Fit Around my Baby

F.I.T. round my baby Exercise & training plan Helping new mums to get fit

Alice Burnham

Lucy Clarke

How mums can get fit and healthy Introduction.............................................................................. 3 About us ......................................................................................4 What the plan includes .................................................... 5 Week 1 ...........................................................................................6 Week 2 ..........................................................................................9 Week 3 ........................................................................................10 Week 4......................................................................................... 11 Week 5 ........................................................................................ 12 Week 6........................................................................................ 13 Week 7........................................................................................14 Week 8........................................................................................ 15 Week 9........................................................................................ 16 Week 10...................................................................................... 17 Week 11 .......................................................................................18 Week 12 ...................................................................................... 19 Thank you!............................................................................... 20

Introduction Welcome to our F.I.T round my baby and toddler program and thank you for joining us. We are so excited to take you on this postnatal journey and show you what your body can achieve. You’ve most likely bought this plan because you’ve grown a beautiful baby and delivered it into the world- you are a hero! You’re probably feeling like you want to lose your baby weight and get back to your pre baby shape. We can help you do this and also point you in the right direction with diet and nutrition.

We have designed this plan as both becoming Mums ourselves, we know how hard it can be to not only find the energy to work out but also to find the time, or childcare get to the gym. We have first hand experience of constantly feeling tired due to broken sleep and running around after a baby, or two! We understand being active may seem like the last thing you want to do, but regular exercise will actually make you feel happier and more energetic. Regular exercise will not only help your body recover after child birth, you may lose weight, tighten up your core and strengthen your pelvic floor too. It will also release endorphins which help an over active and tired out mind, reducing the chance of going through Postnatal depression.

This plan is written by Mums for Mums. We’ve written a realistic plan with workouts that are around 30 minutes long to fit in around yours and your babies sleep and play times, as we know that time is precious at this stage in your lives. We have written workouts that your baby can be part of with a lot of low impact exercises that can be done literally holding your baby. We know most of you will be doing this plan at home in your living room with your baby around so this way you can make full use of the time and also enjoy some one on one bonding with your baby.

About us We are close friends and both have two children the same age. We own a gym named ‘Family Inclusive Training’ in Bury where we work as Personal Trainers. We have designed and written a fabulous new mum's class called ‘F.I.T round my baby and toddler’ which we run at our gym. This is a low impact, toning class for women who are on the journey of motherhood, just like we were when creating this plan for fellow mums. We can easily say that this has been our biggest achievement to date. We are just two normal girls who wanted to put our energy into something positive that we can share with you, mum’s like us craving a bit of time for themselves that will also help to improve our overall health and wellbeing.

We haven’t always been fitness fanatic’s. We bonded at a local mother and baby yoga class after wanting to get into shape after having our own children, and it was then that we began to enjoy the benefits of keeping fit. We were lucky enough to share the journey of becoming qualified personal trainers and have since gone on to specialise in pre and postnatal fitness. We have loved sharing our knowledge with other mums, helping them to make positive changes that can make life feel a little bit better. So we now spend our days juggling hectic home lives, as is the case for anyone with 2 toddlers, and working along side mums like you, helping to put some well deserved focus back on us, our health and happiness. We really hope you enjoy our plan, and wish you the best of luck with your journey.

Diet and Nutrition We want you to have a healthy attitude towards diet and nutrition and form some healthy eating habits. We believe fad diets and quick fixes are a thing of the past and want to promote more of a healthy lifestyle choice, the odd treat here and there is normal and healthy! But the majority of the food we intake should be wholesome and full of goodness. You can choose to fill your body with nutrient rich foods making you feel strong and energised, or fill up on processed rubbish with no benefits, promoting a sluggish and tired mood.

Our meal plan contains a variety of recipes for breakfast, lunch and dinner along with the number of calories that each dish contains. If weight loss is one of your goals, the aim is for you to eat in a slight calorie deficit throughout the next 12 weeks. Put simply, this means eating fewer calories than required to maintain your current body weight. Eating less than needed to maintain your weight now, leads to a drop in weight. But unlike many diets this will be done at a healthy and maintainable level.

