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Warm Up

Shoulder Rolls

Starting PositionStand with your feet parallel and hip width apart. Hold yourarms out to the sides at shoulder height, palms facing down.

ExecutionStart by making small circular motions with both arms.Perform 20 circles forward and then 20 circles backward.Breathe in and out as you perform the motion

Benefits

 

 

Shoulder and arm warm up.

Body Twists

Starting Position

Execution

BenefitsUpper and lower body warm up.

 

Stand tall with your feet spread wider than hip width apart.Hold your arms by your side and clench your fists.

Extend your arms and move them toward your left hip as youlift your left leg and move your left knee toward your right hipto perform a torso twist. Keep your core engaged and loweryour leg back to the starting position. Exhale as you lift yourknee and twist your upper body. Perform the exercise on theopposite side.

Slow Jog

Starting Position

Execution

 

Stand with feet flat on the floor with feet hip width apart.

March briskly and then start a slow jog on the spot. Graduallybuild up speed and lift your heels behind you, keeping yourhead up. Keep your hands at waist height by your sides, bendthe elbows and maintain a straight posture while landinggently on each foot. Breathe in and out naturally as youperform the exercise.

Benefits

 

Cardiovascular exercise and leg strengthening.

Side Step Butt Kicks

Starting Position

Execution

Benefits

 

Stand with feet flat on the floor in a wide stance. Cross yourarms in front of you with palms facing downward and engageyour core.

Bend your knees and lower your body down a little further,then push up onto your left foot, extending the left knee andkicking back with your right foot to touch your butt. Loweryour leg down and return to starting position. Repeat exerciseon opposite leg. For higher intensity, increase speed of kicksand transitions.

Cardiovascular exercise and leg strengthening.

Day 1

Round 1 Round 2 Round 3

Incline Push Up

Bridge With Chest Fly

Overhead Ball Throws

Overhead Diamond Press

Incline Push Up

Starting PositionStart in push up position, placing your hands down onto thestep at shoulder height, keeping elbows slightly bent and headin alignment with your spine. Ensure your lower legs and topsof the feet are on the floor.

ExecutionInhale, bend your elbows slowly and lower your body towardthe step. Keep your elbows as close to your body as possible.Hold for one breath with your chest approximately 3 inchesoff the step. Keep your head and neck in alignment. Exhaleand return to starting position by pushing your upper bodyaway from the step and extending your arms straight. Keep aslight bend in the elbows at the top. Tighten your core areaand keep your neck, back and hips in alignment. Repeatexercise.

BenefitsIncreased chest, tricep and core strength

Bridge With Chest Fly

Starting PositionLie flat on your back on the floor. Bend your knees and placeyour feet flat on the floor, shoulder width apart and a fewinches away from your torso. Pull your belly button towardyour spine and extend your arms directly in front of you atchest height.

ExecutionExhale and lift your hips off the floor, keeping your backstraight and glutes contracted. Inhale and slowly lower thearms out to the sides until they are level with your chest. Keepyour elbows slightly bent throughout the motion. Squeezethrough your chest, exhale and raise arms back up to startingposition. Roll down through your spine and return your lowerbody to the floor. Repeat exercise. For a higher intensityexercise, hold your lower body in Bridge position whileperforming Chest Fly repetitions.

BenefitsStrengthens glutes, legs, chest, arms and core.

Overhead Ball Throws

Starting PositionStand with your feet shoulder width apart and hold the ball atchest height with palms facing inward.

ExecutionBend your knees and push off through the heels as you throw theball in the air directly above your chest and shoulders. Keep aslight bend in your elbows at the top. Catch the ball and bendthrough your knees, keeping your torso in alignment. Breathesteadily through the movement and repeat the exercise.

BenefitsShoulder strength and flexibility

Overhead Diamond Press

Starting PositionStand with your feet close together and knees slightly bent.

ExecutionLift your arms and touch your thumbs and fingertips togetherin front of you to create a diamond shape. Inhale, lift yourhands overhead, bend down further through your knees andlower your hands down behind your head. Exhale and slowlylift your hands back up overhead. Ensure you keep thediamond in place. Keep your posture tall and squeeze yourfingertips and thumbs together. Repeat the exercise.

