WEEK 1 

Warm up – jumping jacks, followed by 10 Lunges ,10 Squats and 10 High Knees 


 

Active stretch – head to toe 


 

Main – 10 air punches, followed by 20 high knees and 5 burpees, X3 Rounds 


 

Static stretch - Head to toe 

WEEK 2

Warm up – side steps and touch the floor, leg raises across and rope climbs.


 

Active stretch – Head to toe.


 

Main – 4 minute amrap. 10 sit ups , 10 press ups and 10 lunges as many rounds as possible.


 

Static stretch. Head to toe

WEEK 3

Warm up – Jogging on the spot, punching out, then up then sideways. then sprints.


 

Active stretch – head to toe

Main – 30 on 30 off

criss cross high knees , side step squats, jumping jacks, mountain climbers

Static stretch – Head to toe

WEEK 4

Warm up – Jogging 

Active stretch

 

Main 5 star jumps 1 squats 5 star jumps 2 squats and so on until 10! then with press ups .

Static stretch – head to toe