This is a great simple workout to use either in the garden or outdoors anywhere in the nice weather or use it in the gym, studio or class. 

You can add varied equipment to each exercise to make it more challenging. Try it with weighted med balls, VIPR or a kettlebell. 

Give this to your clients or classes for home work. Ensure a good warm up and cool down. 

The workout: Every exercise is completed for a minute. Start at set 1, complete all 4 for one minute then move onto set 2. Each block is 4 mins of cardio and then 4 mins of resistance. For the cardio, add power and jumps or take them out and complete no jump versions. Add holding a med ball to the cardio for a challenge.

If you aren’t sure what the exercise is just take the name and make it your own. 

Complete the sets as many times as you like. When you have completed them all once, go back and start again.

Cardio Set 1 Resistance Set 1 Cardio Set 2 Resistance Set 2
Squat burpees Ab Crunch Power side skates Press ups
Quick feet taps with power

(imagine toe tapping a step or kerb but really quickly)

Plank alternate single arm reach

(in the prone plank position just reach forward one arm at a time and swap over)

Power squats Rotational planks each side

(in the plank position just rotate to one side then the other)

High knee sprints V sits 180 jump turns

(start facing one way and jump to face the other – keep going-  no resting)

Press ups with star jump legs

(as you go down into the press up jump your legs apart, bring them back as you push up

Running man (squat thrusts) Dead bug sit ups

(lying on back – sit up and as you sit up, one leg raises to sky, reach opposite arm to tap foot, return and swap)

Burpees Bunny Tucks