BenefitsStrengthens shoulders and arms.

Day 2

Pilates Leg Circles

Starting PositionLie on your back in neutral spine position.

ExecutionLift one leg toward the ceiling, bending the knee if required.Sweep the leg around in small circles, keeping the pelvis andshoulders in alignment. Breathe continuously. Alternate sides.

BenefitsLeg and core strength

Pilates Bridge Pumps

Starting PositionLie on your back with your knees bent, arms by your sides andfeet hip width apart. Place a small ball in between your knees.

ExerciseExhale as you engage your core, tilt your pelvis and roll upinto bridge pose. Squeeze your thighs together and breathecontinuously as you pump the pelvis up and down in quickmotions. Exhale as you roll down.

BenefitsGlutes, leg and core strengthening

 

Pilates Waist Twist

Starting PositionSit up straight on your sit bones, supported by your forearms.Keep your spine extended, lift your chest and engage yourpowerhouse as you exhale. Inhale and lift both legs off thefloor. Swing your legs to one side, touch your toes as youexhale. Inhale back to centre. Alternate sides.

ExecutionExhale and swing your lower legs to one side, touch the matwith your toes, then inhale come back to centre. Exhale anddrop your toes to the other side.

BenefitsCore, arms and leg strengthening.

Pilates Abdominal Swing

Starting PositionLie flat on your back with legs in table top position and placeyour hands underneath your thighs.

ExecutionInhale and bring your knees toward your chest. Exhale, liftyour head and upper body as you roll forward slightly andlengthen your legs. Repeat exercise.

BenefitsCore, upper body and leg strengthening

 

Day 3

Round 1 Round 2 Round 3

Squat With Leg Lift

Knee Raises

Lunge with Twist

High Skip

Squat With Leg Lift

Starting PositionStand in a neutral position, feet a little wider shoulder widthapart with a slight bend in the knees. Place your handscomfortably on your hips.

ExecutionExhale and push your hips backward (imagine you are sittingdown on a chair) into a squat position. Keep your back flat,head up and knees in line with toes. Lower your body untilyour thighs are parallel to the ground. Exhale as you engageyour core and push up, lifting your right leg out to the rightside. Keep your foot flexed and leg muscles contracted. Slowlyreturn the leg to starting position. Perform the exercise on theleft leg for 30 seconds, then alternate sides.

BenefitsStrengthen legs, glutes and core

Knee Raises

Starting PositionBegin standing in a neutral position with core engaged. Bendyour elbows and raise your hands to chest height, meeting thefingers. Transition your body weight onto the balls of yourfeet, with your heels still on the floor.

ExecutionRaise your right knee to waist level, then quickly push off andlift your left knee to waist level as you place your right footback on the floor. Continue alternating legs as you increaseyour speed and heart rate. Your bodyweight should remain onthe balls of your feet throughout the exercise, landing the feetdown softly. Breathe in and out as you perform this exercise.

BenefitsStrengthens upper and lower legs, shoulders and upper arms.

Lunge with Twist

Starting PositionStand with your feet together and hands on your hips.

ExecutionKeeping your upper body tall, take a long step forward withyour left foot and bend both knees lowering your body into acomfortable lunge position. Keep your left knee directly aboveyour left foot. Rotate your upper body to the right then twistback to a comfortable lunge position. Push off your front footto a standing position. Alternate legs and repeat the exercise.

BenefitsStrengthens legs and glutes.

High Skip

Starting PositionStand in an upright position with feet close together and armsby your sides.

ExecutionSkip on the spot by engaging your core and bringing one kneeup toward your chest, springing off your opposite foot andswitching legs. Simultaneously, lift your opposite arm to leg asyou skip. Lift your knees higher with each step and breathecontinuously throughout the movement.

BenefitsCardiovascular exercise. Strengthens upper and lower body.

Day 4

Pilates Flying Wings

Starting PositionStand in an upright position with wide legs and feet turnedoutwards.

ExecutionExhale as you bend your knees and sit down into a squatposition. Keep your hips stable and upper body tall. Inhale asyou lift your arms out to the sides to shoulder height, engageyour powerhouse and push back up to standing position.