Government guidelines suggest women should consume 2000 calories a day. This is a healthy amount to stick to in general but it is a one size fits all approach. Use this tool to input your current weight and height to work out your exact recommended daily calorie intake for you and then focus on eating around 200 less to create the deficit. https://www.calculator.net/bmr-calculator.html The calorie intake we recommend will differ on training days and none training days, as you will be burning extra calories on the days that you exercise and therefore will need to eat a little more. We would advise that you eat an additional 300 calories on the days that you train with us, which can be made up in snacks or some of the higher calorie meals. From our recipe book, you can choose Toning Cardio Mixed Home Rest whichever meals you fancy that day, just check the calorie level in each meal and aim to stick to the number of calories that the BMR calculator suggests for you. It’s very important to note down calories as you are about to eat them or just after so that you don’t lose track. Maybe breaking your day up into thirds will help, so that you can split your total daily allowance by 3 and stay full all day, rather than starving all morning and then feeling stuffed late in the evening.

A great app to download to your phone is My Fitness Pal. This app has calorie amounts listed for all foods, nearly every food brand/supermarket is on there so it is a great tool to have to keep on top of how much you are eating.

The recipes we have included are delicious, low calorie meals but we understand that you will often be short on time. So if some days you simply want to eat some protein (meat or fish or a Vegan substitute) and veg instead that is great, just use My Fitness pal to track those calories.

By eating in a slight calorie deficit, you do not have to cut out or add specific foods to loose weight. One easy way to achieve a calorie deficit involves including lots of fresh fruit and vegetables into your diet. Basically anything that is grown in the ground or on a tree is called a whole food. These are natural foods, not processed (man made) so are full of vitamins and minerals rather than salt and sugar. We want you to be able to eat what you want but make sure you know what you’re eating. If you were to have a McDonalds for example, just be aware that this may be around half of your daily calorie allowance, so think what other meals and snacks you can have for the rest of that day, so as not to over eat. Also be aware, these meals are full of refined sugar, which can make you feel sluggish and low on energy after eating it and also leave you feeling hungry soon after. So you can eat what you like, in moderation as long as you’re in a calorie deficit, if weight loss is a goal of yours.

If you are happy at your current weight and this plan is more about maintenance and becoming fitter, then stick to the BMR number calculated for you with no deficit, ensuring extra intake on those workout days! ** Breast Feeding Ladies** An additional 450 to 500 calories of healthy food per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy. So add an additional 450 too 500 calories to the amount totalled the BMR calculator.

Foods to be aware of whilst on a calorie deficit 1 - Takeaways. These are seriously high in the wrong fats and full of empty calories. If you want a takeaway make sure your other meals that day are low calorie whole foods 2 - Refined sugars. What are these? White rice, white bread, cakes, biscuits, sweets, crisps. White sugar is not used as energy, it is stored as fat and will make you lethargic. So if you’re having sugar in cups of tea, is it time to change that habit? You will save yourself a serious amount of calories.

3- Alcohol. Is high in calories and is stored as excess fat, mainly belly fat which is what you’re trying to lose.

We all tend to binge at weekends but bare in mind, one glass of Prosecco contains 100 calories, so you can imagine how much a whole bottle contains!

On the days you feel like quitting, and we all have them, just remind yourself how you feel now and why you have invested in this plan in the first place. We are here to help you make positive changes and encourage a more active lifestyle. Once you start to see the benefits of this, you will be less likely to want to give up.

The success of this plan really comes down to consistency and that comes down to you. We can show you the exercises, but at home you really need to own it and make the best choices possible to get the most out of the next 12 weeks.

We are here to help at every step of the way, if you need any advice, please get in touch via e-mail: familyinclusive@gmail.com or instagram F.I.T You can do this, you brought a baby into the world, YOU can do anything you put your mind to! Good luck, Love Lucy and Alice xxx

Body Tone Week 1 There are 4 rounds in this workout, each round has 3 separate exercises, which require 30 seconds work and 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. You will work your whole body in this toning section, finishing with core, so let’s get going!

Round 1 Narrow Squat for 30 seconds, then rest for 30 Wide Leg Squat for 30 seconds, then rest for 30 Squat Pulse for 30 seconds, then rest for 30 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Glute Bridge Donkey Kick Left Leg Donkey Kick Right Leg

Round 3

Cardio

Walk Downs On the knee Press ups Plank Shoulder Taps

Round 4 Bird Dog Lay down Toe Taps Pelvic Tilt

Mixed

Home

Rest

Cardio – Week 1 There are 9 different exercises in this workout, each will be performed with 30 seconds worth of work, followed by 30 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself a 1 minute rest in between each set.

