Day 1

Day 1: Circuit Training – Full body workout

  • Warm up for 3-5 minutes before you start. See warm-up in the MUST READ section.
  • One round = all 8 exercises.
  • Do each exercise for 50 seconds and then rest for 10 seconds.
  • Do as many reps as you can in the 50 seconds.
  • Rest for 1 min after 10 minutes of exercising.
  • Consult your doctor before the start of any exercise program.
  • If you have any back-, knee- or any other problems, do not workout through pain. Adjust the exercises to be pain free while exercising. Or ask your Doctor, Physiotherapist or Biokinetition for alternative exercises.


B= Do not jump or jog, walk on the spot with high knees.
B= Do 1½ Rounds. (Exercise time +- 20 min)


I = can use light weights while doing squats. (1,5 – 2kg)

I = 3 Rounds (Exercise time +- 30 min)


A= Can use light weights with squats. (2½ – 3 kg)
A= 4 Rounds (Exercise time +- 40 min)

Description of Exercises

  1. Cardio. Jog on the spot:
    Beginners (B)= brisk walking on the spot. Intermediate (I)= Jog with high kniees on the spot. Advanced (A)= Run on the spot with high knees. Hands touching the knees.
  2. Thighs/Legs & Buttocks. Squats: Stand feet shoulder width apart. Squat till your legs bend at 90°, with your buttocks pushed backwards so that your knees do not move past your toes. (This protects your knees from harm whilst strengthening your thighs). Bend as if you would touch the endge of a chair. Return to the beginning to the upright position while tightening your buttocks.  Levels (I)and (A)can use weights.
  3. Abdominal muscles. Sit-ups: This targets the upper part of the abdominals. Lie on your back with both legs bent at the knees and your feet planted firmly on the floor. Stretch your arms behind your head and plait your fingers together.  Beginners (B)=Place one hand behind your head for support. Now lift your head and shoulders and arms from the floor whilst breathing out. Lower your head and shoulders until they almost touch the floor, then rise again. Do not lift your arms higher than your head – keep arms and upper body in a straight line. It makes this exercise more difficult and the ab muscles working harder. Remember to lift your head as well as your shoulders and always keep your lower back planted against the floor.
  4. Cardio. Side to side jumps: Jump from side to side over an object, for example a towel. B = step over.

Description of Exercises

5. Tighs & Buttocks. Lunge walks:                               Note: do not bend your knees all the way if you have knee problems. Step forward with your right foot and land heel first while bending both knees at a 90°angle. Keep your hands in front of you for balance. Continue the walking lunges by alternating the steps between the left and right foot. Do a few walking lunges in one direction then turn around.
These walking lunges exercise – besides your thighs and buttocks – your abs and back muscles, and it improve balance.

6. Chest & Arms. Push-ups: Place your hands on the floor, keep the arms straight and hand wider than the shoulders. Place your knees way back and cross your ancles. Your body must be in a straight line from your knees to your shoulders. You’re your back straight and tummy muscles contracted. Bend your arms almost 90 degrees, lower your upper body and push yourself up again and breath out – until your arms are straight.Beginners (B)= Stand on your knees like in the photo, but push out your buttocks (makes it easier)

7. Cardio. Skipping rope:Beginners walk on the spot and swing arms as if skipping. You can skip or run on the spot or jump from side to side.J.

8. Abs, back & core. Plank: Initially, place your hands below your shoulders and your feet firmly on the floor. Then shift your legs backwards so that they are straight behind you. Remain on your hands. Keep your entire body straight. Do not hollow your back. Try not to rest before completing the recommended time. Always contract your abdominals, preventing your back from getting tired prematurely.
It is important to keep your abs contracted the whole time!
It is important to keep your abs contracted the whole time! Beginners (B)= may lift your bums a bit.