Tier 2 - 10 minute Workouts - Week 2

These are workouts from the Back Garden Blitz Programme

Complete the workouts in the correct order.

Some of the workouts do include the use of a skipping rope, gliders, dumbells, step & swiss ball. The exercises can be performed without the equipment.


Skipping - do high knee sprints on the spot.

Dumbells - use filled 4pint plastic milk bottles

Swiss Ball - Just use the floor or a large cushion

Step - floor , low table, edge of the sofa or bottom stair.

Gliders - Paper plates on a smooth floor - plastic plates or hotel room service menus! on carpet.

Strength HIIT 40s/10s

Equipment - Dumbells

Body HIIT 2  50s/10s

Equipment – Mat

Killer Core 50s/10s

Equipment – mat, (Optional; dumbells , step & swiss ball)

Leg Blitz 50s/10s

Equipment – Step / stair, (Optional: dumbells)

Cardio Burpee 50s/10s

Equipment – Skipping Rope

Full Body HIIT - 50/10

Equipment –Mat (Optional Dumbells)

Day 14 - Rest

20 minute walk - stretches & foam rolling - see Workout Support 

Week 3