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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 8

Round 1 Round 2 Round 3

Bent Knee Push Ups

Marching Dumbbell ShoulderCircles

Dancing Jacks

Lying Tricep Extension

Bent Knee Push Ups

Starting PositionStart by lying flat on the floor on your stomach. Lift both feetoff the floor and bring your heels toward you to form a 90degree angle at the knee. Bend your elbows and place yourhands down onto the floor at shoulder height beside you.

ExecutionExhale and push your upper body away from the floor byextending arms straight, keeping a slight bend in the elbowsat the top. Tighten your core area and keep your neck, backand hips in alignment. Inhale, bend your elbows slowly andlower your body toward the floor. Keep your elbows as closeto your body as possible. Hold for one breath with your chestapproximately 3 inches off the floor. Repeat.

BenefitsIncreased chest, tricep and core strength

Marching Dumbbell Shoulder Circles

Starting PositionHolding dumbbells, begin by standing straight with feetshoulder width apart and arms by your side. Lift your armsout to the sides at shoulder height.

ExecutionBegin by making small circular motions forward with botharms on either side while you begin lifting your feet into agentle march. Breathe in and out throughout the movementand continue this motion for 30 seconds. Repeat exercise inthe reverse direction. Release arms to the sides of the body.

BenefitsShoulder strength and flexibility

 

Dancing Jacks

Starting PositionBegin by standing tall with your feet together and your armsbeside you. Engage your core muscles to keep your upperbody tall.

ExecutionBreathe in, bend through your knees then exhale and jumpyour legs out to the side while simultaneously extending yourarms out to your sides. Jump your feet and arms back to thecenter and then bend your knees to a crouching positionplacing your hands flat on the floor in front of you. Raise yourhands off the floor and extend your legs to return back to thestart position. Repeat this exercise and breathe continuouslythrough the movement.

BenefitsFull body workout, strengthens upper and lower body.Increases cardiovascular endurance.

 

Lying Tricep Extension

Starting PositionLie flat on your back on the floor with arms by your sides,holding a dumbbell in each hand. Bend your knees and placeyour feet flat on the floor, shoulder width apart and a fewinches away from your torso. Pull your belly button to yourspine and extend your arms directly in front of you at chestheight.

ExecutionBend your elbows and move the dumbbells overhead, creating aright angle at the elbow. Keep your shoulders relaxed and armmuscles tight. Pull your belly button toward your spine and slowlyextend the elbows as you lift the dumbbells and straighten yourarms. Repeat the exercise.

BenefitsStrengthens triceps

Day 9

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 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

 

Pilates Bridge Pose Knee Lifts

Starting PositionLie on your back with your knees bent, arms by your sides andfeet hip width apart.

ExecutionExhale as you engage the core, tilt your pelvis and roll up intobridge pose. Inhale, lift one knee toward your chest and slowlyextend as you exhale. Lower the leg until both thighs areparallel. Repeat this exercise then alternate sides. Breathecontinuously throughout the exercise. Breathe in as you bendyour knee, exhale as you extend your leg and exhale as youroll down.

BenefitsCore, glutes and leg strengthening.

Day 10

Round 1 Round 2 Round 3

Jump Touchdowns

Pendulum

On the Spot Sprint

Burpee with Leg Lift

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.

Burpee with Leg Lift

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

ExecutionExhale as you jump, lifting both arms overhead. Inhale, squatdown and place your hands on the floor in front of your feet.Exhale as you jump your feet back behind you, keeping yourknees slightly bent. Inhale, push off from your toes and bringyour feet back in toward your hands. Stand up and lift yourright leg out to the side to perform a lateral leg lift. Repeatexercise, alternating sides.

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

Day 11

Pilates Knee Bend

Starting PositionStand in an upright position with feet close together. Exhaleand bend your knees.

ExecutionPerform small up and down movements for 5 counts, keepingthe spine in alignment and head up. Inhale and slowly returnto standing. Repeat.

BenefitsLower body lengthening and strengthening

 

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 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 Knee Raise and Twist

Starting PositionStand in an upright position with feet hip width apart andhands gently resting on the sides of your head.

ExecutionEngage the powerhouse and exhale as you lift one knee up to90 degrees and twist your upper body away from your knee.Keep your spine extended. Slowly return to starting positionand alternate sides.

BenefitsStrengthens legs and core

Day 12

Round 1 Round 2 Round 3

Bridge with Leg Raise

Overhead Jacks

Pike Walk with Push Up

V Lift

Bridge with Leg Raise

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. Engage your glutes and core.

ExecutionExhale and lift your hips off the floor, keeping your backstraight. Raise one leg off the ground, squeezing glutes firmlyand hold for 2 seconds. Return leg to the floor and slowly rolldown through each vertebra as you return to the startingposition. Alternate legs and repeat the exercise.

BenefitsStrengthens glutes, upper legs and core.

Overhead Jacks

Starting PositionBegin by standing tall with your feet together and your armsat shoulder height on either side of your body. Engage yourcore muscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump,to bring your feet back together and return arms to startingposition

BenefitsFull body workout, improves cardiovascular health

Pike Walk with Push Up

Starting PositionBegin by standing up tall, facing forward with arms by yoursides.

ExecutionBend your knees and slowly move your hands down to theground, walking your hands out in front of you. Exhale as youstraighten your legs and walk your hands out into full push upposition with your hands directly beneath your shoulders. Ifyou feel comfortable, slowly move down part way into a pushup. Keep your core strong. Bend your knees and walk yourhands back in toward your feet. Slowly roll up through thevertebrae to starting position.

BenefitsCore, back and hip strengthening. Increase flexibility in lowerback, legs and hips.

V Lift

Starting PositionLie flat on your back with palms facing downward and fingersfacing forward. Bend your knees and lift your legs straight upin the air, keeping your lower back firmly planted on the floor.Extend your knees and engage core muscles.

ExecutionExhale and gently lift your shoulders off the floor, reaching uptoward the ceiling for 1-2 seconds. Inhale and slowly roll downthrough your spine to starting position, keeping your lowerback flat on the floor. Repeat exercise, then bend knees andpull them in toward you as you return your feet to the floor.

BenefitsStrengthens core, legs and upper body.

Day 13

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 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.

 

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 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

Day 14

Gardening

Just 30 minutes of gardening can burn off 315 calories, andyou’ll be working your arms, thighs, calves and shoulders –and if you do it for over 20 minutes, you get your heart rate upand boost your cardiovascular system.

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.

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.

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.