Your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction.

Palm Trees (30 secs x 3)

Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

The workout:

The following circuit can be performed three days per week, on Monday, Wednesday and Friday.

On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.

Week 1:  Perform 2–3 sets of the circuit with 1 minute in between exercises.

Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.

Week 3:  Perform 3–4 sets of the circuit with 30 seconds in between exercises.

Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.

1. Dumbbell single arm split squat to press

Perform 8 reps per leg

Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.

Trainer tip:  The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.

You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101).

» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!).

» Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).

» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin. 

4. Speed bag both arms

Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high. 

» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink.

» Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW!

» Now for the other side (gotta keep it even!).