Music makes exercise more enjoyableListen to songs with 120-140bpm to get the most benefitsMusic can increase your endurance levels by 15Its a great distraction when things get toughYour mood is guaranteed to be lifted and yoursquoll feel motivated

Use this tool to record your results for each test which you take three times throughout the challenge At the end of the challengeyou can see how you have improved

FitnessTest

Push Ups in 60seconds

Squats in 60seconds

Plank - maximumduration

Burpees in 60seconds

Day 1

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 armsPerform 20 circles forward and then 20 circles backwardBreathe 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 apartHold 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 furtherthen 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

Shoulder Press with ButtKicks

Marching Lateral Raise

Tricep Dip

Side Step Reverse Fly

Shoulder Press with Butt Kicks

Starting PositionHold medicine ball (or similar weighted item) in hands andstand with your feet a little wider than hip width apart kneesbent and eyes looking straight ahead

Execution

Strengthens upper arms shoulders and legs

Benefits

Bend your knees and lower your body down a little furtherthen exhale and balance on your left foot Bend you rightknee and kick back with your right foot to touch your butt andat the same time raise your arms directly above your headLower your arms back down to chest height and leg down tothe starting position before repeating the exercise onopposite leg

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Body Twists

Starting Position

Execution

BenefitsUpper and lower body warm up

Stand tall with your feet spread wider than hip width apartHold 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 furtherthen 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

Shoulder Press with ButtKicks

Marching Lateral Raise

Tricep Dip

Side Step Reverse Fly

Shoulder Press with Butt Kicks

Starting PositionHold medicine ball (or similar weighted item) in hands andstand with your feet a little wider than hip width apart kneesbent and eyes looking straight ahead

Execution

Strengthens upper arms shoulders and legs

Benefits

Bend your knees and lower your body down a little furtherthen exhale and balance on your left foot Bend you rightknee and kick back with your right foot to touch your butt andat the same time raise your arms directly above your headLower your arms back down to chest height and leg down tothe starting position before repeating the exercise onopposite leg

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

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 furtherthen 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

Shoulder Press with ButtKicks

Marching Lateral Raise

Tricep Dip

Side Step Reverse Fly

Shoulder Press with Butt Kicks

Starting PositionHold medicine ball (or similar weighted item) in hands andstand with your feet a little wider than hip width apart kneesbent and eyes looking straight ahead

Execution

Strengthens upper arms shoulders and legs

Benefits

Bend your knees and lower your body down a little furtherthen exhale and balance on your left foot Bend you rightknee and kick back with your right foot to touch your butt andat the same time raise your arms directly above your headLower your arms back down to chest height and leg down tothe starting position before repeating the exercise onopposite leg

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Day 8

Round 1 Round 2 Round 3

Shoulder Press with ButtKicks

Marching Lateral Raise

Tricep Dip

Side Step Reverse Fly

Shoulder Press with Butt Kicks

Starting PositionHold medicine ball (or similar weighted item) in hands andstand with your feet a little wider than hip width apart kneesbent and eyes looking straight ahead

Execution

Strengthens upper arms shoulders and legs

Benefits

Bend your knees and lower your body down a little furtherthen exhale and balance on your left foot Bend you rightknee and kick back with your right foot to touch your butt andat the same time raise your arms directly above your headLower your arms back down to chest height and leg down tothe starting position before repeating the exercise onopposite leg

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Day 9

Round 1 Round 2 Round 3

Quick Steps

Lateral Lunge Touchdown

Pendulum

Mountain Climbers

Quick Steps

Starting PositionStand with your feet close together hand on hips and upperbody tall

Execution

Benefits

Exhale as you extend your right leg out to the side and pointyour toes to the floor keeping your weight on your left leg Assoon as your extended foot touches the floor push off of yourleft foot and bring the right foot back in while you extend yourleft leg out to the side Continue to repeat exercise byalternating legs

