Equipment needed: 4 cones (or 4 other small objects),

Place the cones in a square of about 1.5m. Assign them numbers 1-2-3-4. Participants stand in the middle of the square.

• The trainer (or one participant) calls out the numbers, the participants touch the corresponding cone, then returns to the middle. Do this for 40seconds, then change the person calling numbers. Make sure there's roughly 20sec rest in between. Do this 3 times. (3min)
• Participants stand in the middle, then jump/hop with both legs together to cones 1-2-3-4 for 40 seconds. Then 20second rest, reverse direction and go to cones 4-3-2-1 for 40 seconds. (2 min)
• participants take up a high plank position in the middle of the 4 cones. The trainer (or a participant) calls out the number, the participants touch the closest limb to the corresponding cone. Do this for 40seconds, then change the person calling numbers. Make sure there's roughly 20sec rest in between. Do this 3 times. (3min)

Next we will do two rounds of 4 exercises. Each exercise has a 20second "down" version of low intensity, and a 40sec "up" version at high intensity. You can do two rounds, or do 2 repetitions of each exercise right after the other (as long as you keep to 20 up 40 down):

• 20sec down: squats
• 40sec up: pogo squats
• 20sec down: lunges (alternating legs)
• 40 sec up: lunge jumps (one leg)
• 20 sec down: from standing walk hands forward to plank, and back to standing
• 40sec up: burpees
• 20sec down: slow mountain climbers (diagonal)
• 40sec up: fast mountain climbers

This workout was made for people to do from their home in online training sessions.

It will be easier for skaters to keep up the 40seconds of up time.