1. 30 seconds on – Jog on the spot REST – 30 seconds 2. 30 Seconds on – High Knee’s REST – 30 seconds 3. 30 seconds on – Curtsey Lunges REST – 30 seconds 4. 30 Seconds on – Butt Kickers REST – 30 seconds 5. 30 seconds on – Star Jumps REST – 30 seconds 6. 30 seconds on – Skater’s REST – 30 seconds 7. 30 seconds on – Mountain Climbers REST – 30 seconds 8. 30 seconds on – Boxer Shuffle Cardio Mixed REST – 30 seconds

Home

Rest

9. 30 seconds on – Lateral Squats

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 1 There are 4 rounds in this workout, each round has 3 separate exercises which require 30 seconds work, 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. In this mix up section you will again work your whole body, performing 2 lots of toning exercises followed by a cardio blast in each round, finishing off with core at the end.

Round 1 Narrow Squat for 30 seconds, then rest for 30 Wide Leg Squat for 30 seconds, then rest for 30 Curtsey Lunges for 30 seconds, then rest for 30 Repeat round one again.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Glute Bridge Boxer Shuffle Mountain Climbers

Round 3

Cardio

Walk Downs On the Knees Press ups Skater’s

Round 4 Bird Dog Lay down Toe Taps Pelvic Tilt

Mixed

Home

Rest

Body Tone Week 2 There are 4 rounds in this workout, each round has 3 separate exercises, which require 30 seconds work and 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. You will work your whole body in this toning section, finishing with core, so let’s get going!

Round 1 Alternate Forward Lunge for 30 secs then rest for 30 Reverse Lunge for 30 seconds, then rest for 30 Lateral Lunge for 30 seconds, then rest for 30 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Lateral Squat Walk Squat Pulse Squat Kick Back

Round 3

Cardio

Tricep Dip On the Knees Press Up Body Weight Flye

Round 4 High Plank Low Plank Plank Shoulder Taps

Mixed

Home

Rest

Cardio – Week 2 There are 9 different exercises in this workout, each will be performed with 30 seconds worth of work, followed by 30 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself a 1 minute rest in between each set.

1. 30 seconds on – Star Jumps REST – 30 seconds 2. 30 Seconds on – High Knee’s REST – 30 seconds 3. 30 seconds on – Skater’s REST – 30 seconds 4. 30 Seconds on – Lateral Squats REST – 30 seconds 5. 30 seconds on – Alternate Forward Lunges REST – 30 seconds 6. 30 seconds on – Mountain Climbers REST – 30 seconds 7. 30 seconds on – Jog on the spot REST – 30 seconds 8. Power Lunges

Cardio REST – 30 seconds

Mixed

Home

Rest

9. Boxer Shuffle

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 2 There are 4 rounds in this workout, each round has 3 separate exercises which require 30 seconds work, 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. In this mix up section you will again work your whole body, performing 2 lots of toning exercises followed by a cardio blast in each round, finishing off with core at the end.

Round 1 Alternate Forward Lunge for 30 secs, rest for 30 Squat Pulse for 30 seconds, then rest for 30 Star Jumps for 30 seconds, then rest for 30 Repeat round one again, after 30 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Lateral Squat Walk Squat Kick Backs High Knees

Round 3

Cardio

Tricep Dips On the Knee Press ups Boxer Shuffle

Round 4 High Plank Low Plank Plank Shoulder Taps

Mixed

Home

Rest

Body Tone Week 3 There are 4 rounds in this workout, each round has 3 separate exercises, which require 30 seconds work and 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. You will work your whole body in this toning section, finishing with core, so let’s get going!

Round 1 Narrow Squat for 30 seconds , then rest for 30 Alternate Forward Lunge for 30 secs, then rest for 30 Pop Squat for 30 seconds, then rest for 30 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Split Squat Left Leg Split Squat Right Leg Glute Bridge

Round 3 Walk downs Hand Hip Thrust Superman

Round 4 Ankle Taps Sit Up Flutters

Cardio

Mixed

Home

Rest

Cardio – Week 3 There are 9 different exercises in this workout, each will be performed with 30 seconds worth of work, followed by 30 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself a 1 minute rest in between each set.

