HOW TO DO IT

Warm up, then complete the ‘blocks’ allotted for your level of fitness.

Beginner: Block 1

Intermediate: Blocks 1 and 2

Advanced: Blocks 1, 2 and 3

BLOCK 1

Complete the following exercises as a circuit for 20 seconds each. Rest for 10 seconds in between exercises.

Mountain climbers

Reverse press-up

Mountain climbers

Reverse press-up

Bent-over row

Spider side plank (right side)

Spider side plank (left side)

Bent-over row Rest for 1 minute

BLOCK 2

Complete the following exercises for 30 seconds each. Rest for 15 seconds in between exercises. Repeat for a second set.

Kettlebell power plank with row (right side)

Kettlebell power plank with row (left side)

Kettlebell military press Kettlebell windmill (right side)

Kettlebell windmill (left side)

Rest for 1 minute

BLOCK 3

Complete the following exercises as a circuit for 45 seconds each. Rest for 15 seconds in between exercises.

Spider side plank (left side)

Spider side plank (right side)

Mountain climbers

Kettlebell power plank with row (right side)

Kettlebell power plank with row (left side)

Bent-over row

Kettlebell military press

Mountain climbers

Dorsal raise

Cool down