Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds Squats in 60 seconds Plank - maximum duration Burpees in 60 seconds Day 1 Music makes exercise more enjoyable Listen to songs with 120-140bpm to get the most benefits Music can increase your endurance levels by 15% It's a great distraction when things get tough Your mood is guaranteed to be lifted and you ll feel motivated Warm Up Round 1 Round 2 Round 3 Shoulder Circles Side Step Butt Kicks Slow Jog Body Twists Shoulder Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform 20 circles forward and then 20 circles backward. Breathe in and out as you perform the motion. Shoulder and arm warm up. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 1/22
Side Step Butt Kicks Stand with feet flat on the floor in a wide stance. Cross your arms in front of you with palms facing downward and engage your core. Bend your knees and lower your body down a little further, then push up onto your left foot, extending the left knee and kicking back with your right foot to touch your butt. Lower your leg down and return to starting position. Repeat exercise on opposite leg. For higher intensity, increase speed of kicks and transitions. Cardiovascular exercise and leg strengthening. Slow Jog Stand with feet flat on the floor with feet hip width apart. March briskly and then start a slow jog on the spot. Gradually build up speed and lift your heels behind you, keeping your head up. Keep your hands at waist height by your sides, bend the elbows and maintain a straight posture while landing gently on each foot. Breathe in and out as you perform the exercise. Cardiovascular exercise and leg strengthening. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 2/22
Body Twists Stand tall with your feet spread wider than hip width apart. Hold your arms by your side and clench your fists. Extend your arms and move them toward your left hip as you lift your left leg and move your left knee toward your right hip to perform a torso twist. Keep your core engaged and lower your leg back to the starting position. Exhale as you lift your knee and twist your upper body. Perform the exercise on the opposite side. Upper and lower body warm up. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 3/22
Day 1 Round 1 Round 2 Round 3 Bent Knee Push Ups Alternating Dumbbell Shoulder Press Overhead Jacks Marching Dumbbell Shoulder Circles Bent Knee Push Ups Start by lying flat on the floor on your stomach. Lift both feet off the floor and bring your heels toward you to form a 90 degree angle at the knee. Place your hands down onto the floor at shoulder height beside you, keeping elbows bent and slowly lower your upper body toward the floor. Exhale and push your upper body away from the floor by extending arms straight, keeping a slight bend in the elbows at the top. Tighten your core area and keep your neck, back and hips in alignment. Inhale, bend your elbows slowly and lower your body toward the floor. Keep your elbows as close to your body as possible. Hold for one breath with your chest approximately 3 inches off the floor. Repeat. Increased chest, tricep and core strength http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 4/22
Alternating Dumbbell Shoulder Press Stand upright with feet hip width apart. Holding a dumbbell in each hand, bend your elbows and lift your hands to shoulder height. Press the dumbbell in your left hand up directly above your shoulder, keeping a slight bend in your elbows at the top. Reverse the motion and return to the start position, alternating and lifting your right arm up above your head. Breathe steadily through the movement and continue alternating arms. Shoulder strength and flexibility Overhead Jacks Alternative Exercise Special Conditions (Quick Steps) Begin by standing tall with your feet together and your arms at shoulder height on either side of your body. Engage your core muscles to keep your torso in alignment. Jump and take your legs out to the side while simultaneously raising your arms out above your head. Take a second jump, to bring your feet back together and return arms to starting position Full body workout, improves cardiovascular health http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 5/22
Marching Dumbbell Shoulder Circles Holding dumbbells, begin by standing straight with feet shoulder width apart and arms by your side. Lift your arms out to the sides at shoulder height. Begin by making small circular motions forward with both arms on either side while you begin lifting your feet into a gentle march. Breathe in and out throughout the movement and continue this motion for 30 seconds. Repeat exercise in the reverse direction. Release arms to the sides of the body. Shoulder strength and flexibility http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 6/22
Day 2 Round 1 Round 2 Round 3 Parallel Squat Lunge Pumps Knee Raises Long Leg Raise Parallel Squat Stand in a neutral position, hips shoulder width apart. Your toes should be pointing forward. Slowly extend your arms out in front of you, exhale and push your hips backward (imagine you are sitting down on a chair) into a squat position. Keep your back flat, head up and knees in line with toes. Lower your body until your thighs are parallel to the ground. Inhale and push back up through your heels to a standing position. Strengthen legs, lower back and core http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 7/22
Lunge Pumps Stand with your feet together and hands on your hips. Keeping your upper body tall, take a long step forwards with your left foot and bend both knees lowering your body into a comfortable lunge position. Keep your left knee directly above your left foot. Hold the lunge position for 1-2 seconds, then tighten your glutes and slowly straighten your legs before sinking back into the lunge, creating a pumping motion. Breathe throughout the movement. Perform the exercise for 30 seconds, then exhale as you engage your core and push off your back heel to a standing position. Alternate legs and repeat the exercise. Strengthens legs and glutes. Knee Raises Alternative Exercise Special Condition (Pitter Patter) Begin standing in a neutral position with core engaged. Bend your elbows and raise your hands to chest height, meeting the fingers. Transition your body weight onto the balls of your feet, with your heels still on the floor. Raise your right knee to waist level, then quickly push off and lift your left knee to waist level as you place your right foot back on the floor. Continue alternating legs as you increase your speed and heart rate. Your bodyweight should remain on the balls of your feet throughout the exercise, landing the feet down softly. Breathe in and out as you perform this exercise. Strengthens upper and lower legs, shoulders and upper arms. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 8/22