Strengthens legs and glutes

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Mountain Climbers

Starting PositionStart by lying on the floor on your stomach and pushing upinto plank position with feet spread wide apart and armsdirectly underneath shoulders (elbows slightly bent) Keepyour upper body strong and engage your core while keepingyour back straight

Execution

BenefitsLeg strengthening core activation shoulder strength

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(httpwwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Exhale and bring your right knee up toward your chestplacing your toes on the floor Placement of your right footshould be centred in between your hands as far forward as iscomfortable Ensure the gap behind your knees is closed andhold this position for one breath Keep your left leg extendedfor balance Repeat exercise by alternating legs For higherintensity try switching leg positions with greater speed

Day 10

Round 1 Round 2 Round 3

Lateral Lunge Touchdown

Side Step Butt Kicks

Squat Jumps

Donkey Kick

Lateral Lunge Touchdown

Starting PositionStand in a neutral position hips shoulder width apart Holdyour hands relaxed in front of you

ExecutionStep your left foot out wide to the side bend through the leftknee and descend carefully as you exhale Keep your feet flaton the floor drop your shoulders and reach your hands to theground Your right leg remains straight Move carefully back tothe starting position Repeat exercise on opposite leg

BenefitsStrengthens legs lower back and core

VariationsTo increase the level of difficulty thrust your hands overheadas you step out and in

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 furtherthen 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

Squat Jumps

Starting PositionsPlace your hands behind your head on either side to supportyour neck Keep your head in neutral alignment with yourspine

ExecutionsInhale and push your hips backward into squat position(imagine you are sitting down on a chair) Keep your back flatspine in neutral alignment and knees in line with your toesLower your body down until your thighs are parallel to theground As soon as you squat down exhale and push off fromyour toes Jump and extend your legs so your feet leave thefloor Keep your hands behind your head and ensure yourback is as straight as possible Lower your body back downinto squat position and repeat exercise

BenefitsCardiovascular exercise and leg strengthening

Donkey Kick

Starting PositionKneel on a mat on all fours with your knees hip width apartand fingers facing forward Ensure your back is flat and bellybutton pulled in toward your spine

ExecutionKeeping a neutral spine exhale as you lift your right legbehind you until your thigh sits almost parallel to the floorEnsure your knee remains at a 90 degree angle throughout the movement Keep your hips facing down back straight andglutes contracted as you pulse your flat foot up toward theceiling Inhale as you slowly return your leg to the startingposition Repeat exercise with opposite leg

BenefitsStrengthens glutes and lower back

Day 11

Round 1 Round 2 Round 3

Bent Knee Push Ups

Side Step Reverse Fly

Tricep Dip

Marching Lateral Raise

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 Place your hands down onto thefloor at shoulder height beside you keeping elbows bent

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 andreturn your body to the floor Keep elbows as close to yourbody as possible Hold for one breath with your chestapproximately 3 inches off the floor Repeat

BenefitsIncreased chest tricep and core strength

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

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 furtherthen 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

Squat Jumps

Starting PositionsPlace your hands behind your head on either side to supportyour neck Keep your head in neutral alignment with yourspine

ExecutionsInhale and push your hips backward into squat position(imagine you are sitting down on a chair) Keep your back flatspine in neutral alignment and knees in line with your toesLower your body down until your thighs are parallel to theground As soon as you squat down exhale and push off fromyour toes Jump and extend your legs so your feet leave thefloor Keep your hands behind your head and ensure yourback is as straight as possible Lower your body back downinto squat position and repeat exercise

BenefitsCardiovascular exercise and leg strengthening

Donkey Kick

Starting PositionKneel on a mat on all fours with your knees hip width apartand fingers facing forward Ensure your back is flat and bellybutton pulled in toward your spine

ExecutionKeeping a neutral spine exhale as you lift your right legbehind you until your thigh sits almost parallel to the floorEnsure your knee remains at a 90 degree angle throughout the movement Keep your hips facing down back straight andglutes contracted as you pulse your flat foot up toward theceiling Inhale as you slowly return your leg to the startingposition Repeat exercise with opposite leg