1. 30 seconds on – Boxer Shuffle REST – 30 seconds 2. 30 Seconds on – Butt Kickers REST – 30 seconds 3. 30 seconds on – Power Lunge with Jump REST – 30 seconds 4. 30 Seconds on – Squat to Plank REST – 30 seconds 5. 30 seconds on – Skaters REST – 30 seconds 6. 30 seconds on – Burpee REST – 30 seconds 7. 30 seconds on – Star jump Pop 8. High Knees REST – 30 seconds

Cardio

9. Lateral Punches

Mixed

Home

Rest

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 3 There are 4 rounds in this workout, each round has 3 separate exercises which require 30 seconds work, 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. In this mix up section you will again work your whole body, performing 2 lots of toning exercises followed by a cardio blast in each round, finishing off with core at the end.

Round 1 Narrow Squat for 30 seconds , then rest for 30 Alternate Forward Lunge for 30 secs, rest for 30 Butt Kickers for 30 seconds, then rest for 30 Repeat round one again, after 30 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Split Squat Left Leg Split Squat Right Leg Star Jump Pop

Round 3 Walk Downs Hand Hip Thrust Burpee

Round 4 Ankle Taps Sit Up Flutters

Cardio

Mixed

Home

Rest

Body Tone Week 4 There are 4 rounds in this workout, each round has 3 separate exercises, which require 30 seconds work and 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. You will work your whole body in this toning section, finishing with core, so let’s get going!

Round 1 Squat, Forward Tap for 30 seconds , then rest for 30 Squat, Lateral Tap for 30 seconds, then rest for 30 Power Lunges for 30, then rest for 30 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Glute Bridge, Left Leg Glute Bridge, Right Leg Glute Bridge

Round 3

Cardio

Bodyweight Flyes Plank Climb Plank Shoulder Tap

Round 4 Half Sit Up Ankle Taps Flutters

Mixed

Home

Rest

Cardio – Week 4 There are 9 different exercises in this workout, each will be performed with 30 seconds worth of work, followed by 30 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself a 1-minute rest in between each set.

1. 30 seconds on – Jog on the Spot REST – 30 seconds 2. 30 Seconds on – Fast Feet REST – 30 seconds 3. 30 seconds on – Under the Fence REST – 30 seconds 4. 30 Seconds on – Air Punch REST – 30 seconds 5. 30 seconds on – Squat to Plank REST – 30 seconds 6. 30 seconds on – Star Jump Pop REST – 30 seconds 7. 30 seconds on – Burpee REST – 30 seconds 8. 30 seconds on – High Knees

Cardio REST – 30 seconds

Mixed

Home

Rest

9. 30 seconds on – Butt Kickers

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 4 There are 4 rounds in this workout, each round has 3 separate exercises which require 30 seconds work, 30 seconds rest. You repeat each round twice through and then have a 1 minute rest before moving onto the next round. In this mix up section you will again work your whole body, performing 2 lots of toning exercises followed by a cardio blast in each round, finishing off with core at the end.

Round 1 Squat, Lateral Tap for 30 seconds , then rest for 30 Power Lunge for 30, then rest for 30 Under the Fence for 30 seconds, then rest for 30 Repeat round one again, after 30 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

(30 seconds work, 30 seconds rest with a 1-minute break between each round).

Round 2 Glute Bridge, Left Leg Glute Bridge, Right Leg Burpee

Round 3

Cardio

Bodyweight Flyes Plank Climb Fast Feet

Round 4 Half Sit Up Ankle Taps Flutters

Mixed

Home

Rest

Body Tone Week 5 Welcome to part 2 of your plan. We are going to up the effort level as your overall fitness should have improved somewhat since the start of the plan. The workouts are just like the first 4 weeks but with a slightly longer work period and shorter rest period.

