Welcome to week 5 as we aim to complete a workout for between 20-30 minutes three times a week. As the program increases in length you’ll notice a shift in focus to strength work. If you have more time you can continue with more stretches, but if not, try complete the flexibility work in each workout. You should still be aiming to go for a 30-45 minute walk on the other days to build up your cardio fitness. Pelvic floor (PF) and lower abdominals (TrA) will no longer be completed as individual exercises but incorporated into the strengthening work so look out of PF and TrA to cue which exercises I'm hoping you can complete them with. When doing these complete as many repetitions as able but focus on quality and technique. If you’re struggling to maintain our PF contraction you can still complete the 10 x 10 second holds as an additional exercise. On your days off still aim for 3 sets of 10 x 10 second holds. Good luck, SS
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.