Long Leg Raise Alternative Exercise Special Conditions (Single Leg Raises) Lie on the floor on your back with arms by your side and legs lengthened on the floor. Exhale, pull your belly button down toward your spine and slowly lift your left leg up toward you, keeping the left knee straight and right leg on the floor. Relax your head and neck and slowly return left leg down to the floor. Next, perform the exercise on the right leg and continue alternating legs. Breathe steadily throughout the exercise. Strengthens legs and core. Day 3 Swimming A visit to the pool is always great fun for the whole family. Simply splashing around, treading water and general swimming will have you burning over 250 calories in an hour. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 9/22
11/1/2014 R3 Week 1 Lose Baby Weight Bike Riding Getting the bikes out of the garage is a great way for the whole family to get moving and enjoy some fresh air. The average 75kg person cycling for 30 minutes will burn 281 calories. Bush Walking Going bush and taking in some nature is good for the body and soul. Spending just one hour walking in the bush will have you burning over 400 Calories. Softball in the Park Just messing around with the children in the park throwing a softball around can burn off 180 calories per 30 minutes of continuous play. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 10/22
Day 4 Round 1 Round 2 Round 3 Bridge with Ball Bird Dog Oblique Twists with Ball Elbow Leg Raise Bridge with Ball Place a ball in between your knees and lie flat on your back on the floor. Bend your knees and place your feet flat on the floor, shoulder width apart and a few inches away from your torso. Engage your glutes and core. Exhale and lift your hips off the floor, keeping your back straight. Squeeze the ball with your knees and hold for one breath, then slowly roll down through each vertebrae as you return to the starting position. Repeat exercise. Strengthens glutes, upper legs and core. Bird Dog Kneel on a mat on all fours with your knees hip width apart and fingers facing forward. Ensure your back is flat and belly button pulled in toward your spine. Keeping a neutral spine, exhale as you simultaneously lift and extend your left leg and right arm up, until they are parallel to the floor. Keep your hips facing down, back straight and core engaged through the movement. Inhale as you slowly return your arm and leg to the starting position. Repeat exercise with opposite arm and leg. Strengthens core muscles, glutes and legs. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 11/22
Oblique Twists with Ball Alternative Exercise Special Condition (Cross Fly Side Step) Stand tall with your feet spread wider than hip width apart. Hold a ball close to your body in front of you with palms facing inward. Exhale and pull the ball in toward your right hip as you keep your hips straight and forward and engage your core. Rotate your upper body and pull the ball in toward your left hip. Continue alternating sides. Strengthens core muscles (transverse abdominus and obliques). Elbow Leg Raise Kneel on your mat and move forward to place elbows onto the floor. Exhale and lift your left leg behind you, keeping a slight bend in the knee. Extend the leg fully, then slowly bring your left leg back down to starting position, engaging your core to keeping your torso in alignment. Continue with a slow and controlled motion as you repeat the exercise on the right leg and continue alternating sides. Strengthens legs, glutes, core muscles and shoulders http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 12/22
Day 5 Round 1 Round 2 Round 3 Jump Touchdowns Pendulum Overhead Jacks On the Spot Sprint Jump Touchdowns Alternative Exercise Special Conditions (Low Impact Touchdowns) Stand tall with your feet hip width apart and arms by your sides. Lift both your arms above your head, then inhale and squat down to touch your hands on the ground. Ensure you sit back on your heels and keep your chest and chin open. Exhale as you push up through your heels and jump off the floor, lifting your arms in the air. Land with a slow and controlled motion as you sink down into your next squat repeating the exercise. Strengthens lower and upper legs, glutes, calves, core, shoulders and arms. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 13/22
Pendulum Alternative Exercise Special Conditions (Quick Steps) Stand in a neutral position, hips shoulder width apart with your arms close to your body at your sides. Swing your left leg out to the side while moving your arms to the left side of your body. Transfer your weight from the left side to the right and simultaneously move your arms over to the right side. For higher intensity, lift your legs a little higher while increasing speed. Cardiovascular exercise and full body strengthening. Overhead Jacks Alternative Exercise Special Conditions (Quick Steps) Begin by standing tall with your feet together and your arms at shoulder height on either side of your body. Engage your core muscles to keep your torso in alignment. Jump and take your legs out to the side while simultaneously raising your arms out above your head. Take a second jump, to bring your feet back together and return arms to starting position Full body workout, improves cardiovascular health http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 14/22