BenefitsLegs, glutes, arms and back lengthening and strengthening

Pilates Knee Stand with Arm and Leg Lift

Starting PositionStand on your left knee and straighten your right leg to theright side of your body. Place your left hand on a block (largebook) beside you so that your upper body bends to the leftside. Keep your elbow slightly bent. Push your hips forward sothat your whole body is in alignment.

ExecutionInhale and lift your right leg up off the mat and at the sametime lift your right arm up over side overhead. Bring themback down and exhale.

BenefitsCore, upper body and leg strengthening.

 

Pilates Standing Twist

Starting PositionStand in an upright position with legs wide and feet turnedoutwards. Exhale, bend your knees and sit down into a squatposition as you lift your arms out to the sides.

ExecutionEngage your powerhouse, inhale and twist your upper body tothe side for a count of 2. Exhale, keeping your hips stable.Inhale and return to center. Exhale and twist to the other side.

BenefitsLegs, glutes, hips, obliques and upper body strengthening

Pilates Heel Lift

Starting PositionStand in an upright position with legs wide and feet turnedoutwards. Inhale, bend your knees and sit down into a sumosquat position. Bend your upper body slightly forward,keeping your spine straight.

ExecutionExhale as you move your body to one side and lift the heel offthe floor. Inhale back to center, exhale and move to theopposite side.

BenefitsHips, glutes and leg strengthening

Day 5

Round 1 Round 2 Round 3

Cross Fly Side Step

Jump Touchdowns

Pendulum

On the Spot Sprint

Cross Fly Side Step

Starting PositionStand with your feet together and your knees slightly bent.Hold your arms by your sides, with palms facing inward.

ExecutionExhale, as you step out to your left side, bend the left kneeand extend your arms out and back until your arms are in linewith your shoulders. Your right leg remains straight. Keep aslight bend in the elbows. Inhale as you return to startingposition, crossing your right arm over your left in front of you.Repeat on the other side, bending your right knee, extendingyour left knee and crossing your left arm over your right.Continue to repeat exercise.

BenefitsStrengthens shoulders, upper back and legs.

Jump Touchdowns

Starting PositionStand tall with your feet hip width apart and arms by yoursides.

ExecutionLift both your arms above your head, then inhale and squatdown to touch your hands on the ground. Ensure you sit backon your heels and keep your chest and chin open. Exhale asyou push up through your heels and jump off the floor, liftingyour arms in the air. Land with a slow and controlled motionas you sink down into your next squat repeating the exercise.

BenefitsStrengthens lower and upper legs, glutes, calves, core,shoulders and arms.

Pendulum

Starting PositionStand in a neutral position, hips shoulder width apart withyour arms close to your body at your sides.

ExecutionSwing your left leg out to the side while moving your arms tothe left side of your body. Transfer your weight from the leftside to the right and simultaneously move your arms over tothe right side. For higher intensity, lift your legs a little higherwhile increasing speed.

BenefitsCardiovascular exercise and full body strengthening.

On the Spot Sprint

Starting PositionStand tall with feet flat on the floor with feet together andarms by your sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed into a fast sprint, lifting your heels and toesfrom the floor during each step. Keep your hands at waistheight, bend the elbows and use your arms to build upmomentum in your sprint. Keep your torso in alignment asyou land gently on each foot. The majority of your bodyweightwill be on the balls of your feet. Breathe in and out as youperform the exercise.

BenefitsCardiovascular exercise and leg strengthening.

Day 6

Pilates Waist Twist

Starting PositionSit up straight on your sit bones, supported by your forearms.Keep your spine extended, lift your chest and engage yourpowerhouse as you exhale. Inhale and lift both legs off thefloor. Swing your legs to one side, touch your toes as youexhale. Inhale back to centre. Alternate sides.

ExecutionExhale and swing your lower legs to one side, touch the matwith your toes, then inhale come back to centre. Exhale anddrop your toes to the other side.

BenefitsCore, arms and leg strengthening.

Pilates Single Leg Raise

Starting PositionLie on your back and engage your core.

ExecutionInhale and lift your left knee toward your chest. Straightenyour other leg, keeping it off the floor. Inhale and lift thelengthened leg up, exhale and lower your leg toward the floor.Continue for 45 seconds. Alternate sides.

