The program
Ittts Full Body
Fitness Exercise
No equipment, built for both men and women to maintain strength and excellent fitness. A diverse range of exercises engages all major muscle groups — a comprehensive workout that boosts strength, endurance and flexibility.
01
Warm-Up
5 min · 4 moves
Five minutes to raise your heart rate, open the joints and wake up the muscles you are about to use.
Jumping Jacks
Full body
One minute to raise your heart rate and enhance circulation.
Arm Circles
Shoulders
Alternate forward and backward to mobilise the shoulder joints.
Leg Swings
Hip flexors · Hamstrings
Thirty seconds per leg to loosen the hip flexors and hamstrings.
Torso Twists
Core · Obliques
Rotate with control to activate the core and engage the obliques.
02
Circuit Training
30 min · 9 moves
Move through all nine exercises, then repeat the entire circuit. Work and rest scale with your level.
Work / rest
45s / 15s
Repeat the entire circuit twice. Rest fifteen seconds between moves.
Squats
Quads · Glutes · Hamstrings
Keep your back straight and chest lifted. Sit down between your hips and drive up through your heels.
Push-Ups
Chest · Shoulders · Triceps
Brace your core and hold a straight line from head to heels. Lower with control.
Lunges
Thighs · Glutes
Alternate legs to improve balance while toning thighs and glutes.
Plank
Core · Back
Hold a strong plank position to engage the core and strengthen the back.
Bent-Over Rows
Upper back · Biceps
Use dumbbells or a resistance band if you have them. Pull the elbows back and squeeze the shoulder blades.
Mountain Climbers
Cardio · Core · Legs
Drive the knees in quickly while keeping the hips low and the shoulders stacked over the wrists.
Bicycle Crunches
Abs · Obliques
Rotate from the ribs, not the neck. Activate the abs and improve core stability.
Tricep Dips
Triceps · Shoulders
Use a chair or bench. Keep the elbows pointing back and the shoulders away from the ears.
High Knees
Cardio · Lower body
Pump the arms and lift the knees to hip height to boost lower body endurance.
03
Cool Down
5 min · 5 moves
Slow the heart rate down, release what you just worked and finish with a little stillness.
Forward Bend
Hamstrings · Lower back
Hinge from the hips, soften the knees and let the neck hang heavy.
Quad Stretch
Thighs
Hold each leg for thirty seconds to relieve tension in the thighs.
Shoulder Stretch
Shoulders · Upper back
Cross one arm across your body and use the opposite arm to deepen the stretch.
Child's Pose
Back · Hips · Shoulders
Relax and stretch the back, hips and shoulders. Breathe into the ribs.
Deep Breathing
Recovery
Slow, deep breaths to lower your heart rate and calm the mind.
Train it
Let the timer call every move.
27 timed moves in a row — work, rest and cool-down counted for you. Stay hydrated and listen to your body to avoid overexertion.
Begin