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)

TOTAL BODY – Intermediate #1

PULSE SQUAT – Chest lifted, eyes forward, pull bum back + down to knee height, drive hips forwards and perform a small pulse before you stand, squeeze glutes at the top

PRESS -UP + ROCK BACK – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, push up and rock back on to toes bending knees and pushing hips up into air. Stretch through shoulders and chest then rock forwards to complete again. Continue to brace core.

MOUNTAIN CLIMBER – Weight forward, brace core, drive knee towards wrist, keep hips low + still, increase pace again

BRIDGE ROTATIONS – Elbows under shoulders + forearms angled across the body, hips low + still, straight back, rotate body keeping core braced, and reach opposite arm to the sky, place arm back to floor with control, repeat with the other arm.

JUMPING BURPEE – Wide stance, squat into burpee, hands down between feet, jump out to plank position, brace core, jump back into squat position and jump upwards as high as you can. Land soft and go straight into squat for next repetition.