On the Spot Sprint Alternative Exercise Special Conditions (Slow Jog) Stand tall with feet flat on the floor with feet together and arms by your sides. March briskly and then start a slow jog on the spot. Gradually build up speed into a fast sprint, lifting your heels and toes from the floor during each step. Keep your hands at waist height, bend the elbows and use your arms to build up momentum in your sprint. Keep your torso in alignment as you land gently on each foot. The majority of your bodyweight will be on the balls of your feet. Breathe in and out as you perform the exercise. Cardiovascular exercise and leg strengthening. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 15/22
Day 6 Round 1 Round 2 Round 3 Parallel Squat Pumps Criss Cross Legs Lifts Lateral Leg Circles Long Leg Raise Parallel Squat Pumps Stand in a neutral position, hips shoulder width apart. Arms are by your side and toes are pointing forward. Slowly extend your arms out in front of you, exhale and push your hips backward (imagine you are sitting down on a chair) into a squat position. Keep your back flat, head up and knees in line with toes. Lower your body until your thighs are parallel to the ground. Hold the squat position for 1-2 seconds, then tighten your glutes and slightly straighten your legs to create a pumping motion. Breathe continuously through the movement. Exhale as you engage your core and push off your heels to standing. Strengthen legs, glutes and core http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 16/22
Criss Cross Legs Lifts Alternative Exercise Special Conditions (Pitter Patter) Lie on the floor on your back with arms by your side and legs lengthened on the floor. Exhale, pull your belly button down toward your spine and slowly lift both legs up toward you. Relax your head and neck and slowly pull your left knee in toward your chest as you extend your right leg up to the ceiling. Alternate legs, keeping your core engaged and shoulders relaxed. Breathe steadily throughout the exercise. Strengthens legs and core. Lateral Leg Circles Lie on your right side on the floor with your legs straight. Bend your left knee for stability and prop your head up on your arm with the elbow in line with your shoulder. Exhale as you engage your core area and lift your left leg off the floor, keeping your leg muscles tight. Breathe through the movement, as you circle your leg forward in a controlled manner. Repeat exercise for 30 seconds. Roll over onto your left side and perform the exercise on the opposite leg for 30 seconds. Strengthen legs (adductors and abductors), hips and glutes. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 17/22
Long Leg Raise Alternative Exercise Special Conditions (Single Leg Raises) Lie on the floor on your back with arms by your side and legs lengthened on the floor. Exhale, pull your belly button down toward your spine and slowly lift your left leg up toward you, keeping the left knee straight and right leg on the floor. Relax your head and neck and slowly return left leg down to the floor. Next, perform the exercise on the right leg and continue alternating legs. Breathe steadily throughout the exercise. Strengthens legs and core. Day 7 Bike Riding Getting the bikes out of the garage is a great way for the whole family to get moving and enjoy some fresh air. The average 75kg person cycling for 30 minutes will burn 281 calories. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 18/22
11/1/2014 R3 Week 1 Lose Baby Weight Gardening Just 30 minutes of gardening can burn off 315 calories, and you ll be working your arms, thighs, calves and shoulders and if you do it for over 20 minutes, you get your heart rate up and boost your cardiovascular system. Softball in the Park Just messing around with the children in the park throwing a softball around can burn off 180 calories per 30 minutes of continuous play. Swimming A visit to the pool is always great fun for the whole family. Simply splashing around, treading water and general swimming will have you burning over 250 calories in an hour. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 19/22
Cool Down Round 1 Round 2 Round 3 Bicep Stretch Baby Pose Lying Quadriceps Stretch Shoulder Stretch Bicep Stretch Stand tall with your feet close together and arms by your sides. Interlock your hands behind you and then rotate them so palms are facing out. Raise your arms up, push back and hold for 15 seconds. Bicep stretch Baby Pose Kneel upright on a mat with knees apart slightly. Slowly sit back on your heels and bend your chest forward toward the floor. Bring your arms above your head and place your hands flat on the floor in front of you. Gently rest your forehead on the mat. Hold this position for 30 seconds. Lower back and shoulder stretch. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 20/22
Lying Quadriceps Stretch Lie on your right side with your legs out straight. Support head with right arm and relax the head and neck. Bend your left knee and hold your left foot with your left hand, pulling your heel toward your glutes. Gently push your hips forward to increase the stretch and bend the right knee a little if you require more balance. Breathe in and out as you hold the stretch for 20 seconds. Increased flexibilty in quadriceps. Shoulder Stretch Stand tall with your feet close together and arms by your sides. Bring your right arm across your chest and hold with your left arm, above the elbow. Pull your belly button to your spine and stand tall with your head up. Hold the stretch for 15 seconds and release. Decreased tightness in shoulders http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 21/22
Side Stretch Stand tall with your feet wider than hip width apart and arms by your sides. Bend the left knee and bend your upper body slowly to to the left side, taking your right arm up overhead and your left arm strong by your side or resting on your leg. Exhale as you bend to the side. Ensure your upper body moves straight to the side and you refrain from leaning forward or backwards. Inhale and gently return your body to the starting position. Upper, lower and middle back. Tricep Stretch Stand tall with your feet hip width apart and arms by your sides. Lift your right hand over your shoulder and place your hand on your upper back, elbow pointing up toward the ceiling. Use your right hand to gently rest on the elbow and push it downward. Hold the stretch for 15 seconds and alternate arms. Tricep stretch. Copyright 2014 Lose Baby Weight. All Rights Reserved. http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week1/ 22/22