BenefitsStrengthens glutes and lower back

Day 11

Round 1 Round 2 Round 3

Bent Knee Push Ups

Side Step Reverse Fly

Tricep Dip

Marching Lateral Raise

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 Place your hands down onto thefloor at shoulder height beside you keeping elbows bent

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 andreturn your body to the floor Keep elbows as close to yourbody as possible Hold for one breath with your chestapproximately 3 inches off the floor Repeat

BenefitsIncreased chest tricep and core strength

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Donkey Kick

Starting PositionKneel on a mat on all fours with your knees hip width apartand fingers facing forward Ensure your back is flat and bellybutton pulled in toward your spine

ExecutionKeeping a neutral spine exhale as you lift your right legbehind you until your thigh sits almost parallel to the floorEnsure your knee remains at a 90 degree angle throughout the movement Keep your hips facing down back straight andglutes contracted as you pulse your flat foot up toward theceiling Inhale as you slowly return your leg to the startingposition Repeat exercise with opposite leg

BenefitsStrengthens glutes and lower back

Day 11

Round 1 Round 2 Round 3

Bent Knee Push Ups

Side Step Reverse Fly

Tricep Dip

Marching Lateral Raise

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 Place your hands down onto thefloor at shoulder height beside you keeping elbows bent

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 andreturn your body to the floor Keep elbows as close to yourbody as possible Hold for one breath with your chestapproximately 3 inches off the floor Repeat

BenefitsIncreased chest tricep and core strength

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Day 11

Round 1 Round 2 Round 3

Bent Knee Push Ups

Side Step Reverse Fly

Tricep Dip

Marching Lateral Raise

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 Place your hands down onto thefloor at shoulder height beside you keeping elbows bent

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 andreturn your body to the floor Keep elbows as close to yourbody as possible Hold for one breath with your chestapproximately 3 inches off the floor Repeat

BenefitsIncreased chest tricep and core strength

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Side Step Reverse Fly

Starting PositionStand with your feet shoulder width apart and your kneesslightly bent Holding dumbbells with palms facing each otherstraighten your arms at shoulder height in front of you

ExecutionExhale step out to your left side and bend the left kneeextending your arms back until your arms are in line with yourshoulders Your right leg remains straight Keep a slight bendin the elbows and return to starting position Repeat onopposite side

BenefitsStrengthens shoulders upper back and legs

Tricep Dip

Starting PositionSit on a mat with feet hip width apart knees bent and feetfacing forward Place hands on the floor behind you fingersfacing forward (approximately 3-4 inches away from yourhips)

ExecutionExhale bend your elbows and lower your hips down towardthe floor Hold an inch or two from the floor and keep yourtorso strong Ensure you keep your elbows as close to yourbody as possible pushing backward instead of out to the sideKeeping your core strong push back up through the handsand straighten elbows keeping a slight bend in the joint

BenefitsStrengthens triceps shoulders core and legs

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Marching Lateral Raise

Starting PositionStand in neutral position with feet flat on the floor hip widthapart and knees slightly bent Hold your ams by your sideswith a dumbbell in each hand

ExecutionExhale and raise the dumbbells up and out to shoulder heightwhile lifting your right knee up to 90 degrees Keep yourelbows slightly bent and foot in a flat position Inhale Slowlylower arms and leg and return to starting position Repeatexercise lifting the opposite leg

BenefitsStrengthen arms shoulders and legs

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Day 12

Round 1 Round 2 Round 3

Reverse Woodchop

Criss Cross

Bridge

Pike Walk

Reverse Woodchop

Starting PositionStand with your feet parallel and a little wider than hip widthapart knees slightly bent Sit down into a squat positionpushing your hips backwards and keeping feet flat on thefloor Hold the medicine ball next to your right knee with bothhands keeping your arms straight and upper body upright

ExecutionKeeping your body in alignment exhale and twist your rightfoot as you lift the ball diagonally until your arms areextended fully over your left shoulder Then engage your coreand bend your knees as you bring the ball back down to thestarting position Repeat movement for 30 seconds and thenalternate sides for a further 30 seconds

