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 – Advanced #1

VIDEO 3: OPTION 1

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

PLYO PRESS -UP – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, boost body upwards to lift body off the ground, brace core so body doesn’t bend. Keep toes on floor throughout.

MOUNTAIN CLIMBER + PRESS-UP – 10 x mountain climbers: Weight forward, brace core, drive knee towards wrist, keep hips low + still, complete 10 times, then 2 press ups and repeat

BRIDGE SUPERMANS – Begin in basic bridge position, hips low + still, straight back, keeping core braced. Raise opposite arm and leg off the floor at same time with control and balance, then lower softly. Change arm / leg and repeat. Keep hips and torso braced and try not to twist.

JUMPING 180 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 and turn 180 degrees in air to land facing in opposite direction. Land soft and go straight into squat for next repetition.