Workout combos
Not sure how to put your workouts together? Here are some ideas for a week.
Always have one day of complete rest and try to fit in as much time one the move as you can. For more information, make sure you read my how to do it guide.
Beginners
Warm up 1Warm up 2 – The EnergiserEasy CardioLegs Bum HeavenWaists AwayCool Down
Intermediates
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioLegs Bum HeavenBack and Shoulder SculptorArms and Chest are bestWaists AwayCool Down
Advanced
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioIntense CardioLegs Bum HeavenBack and Shoulder SculptorArms and Chest are bestWaists AwayCool Down
The Cardio Blast
These ‘Blasts’ are great if you need to spilt your workout up into two sections throughout the day, e.g. do this Cardio Blast in the morning and a Toning Blast in the afternoon.
This is a 15 – 30 minute workout that will focus on cardio and will burn approx. 150 – 300 calories.
Beginners
Warm up 1Warm up 2 – The EnergiserEasy CardioEasy Cardio (repeat)Cool Down
Intermediates
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioStep it up Cardio (repeat)Easy CardioCool Down
Advanced
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioIntense CardioIntense Cardio (repeat)Step it up CardioEasy CardioCool Down
The Toning Blast
This is a 9–15 minute workout that will focus on toning and burns approx. 90 – 150 calories.
Beginners - For more variations change the toning workout
Warm up 1Legs Bum HeavenCool Down
Intermediates – for more variations, try repeating the same workout or switching one toning workout for another
Warm up 1Legs and Bum HeavenWaists awayCool Down
Advanced – for more variations, switch toning workouts and also try repeating them as a circuit
Warm up 1Legs and Bum HeavenArms and Chest are BestWaists awayCool Down
The Fat Buster
This is a minimum 30 minute workout that will focus on raising metabolism and maximizing the number of calories you can burn in just 30 minutes - expect to burn 300 – 450 calories in 30 minutes.
Beginners
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioEasy CardioStep it up CardioEasy CardioStep it up CardioEasy CardioCool Down
Intermediates
Warm up 1Warm up 2 – The EnergiserEasy CardioStep it up CardioIntense CardioEasy CardioStep it up CardioIntense CardioEasy CardioCool Down
Advanced
Warm up 1Warm up 2 – The EnergiserStep it up CardioIntense CardioStep it up CardioIntense CardioStep it up CardioIntense CardioStep it up CardioCool Down
Mini Workouts
If you really are very short on time then you can do just one 3 minute workout on its own. Warm up for this by being active 1 – 2 minutes before - see warm up examples below. Cool down using 1–2 stretches from the cool down section as indicated on each workout. It will burn approx. 50 calories.
For all levels
Warm up by going up down stairs/walking 1 – 2 minutes
Cool down - Stretch front thigh, bum and back of leg from cool down stretches
Warm up by walking around whilst rolling shoulders or doing housework
Cool Down - Stretch back, arms and chest
Warm up by walking around whilst rotating arms around waist or doing housework
Cool down - Stretch back, arms and chest
Warm up by walking around whilst rotating arms around waist or doing housework
Stretch back, arms and chest
Read Jane's how to do it guide