Home Workouts

Don't forget to WARM UP your body BEFORE starting your workouts!

Warm ups should last around 3-5 mins (longer if you are in a colder climate) and use dynamic stretching, as opposed to static stretches.

Aim to do 10 - 12 reps on all of the dynamic stretches in the video ( on each side )

You can also do some skipping or jogging to warm up the body if you wish.

Week 1 Fitness Test

This fitness test is not compulsory, but if you choose to do it, it can be a great indicator of how much you have improved over 6 weeks.

Don't worry if you think you aren't fit, this test is for you and your eyes only. If you cant run, it is totally fine to walk. If you cant do push ups on your toes, then it is totally acceptable to do them on your knees. Just don't forget to record which option you do, so that you can compare the results with next time.

Make sure to record your reps and/or time.

What you need - a pen, your recording sheet, a timer, a running app like Strava or MapMyRun, or have an exact 1km route measured out, a wall.

Good luck and just do your best ;)

Fitness Test.pdf

The workouts can be done in any order, at any time. Ideally, you will workout 3-5 times a week. Try to include a walk or run in there too. Maybe your local Parkrun? Or maybe you could walk the dog or play tag with the kids or jump on the trampoline?

Or you may already be part of a fitness group or a member at the gym and that's totally fine too.

The workouts included in this program are all short, but intense, giving you more bang for your buck! And leaving you more time to do more of the things you love!

If you have any injuries, please let me know so that some of the exercises can be modified. In the videos, some regressions are shown, some are not. For instance, if you cant do box jumps, then do step ups instead.


5-10 rounds

50 star jumps

10 shuttle sprints (10-15m)

50 high knees

Week 1. HIIT IT!

Set a timer. 30 secs work/10 secs rest. 7 exercises.

Do 5 rounds! Go hard!


Mountain Climbers


Lunge Jumps

Plank Jacks

Alt V-ups




20sec ON / 10sec REST

“6 rounds of the above ratio on each exercise before moving onto the next move.”

•deadball slams

•half burpee

•walking lunge with OH press

•push ups

•squat jumps

1 round is 15 mins. Repeat for a 30 min workout.


If your device does not support this video, then check out the video here instead - https://youtu.be/ndFf7bqV3yk

500 rep cardio workout

What you need - skipping rope, timer

Set a timer for 10 mins.

Complete as many rounds as you can in 10 mins.

Work hard to get your heart rate up.

Take a small rest when needed.

100 skips

100 bicycle crunches

100 butt kickers

100 mountain climbers

100 high knees.



5 rounds

50 bench hops

10 tricep dips

10 muscle ups

50 toe taps

10 decline push ups

10 incline push ups

10 box jumps

Check out the video here - https://youtu.be/U50kc8FoDIc


3-4 Rounds

15 reps on each, no rest!

Leg Lowers (regress to single legs if needed)

Lying Toe Touches

Mountain Climbers (each leg)

Cartwheel optional 🤸‍♀️

Complete and Continue