Session Focus

  • Upper Body 20% 20%
  • Lower Body 40% 40%
  • Core 40% 40%

A full body S+C workout – no weights or equipment required!

Choose your level

Not sure which to choose? Check out our Training Plan section

Level 1 (40 minutes)

3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 40 minutes total)

Level 2 (50 minutes)

3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 50 minutes total)

Level 3 (60 minutes)

3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 60 minutes total)

Get Started…

1. Forward Lunge

• Start in a standing position

• Step forwards and aim to get both knees to 90 degrees

• Back knee should be just above the floor

• Raise back up and repeat on other leg

2. Squat

• Start in a standing position

• Squat down keeping arms out in front

• Aim to keep weight through your heels and get knees to 90 degrees

• Raise back up and repeat

3. Reverse Lunge

• Start in a standing position

• Step backwards and aim to get both knees to 90 degrees

• Back knee should be just above the floor

• Raise back up and repeat on other leg

4. Bridge

• Lay on your back, with knees bent, and arms by your side

• Push your hips up until your knee, hip and shoulders are in line

• Lower down and repeat 

5. Plank

• Start on your forearms with elbows at 90 degrees

• Keep your bum down and stay nice and straight 

• Remember to breathe…!

6. Side Plank

• Start on your side on one forearm with elbow at 90 degrees

• Keep your body held nice and straight 

• Remember to breathe…! 

• Switch sides at halfway through your time 

 

7. Side Plank Switch

• Start on your side, on one forearm, with spare arm pointing up

• Move your upper arm down to match your lower arm

• Switch sides and reach up with spare arm – and repeat!

 

8. Press Ups

• Start in a press up position – arms slightly wider than shoulders

• Lower down and push back up

• Feel free to put your knees down if you can’t manage a full press up

 

9. Cobra

• Lay on your front with hands gently touching head

• Lift up using your lower back muscles

• Lower back down and repeat! 

 

10. Ab Twists

• Start in a sit up position with hands lightly on head

• Bring opposite elbow to opposite knee – and repeat!

• Keep lower back on the floor and bring knees up to assist

 

N

Completed this session?

Let us know using #TriManual