Super Saturday workout - Juice Daily
Ricky Martin, one of Istomin's clients. Photo: @ricky_martin Instagram

Super Saturday workout Free fitness program!

Luke Istomin personally trained Hugh Jackman for his Wolverine role, and has also trained Nicole Kidman, Nicole Richie, Nicole Trunfio, Leonardo DiCaprio, Ricky Martin, Joel Madden, Liev Schrieber, Tobey Maguire and Ryan Reynolds. This week we share with you his Hollywood program. If you missed the last four days, go back and check them. And stay tuned tomorrow  for the final instalment of the FREE program. Even easier: pop in your email address and we will email the article directly to your inbox.

The full body sweat session

This workout we have three exercises done for 45 seconds each with a 15 second rest in between. There are three separate blocks of exercises for you to do.

By now you’re probably used to the HIIT style of exercises we’ve been doing. This one is no different, but you can customise the program to suit your time availability. You have the option of doing just the first one or two blocks of exercises if your time (or fitness) doesn’t permit. No more excuses if you only have 15 minutes! One round of this workout can be done in 12 minutes, and will set up your EPOC (afterburn) for the next few hours. So something is always better than nothing, whether you have 15, 30 or 45 mins available to exercise, I have the answer to your time management needs.

The full workout is three rounds of the following three blocks which should take just under 45 minutes. That’s your goal. Get to it!


Squat + burpee pyramid

Stand with legs hip distance apart and bend both knees to squat down as though sitting on a chair. Return to start and do a burpee.
Jump on the spot with arms in air then drop straight into a pushup. From pushup, jump feet to hands and jump in air.

Sequence: Do one squat, one burpee; one squat, two burpees; one squat, three burpees and so on for 45 seconds. Note: this video has been slightly sped up to fit in a 15 second video timeframe.

Jump squat pyramid + 4 high knee run


Jump squat:

Jump into the air and lower into a squat, bending knees and holding core tight.

High knee run:

Pump hands as you run on the spot, lifting knees to waist level.

Sequence: One jump squat, four high knee runs, two jump sqauts, 4 high knee runs and so on. Do this for 45 seconds then rest for 15.

Crab touch:

Sit down on floor with legs bent, feet flat on floor and hands behind you, fingers facing forward. Raise hips with knees bent. Touch the opposite hand to opposite foot. The goal is to keep hips as high as you can. Continue for 45 seconds, rest for 15.


Push up + toe touch

Start in a push up position on either knees or toes. Bring right foot under body and touch with left hand. Do one pushup in the centre, then bring left foot through and touch with right hand. Continue alternating sides with one push up in between, for 45 seconds, then rest for 15.

Power jacks

Do three star jumps with arms outstretched, and then one explosive star jump with both feet jumping off the ground. Do for 45 seconds and break for 15.

Plank reach

With hands underneath shoulders in a plank position (or forearms depending on fitness level), extend right hand and left foot out. maintaining tension throughout your body. Squeeze arms, back, bum, legs, core for three to four seconds and then repeat other side. Try and maintain hip stability throughout. Continue for 45 seconds, break for 15.


Wide mountain climbers

Start in a plank position with hands under shoulders, but feet wider than hip level. Run forward, bringing knees to chest from this wide stance, continuing for 45 seconds and then break for 15 seconds.

Push up jacks

Hands and feet are close together in push up position. Jump hands and feet out wider and drop down into a pushup. Once you push up jump in with hands and feet close together. Beginners would do this on their knees and take one hand wider and do a push up, then the other hand and do a push up.

The video starts off demonstrating the beginner version, then moves onto the advanced.

Do these for 45 seconds, then break for 15.

Reverse crunch

Lie down on back with knees bent. Bring knees close to chin with a posterior tilt through the hips, keep tummy tight and engage core. Back to start and repeat for 45 seconds.

For the final instalment of Luke Istomin’s free fitness and nutrition program, check back into the Juice Daily tomorrow.

Luke Istomin

About the person who wrote this

Luke Istomin

Follow Me:

Luke Istomin is the co-founder of F45 Training and Australia's most in-demand celebrity trainer. His new project is and is the result of Luke's passion and dedication of informing the globe the benefits of implementing some effective training and nutrition principles to help achieve higher levels of performance in all areas of your life.

Liked this? Read these!

Got something to say? Get it off your chest here

The Juice Daily is a Fairfax Media owned website