There are 4 rounds to these workouts with 3 separate exercises per round that require 40 seconds worth of work and 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest. You will repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Lateral Lunge for 40 seconds , then rest for 20 Reverse Lunges for 40 seconds, then rest for 20 Lunge Jumps for 40 seconds, then rest for 20 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Alternate Donkey Kicks Glute Bridge Diamond Glute Bridge

Round 3 Superman High Plank Plank Climb

Round 4 (Core) Half Sit Up Ankle Taps Russian Twists

Cardio

Mixed

Home

Rest

Cardio – Week 5 There are 9 different exercises in this workout, each will be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat till you have done 3 sets in total.

Give yourself a 1-minute rest in between each set.

1. 40 seconds on – Jog on the Spot REST – 20 seconds 2. 40 Seconds on – Forward Lunge REST – 20 seconds 3. 40 seconds on – Skaters REST – 20 seconds 4. 40 Seconds on – Mountain Climbers REST – 20 seconds 5. 40 seconds on – Forward Squat Jump REST – 20 seconds 6. 40 seconds on – Star Jump Pop REST – 20 seconds 7. 40 seconds on – Burpee REST – 20 seconds

Cardio

8. 40 seconds on – Star Jumps

Mixed

Home

Rest

REST – 20 seconds 9. 40 seconds on – Air Punches

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 5 There are 4 rounds in this workout, each round has 3 separate exercises, which require 40 seconds work, 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest. You repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Lateral Lunge for 40 seconds , then rest for 20 Reverse Lunges for 40 seconds, then rest for 20 Star Jump Pop for 40 seconds, then rest for 20 Repeat round one again, after 20 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Glute Bridge Diamond Glute Bridge Skaters

Round 3 Superman Cardio High Plank Forward Lunge

Round 4 (Core) Half Sit Up Ankle Taps Russian Twists

Mixed

Home

Rest

Body Tone Week 6 There are again 4 rounds in this workout. Each round has 3 separate exercises that require 40 seconds worth of work and 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest. You repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Wide Leg Squat for 40 seconds , then rest for 20 Squat Pulse for 40 seconds, then rest for 20 Squat Kickbacks for 40 seconds, then rest for 20 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Power Lunge Prisoner Walk Curtsey Lunge

Round 3

Cardio

Plank Shoulder Tap Tricep Dip Walk Downs

Round 4 (Core) Side Plank – Left side Side Plank – Right side Flutters

Mixed

Home

Rest

Cardio – Week 6 There are 9 different exercises in this workout, each will be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat till you have done 3 sets in total.

Give yourself a 1-minute rest in between each set.

1. 40 seconds on – Butt Kickers REST – 20 seconds 2. 40 Seconds on – Forward Lunge REST – 20 seconds 3. 40 seconds on – Squat to Plank REST – 20 seconds 4. 40 Seconds on – Star Jumps REST – 20 seconds 5. 40 seconds on – Lunge Jumps REST – 20 seconds 6. 40 seconds on – Plank Climb REST – 20 seconds 7. 40 seconds on – Squat Jumps REST – 20 seconds 8. 40 seconds on – Walk downs

Cardio

REST – 20 seconds

Mixed

Home

Rest

9. 40 seconds on – High Knees

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 6 There are 4 rounds in this workout, each round has 3 separate exercises, which require 40 seconds work, 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest.

You repeat

each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Wide Leg Squat for 40 seconds , then rest for 20 Squat Pulse for 40 seconds, then rest for 20 Squat Jumps for 40 seconds, then rest for 20 Repeat round one again, after 20 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Power Lunge Prisoner Walk Forward Lunge

Round 3

Tar apdio Plank ShoulderC Walk Downs Star Jumps

Round 4 (Core) Side Plank – Left side Side Plank – Right side Flutters

Mixed

Home

Rest

Body Tone Week 7 There are 4 rounds to these workouts with 3 separate exercises per round that require 40 seconds worth of work and 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest. You will repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Lunge Clock for 40 seconds,then rest for 20 Frog Jumps for 40 seconds, then rest for 20 Wide Leg Squats for 40 seconds, then rest for 20 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Glute Bridge Left Leg Glute Bridge Right Leg Glute Bridge

Round 3

Cardio

Reverse Plank Crab March On the knee Press ups

Round 4 (Core) Pike Sit Ups V Sit Full Sit Ups

Mixed

Home

Rest

Cardio – Week 7 There are 9 different exercises in this workout, each will be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat till you have done 3 sets in total.

