QUICKIES

		Beginner	Intermediate
50 second intervals with 10 second rest for 4 minutes duration.	Warming up on 1st set and increase intensity as you go. Engages your glutes, quadriceps, hamstrings, calves and core.	High knees (stepping) and stop for 10 second rest. Alternative: drop to floor for the 10 second rest as you feel fit: Drop your body on floor, face down with hands under chest and toes on floor.	High knees (jumping) and drop to floor for 10 second rest. Drop your body on floor, face down with hands under chest and toes on floor. Alternative: Hold 2kg dumbbells on each hand.
20 second intervals with 5 second rest for 3 rounds.	Engages your core.	Plank hold: Lying face down, hold yourself up on your elbows and knees, activating your core.	Plank hold: Lying face down, hold yourself up on your elbows and knees, activating your core.
50 seconds	Cool down.	Stretch glutes and legs.	Stretch glutes and legs.

Exercise	4 minute x 3 sets
Squats	50 second 10 rest between each exercise.
Push Ups	50 second 10 rest between each exercise.
Plank Hold	30 sec hold x 2
Rest	60 second rest between each set
RAMP IT UP! Squats – add dumbbells (moderate weight to heavy, keeping form). Push Ups and Plank Hold – lift 1 foot up and hold for as long as you can, alternating foot.