12 minutes + warm-up and cool-down

Warm up with plank walkouts, bodyweight squats, bodyweight lunges and glute

For the main part of the workout, each pair of exercises will follow the same format. Focusing on maximum effort and explosiveness, perform 20 seconds of the first exercise followed by 10 seconds of rest.

Then, perform 20 seconds of the second exercise followed by 10 seconds of rest. Repeat this with the same pair for a total of four sets. Do the same for the second pair of exercises, and finally the third pair. 

Cool down by holding static stretches for the glutes, hamstrings, quads, shoulders and back.



A1: Press-ups

  • Start with your hands on the floor in line with your shoulders and your feet hip-width apart (wider if you need more stability), body straight from head to heels and core tight.
  • Keeping the spine neutral, lower your chest towards the ground allowing the arms to bend.
  • Once your chest is almost on the ground, push back up to the start ensuring the whole body moves together.

Coaching tip: If you are unable to achieve a full range of motion with good form, perform these on your knees rather than feet.

A2: Mountain climbers

  • From the same starting position as the press-up, drive one knee forward past your midline.
  • Extend it back to the start then drive the other knee forward.
  • Keeping switching legs in a fluid motion and fast pace, keeping the hands under the shoulders and knees driving forward.

Coaching tip: Try not to shift your hips up – keep them in line with the rest of your body.


B1: Front-kick squats

  • Take your feet shoulder-width apart or slightly wider. Keeping your chest up, lower into a squat until your thighs are parallel to the floor, ensuring your knees track over your toes.
  • Drive up through the heels back to standing, then shift all of your weight onto your left leg as you kick the right in front of you at waist height with control.
  • Bring your right leg back to the floor into shoulder-width position and lower into another squat. Kick the left leg up for the next rep, and alternate sides with each rep.

Coaching tip: Rather than kicking the leg straight up, bring the knee to waist height then extend the leg straight out in front of you.

B2: Plyo lunges

  • From the bottom of a lunge position with both knees at 90 degrees, hips square and chest up; jump both feet as high off the ground as possible.
  • While mid-air, switch the feet over so that the opposite foot is in front, and land softly into a lunge.
  • Do the same again, alternating legs with each rep.

Coaching tip: If this is too difficult, regress the move by performing alternate reverse lunges – stepping back into lunge position rather than jumping.


C1: Tuck jumps

  • With feet hip-width apart, jump up as high as you can and draw the knees up to the chest.
  • Land softly and either go straight into another rep or take a bounce between each rep.

Coaching tip: Focus on bringing the knees up rather than kicking the heels back.

C2: Jab-cross burpees

  • Drop both hands flat to the floor, shoulder-width apart.
  • Jump both feet back simultaneously so that your body is completely straight in a high plank position.
  • Jump both feet back in towards the hands then drive up to standing.
  • Adopt your stance position and throw a jab-cross combination.

Coaching tip: Make sure you use your hips and shoulders when throwing the jab-cross.


Inspired to jump into a Flykick class when you're back from your holiday? Book your bag here!


Louisa Willoughby