BenefitsStrengthens arms chest and shoulders

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Criss Cross

Starting PositionLie on your back with your arms by your sides and lift yourlegs straight up toward the ceiling Pull your belly buttontoward your spine and slowly take your legs out to the sideskeeping your feet flat Lower your legs to a comfortableposition ensuring your core is engaged and lower back isfirmly planted on the floor

ExecutionEnsuring your lower back is flat on the floor bring your legstogether crossing your left foot underneath your right Engageyour core and return to starting position Breathe in and outthroughout the movement Repeat the exercise by alternatinglegs and crossing your right foot underneath your left

BenefitsStrengthens lower abdominals and legs

Special ConsiderationsIf you have abdominal muscle separation avoid this exerciseand instead perform a Bird Dog(http20wwwlosebabyweightcomauexercisehubbird-dog-pose) exercise

Bridge

Starting PositionLying on the floor keep your back flat and your hands by yoursides palms down Slide your feet closer to your bum to forman arch and support your feet on your heels Engage yourcore by tucking your belly button in towards your spine andprepare to raise your hips

ExecutionKeeping your arms and hands flat on the floor slowly raiseyour hips up towards the ceiling by squeezing your Glutes(bum) together Aim to raise your hips to a point where youform a diagonal line from your shoulders to your knees Holdthis position for 2 seconds before releasing your glutes andlowering back down to the start position before repeating Toincrease difficulty extend one leg out in front of you as yourhips reach the raised position remembering you keep yourcore switched on at all times

BenefitsCore strength and hip activation

Pike Walk

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 as far forward aspossible or until you reach full plank position with your handsdirectly below your shoulders Hold this position for onebreath Keep your core strong bend your knees and walk yourhands back in toward your feet Roll up slowly through eachvertebrae to starting position

BenefitsStrengthens abdominals core back and hips Increasesflexibility in lower back legs and hips

Day 13

Round 1 Round 2 Round 3

Parallel Squat

Single Leg Raise

Elbow Hamstring Plank

Adductor Leg Raise

Parallel Squat

Starting PositionStand in a neutral position hips shoulder width apart and feetfacing forwards

ExecutionSlowly extend your arms out in front of you exhale and pushyour hips backward (imagine you are sitting down on a chair)into a squat position Keep your back flat head up and kneesin line with toes Lower your body until your thighs are parallelto the ground Inhale and push back up through your heels toa standing position

BenefitsStrengthen legs lower back core

Single Leg Raise

Starting PositionLie on the floor on your back with arms by your side and feetflat on the floor shoulder width apart and a few inches fromyour torso Straighten your left leg and hold 1-2 inches off thefloor

ExecutionExhale and slowly lift your left leg up toward you keeping theleft knee straight and right foot flat on the floor Relaxing yourhead and neck on the floor slowly return leg down to 1-2inches off the floor Perform exercise for 30 seconds and thenrepeat on opposite leg for 30 seconds

BenefitsStrengthens legs and core

Elbow Hamstring Plank

Starting Position

Begin by lying on the floor on your stomach Place yourelbows directly under your shoulders make fists with yourhands and bring them in with palms facing eachother Engageyour core by pulling your belly button toward your spine andlift up onto your toes into basic elbow plank position

ExecutionKeeping your torso strong and straight exhale and lift yourleft leg off the floor bending at the knee Push your foot uptoward the ceiling keeping your foot flat and hips facing downtoward the floor Lower your left leg down slowly inhale andreturn to basic elbow plank position Engage the core onceagain and repeat exercise on opposite leg

Benefits

Strengthens legs glutes and core

Adductor Leg Raise

Starting PositionLie on your side on the floor with your legs straight Bend yourtop knee and place it on the floor in front of your hips

ExecutionExhale as you lift your bottom leg off the floor keeping yourfoot flat and leg muscles tight Inhale and lower your leg untilit reaches an inch from the floor Repeat exercise for 30seconds Roll over onto your other side and perform theexercise on the opposite leg for 30 seconds