Give yourself a 1 minute rest in between each set.

1. 40 seconds on – Jog on the Spot REST – 20 seconds 2. 40 Seconds on – Forward Lunge REST – 20 seconds 3. 40 seconds on – Skater’s REST – 20 seconds 4. 40 Seconds on – Burpee REST – 20 seconds 5. 40 seconds on – Mountain Climbers REST – 20 seconds 6. 40 seconds on – Squat to Plank REST – 20 seconds 7. 40 seconds on – Lunge Jumps REST – 20 seconds 8. 40 seconds on – Star Jumps

Cardio

REST – 20 seconds

Mixed

Home

Rest

9. 40 seconds on – Fast Feet

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 7 There are 4 rounds in this workout, each round has 3 separate exercises, which require 40 seconds work, 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest.

You

repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Lunge Clock (20 seconds per leg) for 40 seconds , then rest for 20 Frog Jump for 40 seconds, then rest for 20 Butt Kicker’s for 40 seconds, then rest for 20 Repeat round one again, after 20 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2

Glute Bridge Single Leg Glute Bridge, other Leg Lunge Jumps

Round 3

Reverse Plank Cardio Crab March Squat to Plank

Round 4 (Core) Side Plank Left Side Plank Right Flutters

Mixed

Home

Rest

Body Tone Week 8 There are 4 rounds to these workouts with 3 separate exercises per round that require 40 seconds worth of work and 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest. You will repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Lunge Jumps for 40 seconds , then rest for 20 Pop Squats for 40 seconds, then rest for 20 Wide Leg Squats for 40 seconds, then rest for 20 Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Squat Forward Taps Lateral Squat Walk, 2 left, 2 right Squat Kickback

Round 3

Cardio

On the Knee Press Ups Walk Downs Superman

Round 4 (Core) High Plank Low Plank Plank Shoulder Taps

Mixed

Home

Rest

Cardio – Week 8 There are 9 different exercises in this workout, each will be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat till you have done 3 sets in total.

Give yourself a 1-minute rest in between each set.

1. 40 seconds on – Forward Lunge REST – 20 seconds 2. 40 Seconds on – Squat to Plank REST – 20 seconds 3. 40 seconds on – Pop Squats REST – 20 seconds 4. 40 Seconds on – Star Jump Pops REST – 20 seconds 5. 40 seconds on – High Knees REST – 20 seconds 6. 40 seconds on – Under the Fence REST – 20 seconds 7. 40 seconds on – Burpee REST – 20 seconds 8. 40 seconds on – Forward Squat Jump REST – 20 seconds

Cardio

9. 40 seconds on – Skaters

Mixed

Home

Rest

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 8 There are 4 rounds in this workout, each round has 3 separate exercises, which require 40 seconds work, 20 seconds rest, except for the Core round which is 35 seconds of work and 25 seconds rest.

You

repeat each round twice through followed by a 1 minute rest before moving onto the next round.

Round 1 Pop Squats for 40 seconds , then rest for 20 Lunge Jumps for 40 seconds, then rest for 20 Burpee for 40 seconds, then rest for 20 Repeat round one again, after 20 seconds rest.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Lateral Squat Walk, 2 left, 2 right Squat Kick Backs Skater’s

Round 3 Walk Downs Cardio On The Knee Press-Ups Mountain Climbers

Round 4 (Core) High Plank Low Plank Plank Shoulder Taps

Mixed

Home

Rest

Body Tone Week 9 Welcome to the final section of your 12 week plan and a huge well-done for coming this far. We are going to change it up a little bit to keep things fresh and challenging.

There are 5 rounds in your workouts for the final 4 weeks, so you will be working a little longer now that your fitness level has improved. Each round has 3 separate exercises. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Split Squat (left leg) for 40 seconds, then rest for 20 Split Squat (right leg) for 40 seconds, then rest for 20 Lunge Jumps for 40 seconds, then rest for 20

Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 5.

Round 2 Squat Lateral Tap Squat Pulse Squat Jump

Round 3 Squat Twist Squat Kick Backs Reverse Lunge

Cardio

Round 4 Plank Shoulder Tap Wide to Narrow Press-Up Superman

Round 5 (Core) Side Plank Left Side Side Plank Right Side Low Plank

Mixed

Home

Rest

Cardio – Week 9 Once again, there are 9 different exercises in your Cardio workout, each to be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself just 45 seconds rest in between each set this time.

