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 – Basic #2

JUMP SQUAT – Chest lifted, eyes forward, pull bum back + down to knee height, drive hips forwards as you jump as high as you can, land soft into your next squat

PRESS -UP + SHOULDER TAP – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, push up and tap opposite shoulder

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

BRIDGE + TAP – Elbows under shoulders, hips low + still, straight back, brace core, extend arm out front of body maintaining still hips

STANDARD BURPEE – Wide stance, squat into burpee, hands down between feet, jump out to plank position, brace core, jump back into squat and stand