BenefitsUpper and lower legs hips and core

Day 14

Bush WalkingGoing 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

SwimmingA visit to the pool is always great fun for the whole familySimply splashing around treading water and generalswimming will have you burning over 250 calories in an hour

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

GardeningJust 30 minutes of gardening can burn off 315 calories andyoursquoll be working your arms thighs calves and shoulders ndashand if you do it for over 20 minutes you get your heart rate upand boost your cardiovascular system

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Day 13

Round 1 Round 2 Round 3

Parallel Squat

Single Leg Raise

Elbow Hamstring Plank

Adductor Leg Raise

Parallel Squat

Starting PositionStand in a neutral position hips shoulder width apart and feetfacing forwards

ExecutionSlowly extend your arms out in front of you exhale and pushyour hips backward (imagine you are sitting down on a chair)into a squat position Keep your back flat head up and kneesin line with toes Lower your body until your thighs are parallelto the ground Inhale and push back up through your heels toa standing position

BenefitsStrengthen legs lower back core

Single Leg Raise

Starting PositionLie on the floor on your back with arms by your side and feetflat on the floor shoulder width apart and a few inches fromyour torso Straighten your left leg and hold 1-2 inches off thefloor

ExecutionExhale and slowly lift your left leg up toward you keeping theleft knee straight and right foot flat on the floor Relaxing yourhead and neck on the floor slowly return leg down to 1-2inches off the floor Perform exercise for 30 seconds and thenrepeat on opposite leg for 30 seconds

BenefitsStrengthens legs and core

Elbow Hamstring Plank

Starting Position

Begin by lying on the floor on your stomach Place yourelbows directly under your shoulders make fists with yourhands and bring them in with palms facing eachother Engageyour core by pulling your belly button toward your spine andlift up onto your toes into basic elbow plank position

ExecutionKeeping your torso strong and straight exhale and lift yourleft leg off the floor bending at the knee Push your foot uptoward the ceiling keeping your foot flat and hips facing downtoward the floor Lower your left leg down slowly inhale andreturn to basic elbow plank position Engage the core onceagain and repeat exercise on opposite leg

Benefits

Strengthens legs glutes and core

Adductor Leg Raise

Starting PositionLie on your side on the floor with your legs straight Bend yourtop knee and place it on the floor in front of your hips

ExecutionExhale as you lift your bottom leg off the floor keeping yourfoot flat and leg muscles tight Inhale and lower your leg untilit reaches an inch from the floor Repeat exercise for 30seconds Roll over onto your other side and perform theexercise on the opposite leg for 30 seconds

BenefitsUpper and lower legs hips and core

Day 14

Bush WalkingGoing 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

SwimmingA visit to the pool is always great fun for the whole familySimply splashing around treading water and generalswimming will have you burning over 250 calories in an hour

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

GardeningJust 30 minutes of gardening can burn off 315 calories andyoursquoll be working your arms thighs calves and shoulders ndashand if you do it for over 20 minutes you get your heart rate upand boost your cardiovascular system

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Single Leg Raise

Starting PositionLie on the floor on your back with arms by your side and feetflat on the floor shoulder width apart and a few inches fromyour torso Straighten your left leg and hold 1-2 inches off thefloor

ExecutionExhale and slowly lift your left leg up toward you keeping theleft knee straight and right foot flat on the floor Relaxing yourhead and neck on the floor slowly return leg down to 1-2inches off the floor Perform exercise for 30 seconds and thenrepeat on opposite leg for 30 seconds

BenefitsStrengthens legs and core

Elbow Hamstring Plank

Starting Position

Begin by lying on the floor on your stomach Place yourelbows directly under your shoulders make fists with yourhands and bring them in with palms facing eachother Engageyour core by pulling your belly button toward your spine andlift up onto your toes into basic elbow plank position

ExecutionKeeping your torso strong and straight exhale and lift yourleft leg off the floor bending at the knee Push your foot uptoward the ceiling keeping your foot flat and hips facing downtoward the floor Lower your left leg down slowly inhale andreturn to basic elbow plank position Engage the core onceagain and repeat exercise on opposite leg

