Workout Structure:

Beginner: 30 secs on 30 secs off – Aim to complete 3 rounds (15 mins)

Advanced: 40 secs on 20 secs off – Aim to complete 5 rounds (25 mins)

VIDEO 3: OPTION 2

SQUAT + TUCK JUMP – Chest lifted, eyes forward, pull bum back + down to knee height, drive hips forwards as you jump as high as you can and perform a tuck in the air, curling knees towards chest. Land soft and go straight into your next repetition of another squat and tuck jump.

PLYO PRESS -UP + CLAP – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, boost body upwards to lift body off the ground and clap your hands together in the air. Brace core so body doesn’t bend and keep toes on floor throughout.

MOUNTAIN CLIMBER WITH TWIST + PRESS UP– Weight forward, brace core, drive knee towards opposite wrist with a twisting of the torso, keep hips low + still. Complete 10 times, then perform 2 press ups and repeat.

PLANK SUPERMANS – Begin in basic plank position, hips low + still, straight back, keeping core braced. Raise opposite arm and leg off the floor at same time with control and balance, then lower softly. Change arm / leg and repeat. Keep hips and torso braced and try not to twist.

JUMPING 180 BURPEE + PRESS UP – Wide stance, squat into burpee, hands down between feet, jump out to plank position, brace core and perform a press up, jump back into squat position and jump upwards as high as you can and turn 180 degrees in air to land facing in opposite direction. Land soft and go straight into squat for next repetition.