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 – Intermediate #2

JUMPING PULSE SQUAT – Chest lifted, eyes forward, pull butt back + down to knee height, drive hips forwards and perform a small pulse at the bottom of your squat, jump as high as you can, land soft into your next squat

PLYO TUCK PRESS -UP – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, boost body upwards into a tuck position on hands and toes, knees off the ground, core and shoulders braced. Boost yourself forwards, back into the press up position to complete and repeat again

MOUNTAIN CLIMBER WITH TWIST – Weight forward, brace core, drive knee towards opposite wrist with a twisting of the torso, keep hips low + still, increase pace again

BRIDGE ROTATIONS + LEG RAISE – Elbows under shoulders + forearms angled across the body, hips low + still, straight back, rotate body keeping core braced, reach opposite arm to the ceiling + raise top leg also keeping body straight. Place arm back to floor + lower leg with control, repeat with the other arm + leg.

TUCK JUMP 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 into a tuck jump, curling knees towards chest in the air. Land soft and go straight into squat for next repetition.