1. 40 seconds on – Star Jumps REST – 20 seconds 2. 40 Seconds on – Skaters REST – 20 seconds 3. 40 seconds on – Squat Jumps REST – 20 seconds 4. 40 Seconds on – Walk Downs REST – 20 seconds 5. 40 seconds on – Mountain Climbers REST – 20 seconds 6. 40 seconds on – Plank Climb REST – 20 seconds 7. 40 seconds on – Boxer Shuffle REST – 20 seconds

Cardio

8. 40 seconds on – Air Punches

Mixed

Home

Rest

REST – 20 seconds 9. 40 seconds on – Fast Feet

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 9 There are 4 rounds to this workout. Each round has 4 separate exercises, two of which are toning and two cardio. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Split Squat (right leg) Split Squat (left leg) Skater’s Squat Jumps Repeat the above one more time Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Squat Lateral Tap Squat Pulse Star Jumps Fast Feet

Round 3

Cardio

Plank Shoulder Taps Wide to Narrow Press-Up Mountain Climbers Walk Downs

Round 4 (Core) Side Plank Left Side Side Plank Right Side Low Plank

Mixed

Home

Rest

Body Tone Week 10 There are 5 rounds in your workouts for the final 4 weeks, so you will be working a little longer now that your fitness level has improved.

Each round has 3 separate exercises. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Fire Hydrant (right leg) for 40 seconds, then rest for 20 Fire Hydrant (left leg) for 40 seconds, then rest for 20 Mountain Climbers for 40 seconds, then rest for 20

Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 5.

Round 2 Wide Leg Squat Squat Kick Backs Forward Squat Jump

Round 3 Split Squat Left Leg Split Squat Right Leg Alternate Forward Lunges

Cardio Round 4 Tricep Dip Side Plank – Left Side Side Plank – Right Side

Round 5 (Core) Low Plank V-Sit Ankle Taps

Mixed

Home

Rest

Cardio – Week 10 Once again, there are 9 different exercises in your Cardio workout, each to be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself just 45 seconds rest in between each set this time.

1. 40 seconds on – Fast Feet REST – 20 seconds 2. 40 Seconds on – Squat To Plank REST – 20 seconds 3. 40 seconds on – High Knees REST – 20 seconds 4. 40 Seconds on – Lunge Jumps REST – 20 seconds 5. 40 seconds on – Mountain Climbers REST – 20 seconds 6. 40 seconds on – Power Lunge w/ Jump REST – 20 seconds 7. 40 seconds on – Burpee REST – 20 seconds

Cardio

Mixed

8. 40 seconds on – Star Jump Pop

Home

Rest

REST – 20 seconds 9. 40 seconds on – Frog Jumps

REST – this time for 1 minute then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 10 There are 4 rounds to this workout. Each round has 4 separate exercises, two of which are toning and two cardio. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Fire Hydrant (left leg) Fire Hydrant (right leg) High Knees Frog Jumps Repeat the above one more time Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Wide Leg Squat Squat Kick Backs Lunge Jumps Burpee

Round 3 Side Plank – Left Side Side Plank – Right Side Cardio Mountain Climbers Power Lunge w/ Jump

Round 4 (Core) Low Plank V-Sit Ankle Taps

Mixed

Home

Rest

Body Tone Week 11 Welcome to the final section of our 12 week plan and a huge well-done for coming this far. We are going to change it up a little bit to keep things fresh and challenging. There are 5 rounds in this workout, you will be working a little longer now that your fitness level has improved. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Power Lunge for 40 seconds, then rest for 20 Lunge Clock for 40 seconds, then rest for 20 Frog Jumps for 40 seconds, then rest for 20

Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 5.

Round 2 Prisoner Walk Squat Lateral Tap Squat Pulse

Round 3 Fire Hydrant (left Leg) Fire Hydrant (right leg) Alternate Donkey Kicks

Round 4 Crab March Walk Downs Bodyweight Flyes

Round 5 (Core) Plank Rotate Plank Shoulder Taps Low Plank

Mixed

Home

Rest

Cardio – Week 11 There are 9 different exercises again in your Cardio workout, each to be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat till you have done 3 sets in total.

