General instruction: Complete one set, move to the next exercise creating a circuit.
During exercise, if you feel any abnormalities or unusual pain, please stop the exercise immediately and contact us. 

Beginner level – 3 sets. | Intermediate Level – 5 sets. | Pro level – 7 sets.



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* • HIGH KNEES (30 Sec)
  1. Stand upright with your feet together and your arms by your sides.
  2. Run on the spot raising your knees as high as possible each step.
  3. Rapidly switch feet and use your arms as if running for 30 seconds.
*• PLANK (45 Sec)
  1. Lie face down on the floor with your legs straight and arms tucked in by your side.
  2. Raise your body off the floor, resting on your toes and forearms, maintaining a straight line from your head to your toes.
  3. Hold briefly for 30 seconds, then lower yourself back to the floor.
  4. For resistance and strength, you could hold for 45 seconds.
Thursday - 2
  1. Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind.
  2. Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor. Execute exercise for 30 seconds.
Thursday - 3
  1. Lower your body so you rest on both elbows and toes, face to the floor ensuring your body forms a straight line from shoulders to heels.
  2. Bring your feet together and transfer your weight to your left arm as in a slight roll.
  3. Reverse the motion back to position then transfer weight to the right side, completing a rep.
  • Execute exercise for a duration of 35 seconds.
Thursday - 4
*• SHOULDER TAPS (16 Reps)
  1. Bend forward at the waist and place your hands on the floor in front.
  2. Walk your hands out until your body is straight to the top position of a push up.
  3. Raise one hand to tap the opposite shoulder, lower and then raise the other hand to tap the other shoulder.
  4. Stay in position and tap your shoulder, completing 16 reps
Thursday - 5

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