Perform 8 rounds of 20 seconds sprint, 10 seconds rest for each machine. Make sure to do all 8 rounds on one machine before moving to the next: 

  • Rowing Machine
  • Stepper/Sled-Push
  • SpeedFit Treadmill
  • Power Climber
  • Ski Erg

Use the wall timer (or your own) ask reception to help you. Decrease the challenge – substitute stationary bike for the treadmill. Not sure how to use the equipment? Check out our YouTube tutorials.

Ab Exercises

Perform 50 seconds of the first exercise then rest for 10 seconds before moving to the next exercise. Do three rounds in total.

  • Inchworms
  • Lying Leg-raises
  • Bicylces

Here’s how to do this week’s exercises:


Start standing with your feet parallel. Reach down so your hands ouch the ground, keeping your legs as straight as you can (bend them as much as you need to, to reach the ground) walk your hands along the ground until you are in a plank position. Hold for 2 seconds and then walk your hand back to standing. Repeat.

Leg Raises

Lie flat on the mat. Put your hands under your bum to support your lower back. Keeping your legs comfortably straight, raise them to 90% while pressing your belly button to the mat and then lower until they are just above the ground. Repeat. Try not to let your feet hit the ground and maintain a controlled motion.


Stay lying on the mat. Put your hands next to your ears. Raise head and shoulders just off the mat. Lift both feet off, bring your right knee towards your face and twist your torso so your left elbow is reaching for your right knee. Repeat on the other side. Don’t clasp the hands behind the neck or strain your head towards the knee, keep the movement in the torso.

Happy Training!

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