JustFit Movement Library

Appears on day 2, 7, 13

Action Steps

• Start in a kneeling position with your arms down by your side.
• Brace your abdominals, lean forward slightly as you move your arms behind you.
• Keeping the abdominals braced moved the arms towards each other, touching them together behind you.
• Hold and return to the original position.
• Repeat this for the desired number of repetitions.

Action Feeling

• You should feel tension in the arms.
• Your abdominals should be braced throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Make sure that you squeeze your arms when they touch behind your back.

Common Mistakes

• Do not overstretch.
• Do not rush the movement.
• Keep your core tight.
• Keep your back straight throughout the entire movement.

Appears on day 6

Action Steps

• Start with your feet hip distance apart, arms by your side.
• With your knees slightly bent, bend forwards from your hips so that your torso is at a 45 degree angle.
• Bring your elbow so they are pointing up to the ceiling.
• This is the starting position.
• Extend your arms back behind you, making sure that they stay in close contact with the sides of your body.

Breathing Rhythm

• Inhale when you straighten your arms.
• Exhale when you bend your arms.

Action Feeling

• You should feel tension in your triceps thoughout this movement.
• Your abdominals should be braced at all times.

Common Mistakes

• Moving the elbows throughout the movement, rather than just the lower part of the arms Not leaning forwards far enough.
• The elbows not being raised high enough at the start of the movement.

Appears on day 1, 8

Action Steps

• Start with feet are together and arms hands by your shoulder.
• This is the starting position.
• Straighten your right leg to touch your right heel into the floor, pulling your right toes towards your right shin.
• At the same time press both arms overhead Return to the starting position.
• Repeat with the other leg.

Breathing Rhythm

Appears on day 1, 11

Action Steps

• Stand with feet shoulder width apart and back straight.
• March in place as you inhale, raising your right arm above your head.
• Continue marching As you exhale, raising your left arm overhead, and lowering the right arm.
• Continue to switch arms

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Appears on day 8, 11, 15

Action Steps

• Stand with feet shoulder width apart and back straight.
• Arms are in front of you straight.
• This is the starting position Take the right leg out to the side, gently tapping the foot on the floor.
• At the same time take the arms away from each other, squeezing your shoulder blades.
• Return to the starting position.
• Repeat the movement with the other leg

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• You should feel this movement in your shoulders.

Common Mistakes

• Trying to take the legs out too far Swinging the arms in an uncontrolled manner.

Appears on day 2, 7, 13

Action Steps

• Start in a kneeling position with your arms down by your side.
• Brace your abdominals and lean forward slightly.
• Take your arms directly behind you, squeezing the back of the arms at the top of the movement.
• Hold and return to the original position.
• Repeat this for the desired number of repetitions.

Breathing

• Rhythm Nasal breathe rhythmically and slowly while stretching.

Action Feeling

• You should feel tension in the back of the arms.
• Your abdominals should be braced throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Make sure that you squeeze your arms at the top of the movement.

Common Mistakes

• Do not overstretch.
• Do not rush the movement.
• Keep your core tight.
• Keep your back straight throughout the entire movement.

Appears on day 1, 8

Action Steps

• Stand with feet shoulder width apart and back straight.
• March in place as you inhale, raising your right arm above your head.
• Continue marching As you exhale, raising your left arm overhead, and lowering the right arm.
• Continue to switch arms

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Appears on day 7, 13

Action Steps

• Stand with feet shoulder distance apart.
• Both arms are raised to shoulder height Perform small circular movements with the left shoulder, as the right arm remains still.
• Repeat for as many times as necessary.

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Common Mistakes

• Raising the shoulders.
• This can cause tension in the neck.
• Not bracing your abdominals, which places stress in your lower back.
• Making the circles too big.

Appears on day 7, 13

Action Steps

• Stand with feet shoulder distance apart.
• Both arms are raised to shoulder height Perform small circular movements with the right shoulder, as the left arm remains still Repeat for as many times as necessary.

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Common Mistakes

• Raising the shoulders.
• This can cause tension in the neck.
• Not bracing your abdominals, which places stress in your lower back.
• Making the circles too big.

