4 comments / Posted by Sherlyn Tan

Note: If this is your first time here, read through the information below and make sure you understand each exercise. The correct form is super important to avoid risk of injury, and really engage the right muscles for maximum effect! 


There are 3 HIIT workouts to choose from (A, B and C). On Tuesdays and Thursdays, choose either the ABS or BUTT workout. You can do ABS both days or BUTT both days too, depending on your goal. This is in no way a strict plan so feel free to mix things up! 



Music: Sigala - Sweet Lovin'

3 rounds of:

180 degree squat jump x 15

Mountain climbers x 15

Burpees x 10

Russian twist x 20

Push up snap jump x 10

Hip thrust x 25


Music: Galantis - Peanut Butter Jelly

3 rounds of:
Shoulder tap burpees x 15

Jumping squats x 10

Jumping lunges x 10

Plank x 30 seconds

Reversed plank with kicks x 10

Side plank with kicks x 10


Music: Sigala - Easy Love

3 rounds of:
Spider jump x 15

Cross Body Jacknife x 15 each side

Plank side kicks  x 15 each side 

Duck walk & reverse x 15 each round 

Squat jump & reverse x 15 each round


Music: Galantis - No Money

3 rounds of:

Crunch x 10

Reverse crunch x 10

Ankle touches x 10

Straight leg side crunch  x 10 each side

Crunchy frog x 10

Russian twist x 20

Continuous Plank Cycle
Plank 30s
Left plank 30s
Right plank 30s


Music: Galantis - Runaway

3 rounds of:
Single leg hip thrust x 10 each side

Reverse Snow Angel x 10

Reverse leg raise x 10

Step Up x 10 each side

Kick Back x10 each side

Side kick x 10 each side

Standing Hip Extensions x 10



If you find these exercises a tad too much, scroll further down to see some modified versions I've done that are suitable for beginners. If you'd like to see more, let me know! :)

180 Degree Squat Jump

Step 1: Stand with legs a little wider than your hips and your toes pointed outward. Slowly lower into a squat. 

Step 2: Jump upward, extending the legs, while turning 180 degrees to face the other side. Land softly in a squat and repeat for the other side. 

Scale down: Instead of jumping, turn 180 degrees by stepping with one foot at a time to the other side, and then lower into a squat.

Mountain Climbers

Step 1: Get down on the floor on your hands and knees. Extend your legs out behind you, into a high plank position. Place your hands directly under your shoulders with your finders facing forward and slightly outward. Your body should be in a straight, diagonal line from your head to your heels, with your core engaged. 

Step 2: Bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep alternating legs and feel free to pick up the pace. It should feel a little like running while in a plank position. Keep your weight evenly distributed on both legs instead of shifting all your weight forward.

Scale down: If you have limited range of motion in the hips, place your hands on a bench or a step for elevation.


Step 1: Stand with your feet hip-width apart and place your arms by your sides. Weight should be in your heels.

Step 2: Lower your body into a squat, placing your hands firmly on the floor directly in front of your feet. Shift your weight onto them.

Step 3: Jump your feet back, land softly and come into a high plank position with straight arms and legs. Your body should form a straight line from your head to heels. To keep your core fully engaged, be sure not to let your back sag or your butt stick up.

Step 4: Jump both feet forward so they land just outside of your hands.

Step 5: Jump up explosively with hands over your head and land immediately back into a squat position.
Scale down: To get into the plank position, step your feet behind you instead of jumping.
Scale up: Once in plank position, add a push up. 


Russian Twist

Step 1: Sit on the floor with your knees bent, legs lifted and glued together. Clasp your hands together.

Step 2: Lean your upper body back, as far as you can.

Step 3: Keeping core tight and shoulders back, rotate and place your arms to the right as much as you can. Move the arms up and over the top of the knees, dropping them down to the opposite side. Keep this going, side to side. This is when your obliques should really feel it. Keep your eyes straight ahead and slightly up.

As you're twisting side to side, keep your sit bones or hips pressed into the ground with equal pressure.

Scale down: Leave your feet on the floor, knees still bent.  

Push Up Snap Jump

Start with a push up

Step 1: Go into a plank position, with your arms shoulder-width apart. 

Step 2: Lower your body, keeping your back straight, until your chest nearly touches the floor. 

Step 3: Raise your body by pressing down on your hands.

Scale down: Perform this move on your knees and lower the range of motion.

Then go straight into a snap jump

Step 4: In a high plank position, keeping your back straight, jump inwards and tuck both your knees in, close to your chest. The weight should be on your hands.

