40 seconds work | 20 seconds rest Plank Side plank (R) Side plank (L) Crunches Pulses Knee to chest crunches High plank, knee to elbows Elbow plank Plank thread through Leg raises Knee to elbow Shin tap crunches Up down plank Side plank pulses Bicycle crunches ——— Get a structured, progressive workout programme designed to increase your fitness, build muscle and burn fat. Get your plan now with a 7-day free trial on The Body Coach App https://bit.ly/thebodycoachapp ——— Follow me here: Website • http://bit.ly/thebodycoachapp Instagram • http://bit.ly/BodyCoach_Instagram Twitter • http://bit.ly/BodyCoach_Twitter FaceBook • http://bit.ly/BodyCoach_FB TikTok • http://bit.ly/BodyCoach_TikTok Pinterest • http://bit.ly/BodyCoach_Pinterest

40 seconds work | 20 seconds rest Running on the spot Squats Half burpees Kick throughs Pushups Run and punch Scoop and shoot Bear crawls Climb the rope Burpees ——— Get a structured, progressive workout programme designed to increase your fitness, build muscle and burn fat. Get your plan now with a 7-day free trial on The Body Coach App https://bit.ly/thebodycoachapp ——— Follow me here: Website • http://bit.ly/thebodycoachapp Instagram • http://bit.ly/BodyCoach_Instagram Twitter • http://bit.ly/BodyCoach_Twitter FaceBook • http://bit.ly/BodyCoach_FB TikTok • http://bit.ly/BodyCoach_TikTok Pinterest • http://bit.ly/BodyCoach_Pinterest

Quietly we approach this majestic beast...It's my Safari Squat challenge! Can you tackle my big 3? Squats, Bear Crawls and Fast Feet. The king of the jungle is the Activate! Featuring music from Tommy Sparks! -------------------------------------------- About Activate: Activate is a fun, accessible animated series aimed at getting kids moving. It's been co-created by Joe Wicks and Studio AKA, the BAFTA-award winning studio behind ‘Hey Duggee’ Activate aims to make fitness fun and spark a love of movement in children, by bringing together bright and energetic new characters animated by Studio AKA, alongside well-known tunes from exclusive music partner Universal Music UK - and is backed by the Government, as part of a new partnership to reach kids, schools and families across the country. Each 5-minute episode offers a burst of movement, fun and energy which can be transformational for mental and physical health – getting hearts pumping and minds engaged.

45 seconds work | 15 seconds rest Sprinting Squats Hand release pushups Lateral skate Climb the rope Lunge jumps Mountain climbers Burpees Lateral punches Plank to Squat Squat twist jumps 2 Push ups, 6 Mountain climbers Knee drives Plank hops Bicycle crunches Truffle shuffle Bear crawls Front kicks Lateral plank walk 5 Squat jumps, 2 Burpees ——— Get a structured, progressive workout programme designed to increase your fitness, build muscle and burn fat. Get your plan now with a 7-day free trial on The Body Coach App https://bit.ly/thebodycoachapp ——— Follow me here: Website • http://bit.ly/thebodycoachapp Instagram • http://bit.ly/BodyCoach_Instagram Twitter • http://bit.ly/BodyCoach_Twitter FaceBook • http://bit.ly/BodyCoach_FB TikTok • http://bit.ly/BodyCoach_TikTok Pinterest • http://bit.ly/BodyCoach_Pinterest

Roll up, Roll up! It's my Big Top Challenge! We'll be learning new circus skills in this one. The main entertainment will be spectacular Arm Circles, extravagant Twisters and wonderful Peekaboos! The Finale is The Activate! Featuring music from Olly Alexander! (Years & Years) -------------------------------------------- About Activate: Activate is a fun, accessible animated series aimed at getting kids moving. It's been co-created by Joe Wicks and Studio AKA, the BAFTA-award winning studio behind ‘Hey Duggee’ Activate aims to make fitness fun and spark a love of movement in children, by bringing together bright and energetic new characters animated by Studio AKA, alongside well-known tunes from exclusive music partner Universal Music UK - and is backed by the Government, as part of a new partnership to reach kids, schools and families across the country. Each 5-minute episode offers a burst of movement, fun and energy which can be transformational for mental and physical health – getting hearts pumping and minds engaged.

40 seconds work | 20 seconds rest Squat to right knee and reach Lunge and knee drive - Left Squat to left knee and reach Lunge and knee drive - Right Rotations Push forward x 2, Push up x 2 Kickbacks Up and overs Leg extensions March on the spot ——— Get a structured, progressive workout programme designed to increase your fitness, build muscle and burn fat. Get your plan now with a 7-day free trial on The Body Coach App https://bit.ly/thebodycoachapp ——— Follow me here: Website • http://bit.ly/thebodycoachapp Instagram • http://bit.ly/BodyCoach_Instagram Twitter • http://bit.ly/BodyCoach_Twitter FaceBook • http://bit.ly/BodyCoach_FB TikTok • http://bit.ly/BodyCoach_TikTok Pinterest • http://bit.ly/BodyCoach_Pinterest

Look out, it's coming for our quads, It's the Quadzilla challenge! In this colossal challenge, we'll do Peekaboos, Knee Smashers and Kickers. Our last stand against the giant Quadzilla is the Activate! Featuring music from the Sugababes! -------------------------------------------- About Activate: Activate is a fun, accessible animated series aimed at getting kids moving. It's been co-created by Joe Wicks and Studio AKA, the BAFTA-award winning studio behind ‘Hey Duggee’ Activate aims to make fitness fun and spark a love of movement in children, by bringing together bright and energetic new characters animated by Studio AKA, alongside well-known tunes from exclusive music partner Universal Music UK. Each 5-minute episode offers a burst of movement, fun and energy which can be transformational for mental and physical health – getting hearts pumping and minds engaged.