Workout duration: 27 minutes

Rise and shine, yep - we said it! Rise and shine people. It’s time get serious and jump in with Adam to set a positive and powerful tone for the rest of your day or week.

Is any equipment needed? 

No equipment is needed, just a mat if you need one. 

What is the workout? 

You'll complete 5 exercises, each performed for 30 seconds at a time and complete 10 rounds

Warm up

Warm up exercises

Round 1

• Exercise #1
• Rest for 15 seconds

Round 2

• Exercise #2
• Exercise #1
• Rest for 15 seconds

Round 3

• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 15 seconds

Round 4

• Exercise #4
• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 20 seconds

Round 5

• Exercise #5
• Exercise #4
• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 20 seconds

Bonus Round

60 seconds of burpees and rest for 30 seconds

Round 6

• Exercise #5
• Exercise #4
• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 20 seconds

Round 7

• Exercise #4
• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 20 seconds

Round 8

• Exercise #3
• Exercise #2
• Exercise #1
• Rest for 20 seconds

Round 9

• Exercise #2
• Exercise #1
• Rest for 20 seconds

Round 10

• Exercise #1
• Rest for 20 seconds

Cool down

Stretch

Good luck and enjoy!

Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.