Give yourself just 45 seconds rest in between each set this time.

Don’t forget your stretching before you begin.

1. 40 seconds on – Star Jumps REST – 20 seconds 2. 40 Seconds on – Frog Jumps REST – 20 seconds 3. 40 seconds on – Walk Downs REST – 20 seconds 4. 40 Seconds on – Lunge Jumps REST – 20 seconds 5. 40 seconds on – Plank Climb REST – 20 seconds 6. 40 seconds on – Mountain Climbers REST – 20 seconds 7. 40 seconds on – 180 Squat Jumps REST – 20 seconds

Cardio

8. 40 seconds on – Skaters

Mixed

Home

Rest

REST – 20 seconds 9. 40 seconds on – Fast Feet

REST – this time for 45 seconds then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 11 There are 4 rounds in this workout. This time, each round has 4 separate exercises, two of which are toning and two cardio.

You will do each round twice through

then

have

an

additional 1 minute break before moving onto the next round.

Round 1 Power Lunge for 40, then rest for 20 Lunge Clock for 40 seconds, then rest for 20 Star Jumps for 40 seconds, then rest for 20 180 Squat Jumps for 40 seconds, then rest for 20 Repeat the above one more time Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Prisoner Walks Frog Jumps Fast Feet Walk Downs

Round 3

Cardio

Crab March Bodyweight Flyes Plank Climb Mountain Climbers

Round 4 (Core) Plank Rotate Plank Shoulder Taps Low Plank

Mixed

Home

Rest

Body Tone Week 12 There are 5 rounds in your workouts for the final 4 weeks, so you will be working a little longer now that your fitness level has improved.

Each round has 3 separate exercises . You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Split Squat Left for 40 seconds, then rest for 20 Split Squat Right for 40 seconds, then rest for 20 Pop Squats for 40 seconds, then rest for 20

Repeat all the above one more time.

Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 5.

Round 2 Glute Bridge Glute Bridge Single Left Leg Glute Bridge Single Right Leg

Round 3

Alternate Forward Lunges Squat Kickbacks Squat Pulse

Round 4 Superman On The Knee Press-Ups Tricep Dip

Round 5 (Core) Half Sit Up Full sit Up V-Sit

Mixed

Home

Rest

Cardio – Week 12 Once again, there are 9 different exercises in your Cardio workout, each to be performed with 40 seconds worth of work, followed by 20 seconds of rest. You will need to work through all 9 exercises and then repeat twice through till you have done 3 sets in total.

Give yourself just 45 seconds rest in between each set this time.

1. 40 seconds on – Fast Feet REST – 20 seconds 2. 40 Seconds on – Skater’s REST – 20 seconds 3. 40 seconds on – High Knees REST – 20 seconds 4. 40 Seconds on – Walk Downs REST – 20 seconds 5. 40 seconds on – Mountain Climbers REST – 20 seconds 6. 40 seconds on – Burpee REST – 20 seconds 7. 40 seconds on – Star Jumps REST – 20 seconds 8. 40 seconds on – Pop Squats

Cardio

REST – 20 seconds

Mixed

Home

Rest

9. 40 seconds on – Plank Climb

REST – this time for 45 seconds then repeat the whole set till you have done this 3 times over and your workout is complete!

The Mix Up – Week 12 There are 4 rounds to this workout. Each round has 4 separate exercises, two of which are toning and two cardio. You will do each round twice through then have an additional 1 minute break before moving onto the next round.

Round 1 Split Squat Left for 40, then rest for 20 Split Squat Right for 40, then rest for 20 Fast Feet for 40 seconds, then rest for 20 High Knees for 40 seconds, then rest for 20 Repeat the above one more time Next, you have a 1-minute break before moving onto round 2.

Follow the same principles in rounds 2 to 4.

Round 2 Glute Bridge Single Left Leg Glute Bridge Single Right Leg Skater’s Mountain Climbers

Round 3

Cardio

Superman Tricep Dip Walk Downs Plank Climb

Round 4 (Core) Half Sit-Ups Sit-Ups V-Sit

Mixed

Home

Rest

F.I.T. round my baby Exercise & training plan Helping new mums to get fit