1 minute each, alternating where necessary

• Lunge stretch (alternate)
• Standing side stretch (alternate)
• Forward hang
• Low lunge arch (alternate)
• Seated back twist (alternate)
• Bound angle 

 60 seconds per exercise

• Jumping jacks
• Toy soldiers
• Cross jacks
• Alternating side lunges
• Mountain climbers

4 sets of each exercise with 30 second rests in between. Each set should last 6-8 minutes.

• 30 second jump squats with arm swings
• 30 second scissor lunges with springer arms
• 30 second burpees with push-ups
• 30 second ice skaters
• Every 2 minutes on the minute (E2MOM) complete the following circuit and break the reps up as needed. Take the remainder of the 2 minutes as rest:
  • 10 push-ups
  • 10 prisoner squats
  • 10 crunches

• On a cardio machine of your choice, build intensity from a comfortable effort by increasing the resistance or speed each minute to reach a hard effort within 5 minutes.
• Repeat the intervals eight times, then take 2 minutes additional recovery totaling this section of the workout at 10 minutes:
  • 30 seconds of hard intensity
  • 30 seconds active recovery and 30 seconds of burpees with push ups
• For 15 minutes, repeat the intervals below four times then complete 3 minutes at a comfortable pace to cool down before stretching:
  • 2 minutes of work
  • 1 minute active recovery

Minimum 3 sets of 8 reps

• Deadlifts
• Goblet squats
• Single-arm rows
• Kettlebell swings
• Bench press
• Leg press
• Glute bridges
• Russian twists

Minimum 3 sets of 8-12 reps with a 1 minute rest in between sets

• Chest press machine or dumbbell chest press
• Seated machine row or dumbbell row prone on incline bench
• Shoulder press machine or dumbbell shoulder press
• Lat pulldown machine or pull-ups
• Tri-set (one exercise after the other with no rest between and repeat 3 times):
  • Dumbell bicep curls (10-15 reps)
  • Close grip push ups (up to 30 reps)
  • Plank (up to 60 second hold)

Minimum 3 sets of 8-12 reps with a 1 minute rest in between sets

• Leg press machine or squats with free weights
• Leg curl machine or Romanian deadlifts with free weights
• Adductor machine or lateral lunges with dumbbells
• Abductor machine or curtsey lunges with dumbells
• Tri-set (one exercise after the other with no rest between and repeat 3 times):
  • Dumbell glute lifts (10-15 reps)
  • Quadruped glute raises (up to 20 reps on each leg)

Supersets (one exercise followed by the other repeated four times with a 1 minute rest between supersets)

• Alternate forward lunges with overhead reach (10 reps each leg)
• Kettlebell swings (15 reps)
• Alternate push ups with rotation (10 reps each side)
• Renegade rows with rotation (10 rep each side)
• Bicycle crunches (3 sets of 45 seconds with 45 seconds rest between)
• Kneeling alternate arm and leg raises (3 sets of 45 seconds with 45 seconds rest between)

4 sets of 6-8 reps with a 1 minute rest between sets

• Bulgarian split squats
• Deadrows
• Incline press in a split stance

Perform 30 seconds of each movement then move straight to the next. Repeat the full routine twice and on the second round alternate sides where necessary.

• Cat-camel
• Childs pose to Cobra
• Kneeling overhead reach
• Alternate kneeling lunge with hands on the floor
• Kneeling torso twists with arm reach at chest height
• Deep squat holds
• Standing shoulder rolls
• Alternating arm circles

Perform 30 seconds of each movement then move straight to the next.

Repeat the full routine twice and on the second round alternate sides where necessary.

• Piriformis stretch
• Calf stretch
• Triceps stretch
• Bicep stretch
• Ab stretch

For additional workout routines, visit the what to do at the gym page.

5 minutes of the below at a gentle brisk pace

• Freestyle

1 minute each totalling , alternating sides at half the time where necessary

• Tricep extension
• Arm swings
• Quad pull
• Wrist stretch
• Wall lean stretch
• Childs pose

2-4 lengths of each exercise with rest in between

• Flutter kicks
• Alternate freestyle and backstrokes
• Alternate sprint kicks and easy kicks
• Butterfly strokes

1 minute each, alternating sides at half the time where necessary

• Lateral neck flexion stretch
• Capsule stretch
• Hamstring scoops
• Standing toe touch stretch
• Standing spinal twists