Benefits

Strengthens legs glutes and core

Adductor Leg Raise

Starting PositionLie on your side on the floor with your legs straight Bend yourtop knee and place it on the floor in front of your hips

ExecutionExhale as you lift your bottom leg off the floor keeping yourfoot flat and leg muscles tight Inhale and lower your leg untilit reaches an inch from the floor Repeat exercise for 30seconds Roll over onto your other side and perform theexercise on the opposite leg for 30 seconds

BenefitsUpper and lower legs hips and core

Day 14

Bush WalkingGoing 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

SwimmingA visit to the pool is always great fun for the whole familySimply splashing around treading water and generalswimming will have you burning over 250 calories in an hour

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

GardeningJust 30 minutes of gardening can burn off 315 calories andyoursquoll be working your arms thighs calves and shoulders ndashand if you do it for over 20 minutes you get your heart rate upand boost your cardiovascular system

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Adductor Leg Raise

Starting PositionLie on your side on the floor with your legs straight Bend yourtop knee and place it on the floor in front of your hips

ExecutionExhale as you lift your bottom leg off the floor keeping yourfoot flat and leg muscles tight Inhale and lower your leg untilit reaches an inch from the floor Repeat exercise for 30seconds Roll over onto your other side and perform theexercise on the opposite leg for 30 seconds

BenefitsUpper and lower legs hips and core

Day 14

Bush WalkingGoing 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

SwimmingA visit to the pool is always great fun for the whole familySimply splashing around treading water and generalswimming will have you burning over 250 calories in an hour

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

GardeningJust 30 minutes of gardening can burn off 315 calories andyoursquoll be working your arms thighs calves and shoulders ndashand if you do it for over 20 minutes you get your heart rate upand boost your cardiovascular system

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

SwimmingA visit to the pool is always great fun for the whole familySimply splashing around treading water and generalswimming will have you burning over 250 calories in an hour

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

GardeningJust 30 minutes of gardening can burn off 315 calories andyoursquoll be working your arms thighs calves and shoulders ndashand if you do it for over 20 minutes you get your heart rate upand boost your cardiovascular system

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Cool Down

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly

Execution

Benefits

Slowly sit back on your heels and bend your chest forwardtowards 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

Lower back and shoulder stretch

Bicep Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

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

Bicep stretch

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Chest Stretch

Starting PositionStand tall with your feet close together arms by your sidesand knees slightly bent

ExecutionOpen your chest and lower your shoulders then take yourhands behind you and connect your hands behind your backKeeping shoulders relaxed and core engaged slowly raisearms behind you Breath in and out as you hold the stretch for15 seconds

BenefitsChest stretch

Lying Hamstring Stretch

Starting Position

Execution

BenefitsIncreased flexibility in quadriceps

Lie on your back with your legs straight and arms by your sideKeep 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 Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Lying Quadriceps Stretch

Starting Position

Execution

Benefits

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

Bend 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

Increased flexibilty in quadriceps

Shoulder Stretch

Starting Position

Execution

Benefits

Stand tall with your feet close together and arms by yoursides

Bring your left arm across your chest and hold with your rightarm above the elbow Pull your belly button toward yourspine and stand tall with your head up Hold the stretch for 15seconds and release

Decreased tightness in shoulders

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Side Stretch

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

Execution

Benefits

Bend 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

Upper lower and middle back

Spinal Twist

Starting Position

ExecutionRest your hands at the sides of your body and exhale as youturn your hips to the right gently dropping your knees to thefloor Keep your core engaged and back straight turning yourhead to the right side to enhance the stretch

Benefits

Lie on your back with your legs straight and arms by your sideKeep your head and neck relaxed as you bend your knees

Lower back stretch

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved

Tricep Stretch

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

Execution

BenefitsTricep stretch

Lift 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

copy Copyright 2014 Lose Baby Weight All Rights Reserved