30s
MUSCLE MAKER
Do this
Dumbell HIIT workout: Skier Swing Plank Walk-Up Dumbell Squat Thrust Lateral Shuffle Squats
Not that
Running a hole in the ground on the treadmill
PELVIC FLOOR PERFECTER
Do this
Pull your pelvic floor muscles up and in, as if you’re trying not to wee. Hold the squeeze for 10 seconds, while you continue to breathe in and out as normal. If you feel your upper tummy muscles tighten you’re trying too hard.
Not that
Crunches and planks that can causes diastasis (ab separation)
40s
FAT BURNER
Do this
Pilates Workout: Seated Spine Twist The Hundred Single Leg Circle Spine Stretch Forward
Not that
Don’t attempt long distance running – this can put unnecessary strain on weakened joints.
HIIT IT
Do this
Warm up with a five minute walk/jog. Sprint at full speed for one minute before walking/jogging for 30 seconds. Do eight cycles of this.
Not that
The same step class you’ve been doing for years without any progress.
50s
LEAN ON ME
Do this
Build lean muscle through swimming (front crawl) for a minimum of half an hour, three times a week.
Not that
HIIT as it is more likely to cause injury.
WEIGHTED ON
Do this
Strength conditioning workout for half an hour twice a week: Overhead Press Arm Curl Forward Lunge Shoulder Squat
Not that
Lift heavy. Take it easier on the dumbbells, especially if you’re new to weights.
