|A1||Jump Squat and hold||90 secs||3||Jump Squat 5 times, hold at bottom for 5 seconds and repeat for 15 reps|
|A2||Step ups with weight||90 secs||3||Push through lead foot, keep chest proud and lift up onto step|
|A3||Static lunges||90 secs||3||With or without weights|
|A4||Snap Jumps||90 secs||3||Hands shoulder width apart – Jumping in and out|
|B1||Goblet Squats||90 secs||3||Keep chest proud, holding weight close to chest|
|B2||Bench cross over||90 secs||3||Face a bench and step up and down with one foot stable on the bench while the other crosses over each side then switch sides. Bench should be around knee height|
|B3||3 variation Bulgarian Squats||10-8-5|
|3||10 Bulgarian Squats with weight, drop weights keeping position then pulse at Bulgarian squat position for 8, then 5 Bulgarian Squat jumps|
|B4||High knees on platform||Aim for 10-15 reps on each leg in 90 secs||3||Chest proud, knees aim to chest|
Comments: Complete each exercise until 90 seconds is up. Consecutively from A1-A4 for 3 sets. Repeat for B1-B4.
One routine is added up to 6 mins. 1 min rest between one cycle. Keep hydrated.