Step 5: Kick both feet backwards back into a high plank position.

Hip Thrust

Step 1: Lie on your back, with knees bent and feet hip-width apart and flat on the floor. Keep your arms at your side with your palms down. 

Step 2: Gently contract the abs to flatten your low back into the floor. Try to keep this gentle muscle contraction throughout.

Step 3: Keep the abs engaged and lift your hips up off the floor. Squeeze your glutes and press your heels into the floor for added stability. But be sure you’re not relying on your heels as the power should come from the hips. Avoid pushing your hips too high, which can cause your lower back to arch. Your body should make a straight line from your knees to your hips and to your shoulders! Hold, before easing back down.

Shoulder Tap Burpees 

Repeat the steps for a normal burpee as above but in Step 3, after you jump your feet into a high plank position, bring your right hand off the floor and cross your chest to tap your left shoulder. Repeat the same, left hand to right shoulder.

Be sure to engage your abs, keep your hips square and your head, neck and shoulders in alignment. 

Continue on as usual with Step 4.

Jumping Squats 

Repeat the steps for 180 squat jumps as above, but instead of turning 180 degrees, jump in place.

Jumping Lunges 

Step 1: Stand tall, with your left foot slightly in front of your right. Create 90-degree bends in both knees. The front knee should not pass over the front toes. The back knee should touch or be as close to the ground as possible. This is the lunge position.

Step 2: Engage your core and glutes, and push off the bottom of both feet into a jump, switching the position of your feet in midair. Make sure both feet leave the ground at the same time. Land back in the lunge position, this time, with your right leg in front. Repeat this jumping, and alternating your legs.

Scale down: Instead of jumping, step your legs back and forth to perform an alternating lunge.


Step 1: Lie face down, with legs straight, your forearms on the floor and your elbows directly under your shoulders. 

Step 2: Clasp your hands in front of your face, so your forearms make an inverted “V”.

Step 3: Rise up on your toes so that only your forearms and toes touch the floor. Your body should be in a straight line from shoulders to feet.

Step 4: Draw your belly button toward your spine and tighten your butt. Look at the floor to keep your head in neutral position and hold.


Reversed Plank With Kicks

Step 1: Sit on the floor with your legs extended.

Step 2: Lean back, with the palms of your hands on the floor, behind you, and with your fingers pointing toward your butt.

Step 2: Bridge up by driving both your heels and palms into the ground.

Step 3: Drive your hips upwards until your body forms a straight line from your ankles to your shoulders. Look up to keep your head neutral.

Step 4: Engage your core and glutes, and alternately lift your left and right leg up. Do not let your butt drop down.

Side Plank With Kicks

Step 1: Get into a high plank position.

Step 2: Rotate your body towards the left and balance on your right forearm or hand, with your left foot stacked atop your right. Put your left hand on your hip or extend it toward the ceiling. This is a side plank.

Step 3: Hold here and lift your left leg, up and down.

Step 3: Do the same for the other side.

Side Plank v Modified Side Plank

Spider Jump

Step 1: Start with a high plank position. The shoulders are over the hands and the body long and straight through the heels.

Step 2: Bring the right knee towards the right elbow. Try to get it as close as possible. The leg is bent to 90-degrees with the hip rotating the foot out, away from the body.

Step 3: Jump to bring the right foot back to the high plank position, simultaneously bringing the left knee towards the left elbow. Repeat, alternating between both legs.

Cross Body Jacknife 

Step 1: Lie down face up, legs and arms extended straight.

Step 2: Like into a crunch position, lift your left arm and right leg up till your left hand touches your right leg. Lower them back down and repeat for the other side.

Plank Side Kicks   

Step 1: Repeat the steps for planks as usual, but instead of placing your forearms on the ground, place your hands, palms down, like in a push up position.

Step 2: While holding in that position, bring one of your legs out to the side of your body, keeping it parallel to the floor, and hold for a few seconds.

Step 3: Bring the leg back to the center, repeat and do the same for the other side.

Duck Walk & Reverse 

Step 1: Stand with your feet shoulder-width apart and go into a deep squat position, with hands clasped in front of you or spread out on the sides.

Step 2: Keep this squat position, as you 'waddle' one leg at a time, forward and backward.

Squat Jump & Reverse 

Repeat the steps for squat jumps as above, but instead of jumping in place, jump forwards, and then backwards.


Step 1: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your hands should be behind your head or by your ears. Hold your elbows slightly out to the sides.

