Each workout consists of 4 exercises for each of the 3 levels;
Beginner, Intermediate and Advanced.
Beginner: For those returning to exercise post-injury or if you're not used to regular activity.
Intermediate: For those currently exercising for approximately 2–3 hours per week.
Advanced: For those currently exercising for approximately 3 hours + per week.
Dumbbells = 2 to 5 kg for women; 4 to 6 kg for men
Fire up your cardio with this exercise, which targets your quads, hamstrings, calves, core and lower back.
60 seconds x 3 sets or 20 jumps each set
1. Stand upright with your hands on your hips.
2. Bend at the hips and knees into a half-squat position, leaning your torso slightly forward and with your arms straight behind you.
3. Push off from your feet, jumping straight up.
4. Land in a semi-squat position and repeat the jump.
5. Land with bent knees to absorb the impact.
Full Press Up
Targets your back, shoulders and core.
60 seconds x 3 sets or 20 in each set
1. Position yourself on your front in a full push-up position with your body in a straight line from head to toe and your hands slightly more than shoulder-width apart, arms straight. You are supporting your weight on your hands and toes. Keep your hands and your abs tight and engaged.
2. Inhale as you drop yourself to the floor, stopping as your elbows reach a 90-degree bend.
3. Inhale on the way down and exhale on the way up. Exhale and push yourself away from the floor.
This hard-core cardio exercise targets back, shoulders and core.
60 seconds x 3 sets
1. Position yourself on your front in a full push-up position with your body in a straight line from head to toe and your hands shoulder-width apart and directly underneath your shoulders, arms straight. You are supporting your weight on your hands and toes. Keep your hands and your abs tight and engaged.
2. Support your body on your hands and toes and bring one knee up and draw it into your chest. The other leg is straight out and behind.
3. Alternately jump your feet in and out, bringing your knees into your chest each time.
This forward-and-reverse lunge targets the whole of the lower body; all the muscle groups are engaged.
30 seconds each leg x 3 sets
1. Stand upright with your hands on your hips and your feet shoulder-width apart. Lift your right foot off the floor and lunge or step forward to a 90-degree angle, dropping your back knee.
2. Pushing off with the front foot, lift the right foot and drop the knee behind you.
3. Remain on the same leg for 30 seconds and repeat on the other side.