BenefitsLeg and core strength

 

Pilates Roll Down Twist

Starting PositionBegin by sitting up straight on your sit bones with your kneesbent and feet flat on the floor. Place your arms out in front ofyou, to the outside of your knees.

ExecutionKeeping your arms straight out in front of you, exhale and rolldown, tilting your pelvis and pulling your lower abdominals indeeply. Simultaneously, twist your upper body and extendyour arm to the side to touch the floor. Inhale, engage yourlower abdominals and move back up to starting position.

BenefitsCore and oblique strengthening.

 

Pilates Supported Roll Down

Starting PositionBegin by sitting up straight on your sit bones with your kneesbent and feet flat on the floor. Place your hands on theunderneath your thighs, just underneath your knees.

ExecutionExhale and tilt your pelvis, pulling your lower abdominals indeeply. Round your lower back and roll down smoothly as faras possible. Keep your shoulders down and chest open.Engage your lower abdominals, inhale and roll up to startingposition. Use your hands for support as required.

BenefitsCore, upper and lower body strengthening.

 

Day 7

Bush Walking

Going bush and taking in some nature is good for the bodyand soul. Spending just one hour walking in the bush will haveyou burning over 400 Calories.

Swimming

A visit to the pool is always great fun for the whole family.Simply splashing around, treading water and generalswimming will have you burning over 250 calories in an hour.

Walking the Dog

Walking the dog offers some great resistance and cardioexercise – take your pup out for a long bracing walk and youcan burn off up to 200 calories an hour.

Softball in the Park

Just messing around with the children in the park throwing asoftball around can burn off 180 calories per 30 minutes ofcontinuous play.

Cool Down

Please note - Cool Down Stretches are only for HIIT exercise days

Shoulder Stretch

Starting PositionStand tall with your feet close together and arms by yoursides.

ExecutionBring your right arm across your chest and hold with your leftarm, above the elbow. Pull your belly button to your spine andstand tall with your head up. Hold the stretch for 15 secondsand release.

BenefitsDecreased tightness in shoulders

 

Bicep Stretch

Starting PositionStand tall with your feet close together and arms by yoursides.

ExecutionInterlock your hands behind you and then rotate them sopalms are facing out. Raise your arms up, push back and holdfor 15 seconds.

BenefitsBicep stretch

Tricep Stretch

Starting PositionStand tall with your feet hip width apart and arms by yoursides.

ExecutionLift your right hand over your shoulder and place your handon your upper back, elbow pointing up toward the ceiling. Useyour right hand to gently rest on the elbow and push itdownward. Hold the stretch for 15 seconds and alternatearms.

BenefitsTricep stretch.

 

Side Stretch

Starting PositionStand tall with your feet wider than hip width apart and armsby your sides.

ExecutionBend the left knee and bend your upper body slowly to to theleft side, taking your right arm up overhead and your left armstrong by your side or resting on your leg. Exhale as you bendto the side. Ensure your upper body moves straight to the sideand you refrain from leaning forward or backwards. Inhaleand gently return your body to the starting position.

BenefitsUpper, lower and middle back.

 

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps.

 

Lie on your back with your legs straight and arms by your side.Keep your head and neck relaxed as you bend your left kneetoward your chest, keeping the right leg extended on thefloor.

Slowly begin to extend your left knee, pulling your leg gentlytoward you with your hands. Keep both hips on the floor andyour head and neck relaxed through the stretch. Breathedeeply and hold the stretch for 20 seconds. Repeat onopposite side.

Lying Quadriceps Stretch

Starting PositionLie on your right side with your legs out straight. Support headwith right arm and relax the head and neck.

ExecutionBend your left knee and hold your left foot with your lefthand, pulling your heel toward your glutes. Gently push yourhips forward to increase the stretch and bend the right knee alittle if you require more balance. Breathe in and out as youhold the stretch for 20 seconds.

BenefitsIncreased flexibilty in quadriceps.

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly.

ExecutionSlowly sit back on your heels and bend your chest forwardtoward the floor. Bring your arms above your head and placeyour hands flat on the floor in front of you. Gently rest yourforehead on the mat. Hold this position for 30 seconds.

BenefitsLower back and shoulder stretch.