40 seconds work | 20 seconds rest Bicycle crunches Toe touches Leg raises Heel taps Sit ups Elbow plank Slow climbers Side plank (20s on each side) Elbow plank, knee to elbow Full body 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

45 seconds work | 15 seconds rest Single arm shoulder press (R) Single arm shoulder press (L) Lateral raises Bent over rows Bicep curls Push ups Overhead tricep extensions Kneeling reverse flys ——— 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

35 seconds work | 25 seconds rest Run on the spot Star jumps Squat to 2 knee drives Alt. reverse lunge to lateral lunges Mountain climbers Glute bridges Climb the rope Push ups Truffle shuffle Knee drives Elbow plank Bicycle crunches Squats Lateral sprint Front kicks ——— 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

10 Reps per Move | 3 Rounds Back squats Shoulder press Bicep curls Reverse lunges Bent over rows Push ups Sumo deadlifts ——— 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 KB Swings Single arm snatch to KB thrusters (R) Single arm snatch to KB thrusters (L) 3 RDLs to 3 High pulls 2 KB Bicep curls to 2 Reverse lunges ——— 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

1 minute work | no rest Single leg bicycle crunches Reverse crunches High plank Single crunches Side plank (30 seconds on each side) 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

For this workout, I'm joined by Paralympian Kadeena Cox OBE to take her through my 15 minute lower body and core workout. If you’re inspired by my workout with Kadeena and the Paralympics to be more active, you can find accessible sports and activities near you at everybodymoves.org.uk. Watch Kadeena in action at the Paralympics on @Channel4Sport. ——— 35 seconds work | 25 seconds rest Goblet squats Bicycle crunches Plank hold RDL using dumbells Toe touches Sumo squat Hold (body weight) Russian twists ——— 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 Kadeena: TikTok • https://www.tiktok.com/@kadcoxofficial Instagram • https://www.instagram.com/kad21/ 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