Download the full PDF of this workout here.


Carry out the exercises in order. Do the exercises  for 1 minute then take a 30 seconds break before moving on to the next exercise. On a scale of 1-10 your intensity should be around a 5-6 and should increase your breathing rate but not leave you breathless. One round will take 15 minutes. We recommend doing this workout 3 days a week completing 1-2 rounds a session.


Not all exercise programs are suitable for everyone, if unsure please consult your physician before beginning this program. Any action in response to the instructions provided in this program is at the users discretion. Never exercise beyond the level at which you feel comfortable. The user assumes all risk of injury in the use of this program and the equipment used to perform its workouts.