The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.


This concept is called 20/10. It is a type of high intensity interval training. Perform 3 exercises at high intensity for 20 seconds each, with a 10 seconds rest between each exercises. This round is repeated 4 times without stopping. This completes a set. Your programme consists of 4 sets. Rest for 3 minutes in between each set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 



Exercises in each set 3
Duration of exercise 20 sec
Rest between exercise 10 sec
Rounds 4
Sets 4
Rest between sets 3 min


Set One

SQUAT — Medicine Ball

Stand feet shoulder width apart and hold a medicine ball to your chest. Bend the knees into a deep squat bringing the ball between the feet, extend the legs and bring the ball to your chest. Squat then extend the legs and press the ball overhead. Bring the ball to your chest and begin again.



Stand with your feet hip width apart. Bend the knees, reach to the floor and walk your hands forwards as far as possible maintaining core control. Walk the hands back to your feet and stand upright.


LUNGE — Dumbbells

Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.


Set Two


Spring from foot to foot on the spot. Do not raise the knees high, instead make the movement as small and fast as possible. Lean the body forward slightly and use the arms in a running action.



Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.



Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.


Set Three

SWING — Kettlebell

Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arm. Alternate hands at the top of the swing, keep the core engaged.



Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders and maintain neutral spine. Jump the legs apart and together.



Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.


Set Four

ROW — Dumbbells

Stand feet hip width apart and hold a dumbbell in each hand. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow flared to the side. Extend the arms.



Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.


Plank – Swiss Ball

Begin in a plank position with your elbows on a swiss ball. Engage your core, maintain neutral spine and extend through the arms rolling the ball forwards and backwards.






Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.



Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.



Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.