Intervals · 25 min

Drop the Beat

Six songs, one move per song: push on the chorus, hold steady in the verses.

• 25 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Each main move lasts exactly one song, and the music tells you when to push. Go harder on every chorus and settle to a steady pace through the verses. Songs change on the track boundary, so you never watch a clock.

Kit

Mat

Music

Each main block lasts one song.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Bodyweight Squat10 reps
   • Step Jack40 s

2. Song set

   Z4 Work
   • Jog in Place180 s · Easy jog in the verses, quicker feet on the chorus
   • Bodyweight Squat180 s · Squat on the chorus, hold low through the verses
   • Shadow Boxing180 s · Fast punches on the chorus, jab and move in the verses
   • Glute Bridge180 s · Pulse on the chorus, hold the top in the verses
   • Jumping Jack180 s · Jacks on the chorus, step jacks in the verses
   • High Knees180 s · Knees up on the chorus, march in the verses

3. Cool down

   Z1 Recover
   • March in Place45 s
   • Standing Quad Stretch25 s each side
   • Standing Hamstring Stretch25 s each side
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.