Step 2: Tilt your chin slightly into your chest.

Step 3: Engage your abs as you move forward, lifting up your head, neck, and shoulder blades.

Step 6: Hold, lower back down and repeat.

Reverse Crunch

Step 1: Lie with your back on the floor, legs extended together and slightly lifted. Place your palms facing down, tucked under your butt.

Step 2: Bend your legs and pull them in towards your chest, as you lift your hips off the floor. Engage your core muscles to lift. Reach towards the ceiling with your toes. 

Step 3: Hold here, then slowly lower your legs back down and straighten. Keep going.

Scale down: Decrease your range of motion.

Ankle Touches

Step 1: Lie on your back with knees bent, arms at your sides, and palms facing body. Place your feet flat on the floor, slightly wider than shoulder-width apart.

Step 2: Lift your head and shoulders slightly, almost like a crunch position.

Step 3: Reach your right extended arm towards the right ankle, and try to touch it.

Step 4: Move back to the starting position and repeat the same for the left side. Keep going.

Straight Leg Side Crunch

Step 1: Lie straight-legged on your right side, left leg atop your right. Place your left hand behind your head and your right hand, palm on the floor.

Step 2: Slowly lift both your legs up towards your body, contracting the obliques. The shoulder should be slight brought forward. Return to the starting position, and keep going.

Step 3: Repeat the same for the other side.

Crunchy Frog

Step 1: Sit in a V-like sitting position, with your arms extended out to your side, your legs lifted off the floor, and your upper body at about a 45 degree angle.

Step 2: Pull your knees towards your chest, and move your arms forward, like they're wrapping around your legs.

Step 3: Squeeze the abs then open your arms out to the sides again, while extending your legs back out in front of you.

Single Leg Hip Thrust

Repeat the steps for hip thrusts as above, but instead of both knees bent, one knee is bent and one is lift up, holding straight.

Reverse Snow Angel 

Step 1: Lie facedown with your arms stretched out over your head, palms facing down. Your legs are also stretched out behind you.

Step 2: Lift your chest, arms, and legs slightly and quickly move your arms and legs apart, like you're making a snow angel!

Reverse Leg Raise 

Step 1: Find a bench, and lie facedown with your legs and feet together. Hold onto the sides of the bench.

Step 2: Keeping your abs tight, contract your glutes to lift both legs into the air. Hold, then lower your legs back down. Keep going.

Step Up

Step 1: Standing in front of a bench, place your right foot atop it. Be sure to press through your right heel as you step onto the bench, and find your balance.

Step 2: Lift your left leg up, with support from your right leg, and bend your left leg into a 45 degree angle. Engage your glutes.

Step 3: Step your left leg back down on the floor and lift it up again into a 45 degree angle. This is one side. 

Step 4: Repeat for the other side. 

Kick Back

Step 1: Start on all fours, like in a table top position. Your hands are directly under your shoulders and your knees are directly under your hips.

Step 2: Raise your leg and extend it behind you until your thigh is almost parallel to the floor. Squeeze your glutes. The motion should be small and controlled. Return to the start position and repeat. Do the same for the other side.

Side Kicks

Step 1: Start on all fours with hands under your shoulders and knees under your hips as in the Kick Back.

Step 2: Keeping the knee bent, lift the right leg up, towards the side.

Step 3: Bring it back down to the center and repeat. Do the same for the left leg.

Standing Hip Extensions

Step 1: Start standing, holding onto the back of a chair or firm structure for balance.

Step 2: Extend your left leg behind you, flexing your foot, and turn your toes out slightly, and lift your leg as high as you can.

Step 3: Lower your leg back down, stopping just before touching the ground, and then repeat. Do the same for the other side.


This is my personal workout playlist! It always gets me pumped up! Try it out when doing the workouts below and let me know what you think!

Disclaimer: This article is for sharing purposes only and is not intended to be professional advice. We strongly recommend you consult a physician before beginning a new diet or exercise program. By engaging in these workouts, you agree that you do so at your own risk, and assume all risk of injury to yourself.


  • Posted On September 03, 2017 by Nancy

    When r we getting e-certificate of completion?

  • Posted On June 15, 2017 by Abigail

    Any alternative for duck walk

  • Posted On June 13, 2017 by Allison tong

    Really love your challenge & videos! Thanks for sharing ❤️? You are awesome girl!!

  • Posted On June 11, 2017 by Greda

    Hi, may I know what kind of stretching exercise do you recommend?

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