Week 15

30 minutes is getting tight! There are so many exercises available to you now that you’ve practiced and know how to progress up or down. It’s time to try move more swiftly between poses and cut out the breaks. A nice way to do this is perform three different exercises and cycle through 3 times rather than taking a break. You might also be doing some interval jogging or even just starting to walk more with more hills or stairs. Get that cardio going and remember that stairs, cycling and swimming are all great ways to get your heart beating that offer lower impact exercise to running. Hopefully this program has taught you how to be creative and offer your body a variety of exercise. Take this approach into other exercise routines as well.

Heading into the second last week, I'd like to introduce some additional shoulder exercises using the free weights and swiss ball. If you're looking to tone your shoulders and back, these exercises feel great and will work you hard. Below you will see the start and finish position for three upper body strengthening exercises on the swiss ball. 

  1. Swiss ball wide arm rows: Begin lying on the ball with knees on the floor. Lift your body off the ball slightly so that you are not relying on it to hold you up. Gently draw your stomach off the ball to avoid arching through the lower back. The wide row movement involves raising the weights sideways keeping elbows relatively straight then lower back down.
  2. Swiss ball bent elbow rows: Use the same starting sequence as above but the the row movement involves raising the weights but lifting your elbows to your sides.
  3. Swiss ball tricep extensions: Use the same starting sequence as above but the tricep press involves holding your elbows by your sides and then extending the elbow to raise the weights backwards. Then bend the elbows to return to the beginning and repeat.  

Good luck, and see you next week for the final three programs of Hey fit Mama, Sian. 


Strength work
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3

Perform each stretch for 60 seconds or 30 seconds on each side if required.