What to do:

Day 1 – complete the exercise for 30 seconds, rest for 10 seconds, then repeat twice more.

Day 2 – Do the 2nd exercise in the same way as day 1. Rest for 20 seconds and repeat day one’s exercise.

Continue adding on an exercise each day. By day 8 you should be able to get through the entire routine without stopping.


1207-lean-toned-1Day 1 – Jump squats

Great for: legs, bottom and core.

Ensure that you tighten your stomach muscles to work your core.




lungesDay 2 – Lunges

Great for: bottom, legs and core.

This isn’t a physie lunge! Turn your feet forward.




a565503ffcbea220_push-up-1.previewDay 3 – Push-Ups

Great for: chest, upper arms, shoulders and core.

Keep your neck in line with your spine throughout.





Day 4 – Mountain Climbers

Great for: bottom, legs, rear upper arms, core and shoulders.

Your body should be in a straight line from your head to toes.





Day 5 – Prone Y

Great for: back and shoulders.

Engage your bottom and upper back but ensure the movement and lift comes from your arms.


Day 6: Four Point Knee HoverPilatesSixPic5_large

Great for: core.

A strong core is essential!


wfnov-99587webDay 7: Plank Transfer

Great for: Core, rear upper arms and core.

Don’t let your back drop or arch.