 6 1 min
C1 Table body rows (B) 12 6 Supersets 1 min
C2 in and out crunches (abs) 20
D1 Incline Push Ups (chest) 12 6 Supersets 1 min
D2 Glute birdges (L) 20
G Frog jumps (L) 15 6 45 sec
H Sprints (Ca) 50m 10 1 min

WORKOUT 4
Repeat 1 Round of each pyramid superset:(Reps- work down by 1 starting at 10. Keep no/minimal rest until all reps are is finished)
Supersets EXERCISE REPS
A1 Jump squats (L)
A2 Bench Dips (A) 10 down to 1

Rest 3 min before starting superset B

B1 Jumping Lunges (L)
B2 Regular Push Ups (chest) 10 down to 1

*Example: 10 Jump squats straight into 10 Bench Dips, 9 Jump squats straight into 9 benchDips and so on down until 1,without rest if possible.

PART 2 No rest in between Reps

1 Mountain climbers (abs) 20 sec

2 Plank(abs) 1 min
3 High knees (L) 30 sec
4 Star Jumps (Fb) 60 sec
Rest 90 sec- repeat 5 x

WORKOUT 5
6 minutes continuous: (complete as many rounds as possible in 6 min non-stop of circuit A)
ORDER EXERCISE REPS
A1 Squats jumps (L) 15
A2 Step ups w/ knee drive (L) 10 (each leg)
A3 Shoulder platform Press ups (S) 8 each arm
A4 Mountain Climbers(Abs) 40 (20 each leg)
A5 Reverse lunges with knee drive (L) 10 (each leg)

ORDER EXERCISE REPS

B Rest 2 min

6 minutes continuous:(complete as many rounds as possible in 6 min non-stop of circuit C)

ORDER EXERCISE REPS
C1 High knees (L) 15 each leg
C2 Diamond Push Ups (chest) 8
C3 Bench Dips (A) 15
C4 Side to side plank jump ins (Abs) 6 each side
C5 Jumping lunges 8 each leg
Then repeat once more from the top.

NOTE- If unsure about how to do a certain exercise please click on the name to be taken to the video.

A= Arms Abs= Abs/core B= Back C= Chest Ca= Cardio Fb= Full body L= Legs S= Shoulders