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Summary of exercise sessions
| Minutes into session | HIIT | Boxing | Power posture |
| 5 | Warm up | Warm up | Warm up |
| 10 | Intervals of 30 s high intensity movements, 1–2 min lower intensity | Intervals of 30 s high intensity boxing movements, 1–2 min lower intensity | Stretching |
| 15 | Fast paced movements targeting trunk, posture | ||
| 20 | |||
| 25 | |||
| 30 | Stretching | ||
| 35 | |||
| 40 | Cool down | Cool down | Cool down |
| 45 | End | End | End |
HIIT, high intensity interval training.
