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 – Basic #1

SQUAT – Chest lifted, eyes forward, pull bum back + down to knee height, drive hips forwards as you    stand, squeeze glutes at the top

PRESS -UP – Hands in line with chest, weight forward, brace core, lower with control, chest to elbow height, push up

MOUNTAIN CLIMBER – Weight forward, brace core, drive knee towards wrist, keep hips low + still

BRIDGE – Elbows under shoulders, hips low + still, straight back, brace core, look at hands

WALK OUT BURPEE – Wide stance, squat into burpee, hands down between feet, step out to plank position, brace core, step back into squat position and stand