Zahra takes you through 10 exercises to work your whole body: pulse squat jumps, side shuffles with squats, curtsy lunges, mountain climbers, crawl outs with arm reaches, lunge jumps with shuffles, press-ups with reaches, planks to squats, plank taps, and squat jumping jacks. Round 1 is 45 second...
If you have any injuries or joint issues, this workout is for you – it may be high intensity, but it’s lower impact. Panu also provides some even easier options if needed. You’ll do 3 rounds of each exercise, 30 seconds on, 10 seconds off:
Part 1 – reverse lunges, plank shoulder taps and down-up...
This 20-minute workout includes 5 rounds of air squats, ice skaters and bear crawls with a minute recovery in each of the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join you again for the cool down.
This high-intensity 15-minute workout has 5 rounds of racer squats, straddles and press-ups into burpees – 40 seconds on, 20 seconds off – with no recovery between the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join...
This time it’s 3 rounds of 30 seconds on and 15 seconds off for both exercises in each section of this workout:
Part 1 – jumping lunges and reverse crunches
Part 2 – burpees and raised leg crunches
Part 3 – bodyweight thrusters and mountain climbers.
You’ll be rotating through 3 exercises for 3 rounds – 30 seconds on, 10 seconds off, before changing up the exercises:
Part 1 – down ups, forward lunges and planks with rotation
Part 2 – air squats, hand-release push-ups and butterfly sit-ups.
For this workout you’ll be doing 2 exercises back to back – 30 seconds on, 30 seconds off – for 6 rounds before switching up:
Part 1 – squat reaches and plank walk-ups
Part 2 – half burpees and forward lunges with rotation
Part 3 – Russian twists and glute bridge leg lifts.
Work your whole body in this Tabata-style session with 8 rounds of 2 exercises in each section – 20 seconds on, 10 seconds off:
Part 1 – jumping lunges and mountain climbers
Part 2 – V-sits and burpees
Part 3 – hand-release push-ups and planks with rotation.
This workout involves 3 rounds of 2 exercises – 30 seconds on and 15 seconds off – for each section:
Part 1 – skater hops and plank walk-ups
Part 2 – down ups and butterfly sit-ups
Part 3 – wall sit and wall mountain climbers.
For each section of this workout you’ll be doing 8 rounds of 2 exercises, alternating between them:
Part 1 – hand-release push-ups and flutter kicks
Part 2 – jumping lunges and bicycle crunches
Part 3 – burpees into a squat jumps and plank walk-ups.
This workout includes 3 pairings of strength and cardio exercises with 3 rounds of each – 30 seconds on, 15 seconds off:
Part 1 – wall sit and squat jumps
Part 2 – crunch hold and mountain climbers
Part 3 – plank and burpees.
In this session you’ll be focussing on one high-intensity exercise for 20 seconds, followed by 10 seconds of rest, for 8 rounds. You’ll start with burpees, before moving on to air squats, and finally V-sits.
Can you get through 120 push-ups? First you’ll need to complete a buy in of 10 half burpees and 15 air squats. And if you have to break your push-ups, you’ll have to do the buy in round again before you can carry on. Good luck!
Challenge yourself with a 15-minute ascending ladder of burpees and air squats. The burpees go up in 1s and the air squats in 2s, so first you’ll do 1 burpee and 2 air squats, then 2 burpees and 4 air squats, and so on.