Session Focus
- Upper Body 20%
- Lower Body 40%
- Core 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
