How To Conduct Your Workout

Begin by warming up i.e. 5 minute walk and mobility movements or similar low intensity activity.

NEXT DO THE “MAIN PART” of your workout ie 30 minutes following the bootcamp, or personal circuit routine etc.

End the main part with a cool down 

i.e. KEEP MOVING slowly for 3-5 minutes until your breathing returns back to normal and you feel fully recovered. While you are still “warm”, follow the stretch routine or do some light stretches to finish.

IF YOU ARE DOING CIRCUIT TRAINING: Now for each circuit, do each exercise one after the other until you complete all exercises. Take your time until you are confident with the movements. You can follow along using the video, or the images or if included simply read off the personal circuit workout sheet.
 
Copy the movements exactly as seen. Keep moving between exercises – DO NOT STOP ABRUPTLY especially whilst heavy breathing. If you get out of breath, walk around the room between exercises until the heavy breathing subsides before doing the next exercise.

If METABOLIC TRAINING (Base Power ie the Tabbing program) :-

Allow yourself EXTRA distance to include your warm up and cooldown. This means if using the OUT AND BACK method (ie a 20 minute workout would consist of 10 minutes out and then turn around and head back to the starting point). If you are measuring your distance covered, begin only after you complete the warm up ie first warm up using a gentle/slower movement and then start your workout distance measurement from the point where your warm up ends. Then on the return, use the same distance to complete your cooldown before finishing your workout. Then you can conduct your stretching at the starting/end point or go indoors and do it there.