Appears on day 4, 11

Action Steps

• Start with feet are together and arms hands by your shoulder.
• This is the starting position.
• Straighten your right leg to touch your right heel into the floor, pulling your right toes towards your right shin.
• At the same time press your right arm overhead Return to the starting position.
• Repeat with the other leg and arm

Breathing Rhythm

• Inhale in the starting position.

Action Feeling

• You should feel your pulse slowly increasing The shoulders should remain down.
• Brace your abdominals when pressing overhead

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the shoulders when the arms go overhead.

Appears on day 7

Action Steps

• Stand with feet shoulder distance apart and arms by your side, thumbs facing forwards.
• Bend your legs and lean forwards so that your body is at a 45 degree angle.
• Raise your arms upwards so that they end up by your ears and the thumbs point up to the ceiling.
• Return to the starting position.

Breathing Rhythm

• Inhale when you raise your arms.
• Exhale when you lower your arms.

Common Mistakes

• Raising the shoulders, when lifting the arms up.
• This can cause tension in the neck.
• Not bracing your abdominals, which places stress in your lower back.
• Standing with straight legs, which places stress on the knees.

Appears on day 5, 10, 16

Action Steps

• Lie on your back on the floor.
• Lift and straighten your legs so that they are pointing up to the ceiling, 90 degrees to your body.
• Your calves are parallel to the floor.
• Place your arms by your sides, just off the floor.
• Use your abdominals to lift your torso off the floor, squeezing your abdominals at the top of the movement.
• Pump your arms up and down in the air.
• Keep your arms straight and the palms of your hands facing the floor.

Breathing Rhythm

• Inhale when you are in the starting position.
• Exhale when you perform the stomach crunch.
• Inhale for five arm pumps, and Exhale for five arm pumps

Action Feeling

• You should feel tension in the abdominals overall.
• If you feel tension in your neck, you can place your tongue in the roof of your mouth, as well as pushing your head into your hands.

Common Mistakes

• Performing too big a movement with the arms Starting the crunching movement from your elbows and not your ribcage.
• Not breathing throughout the movement.
• Moving the head too much which places too much stress on the neck.

Appears on day 8

Action Steps

• Stand with feet shoulder width apart and back straight.
• March in place as you draw a figure of 8 in front of you with both arms

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 4, 8

Action Steps

• Stand with feet shoulder width apart and back straight.
• March in place as you inhale, raising you press your right arm in front of you.
• Continue marching As you exhale, press your left arm in front of you, and lowering the right arm.
• Continue to switch arms

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 6

Action Steps

• Stand facing a wall with your hands flat against it at shoulder height.
• This is the starting position.
• Brace your abdominals move your shoulders towards your hands.
• Your elbows are pointing behind you.
• Keep your feet facing the wall Slowly return to the starting position, squeezing the triceps.

Breathing Rhythm

• Inhale when you are moving the shoulders to the wall.

Action Feeling

• You should feel this movement in your triceps Make sure that it is your arms that are leading this movement and not your legs.
• Keep your shoulders down and your abdominals braced.

Common Mistakes

• Lifting the shoulders towards the ears Not using your arms to move the body.
• Not keeping the shoulders down and the abdominals braced.

Appears on day 8, 11

Action Steps

• Stand with your feet shoulder distance apart and your arms out to the side, level with your shoulders.
• Brace your abdominals, and draw small forward circles with your arms, while shifting your weight from side to side.
• Repeat this for the desired number of repetitions.

Breathing Rhythm

• Nasal breathe rhythmically and slowly while stretching.

Action Feeling

• You should feel tension in the shoulders overall.
• Your abdominals should be braced throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Make sure that the movment is not too fast, or the circles too big.

Common Mistakes

• Avoid rushing and performing the movement with incorrect form.

Appears on day 2, 7, 13

Action Steps

• Stand with feet hip distance apart.
• Your hands are by your side.
• Circle your right arm backwards, then the left

Breathing

• Rhythm Inhale for a count of two Exhale for a count of two

Action Feeling

• You should feel your shoulder joint warming up.
• There should be no pain in the shoulder area.

Common Mistakes

• Making the circles too big in the movment, which can place strain on the shoulder joint.
• Lifitng the shoulders during the movement.

Appears on day 15

Action Steps

• Stand with feet slightly wider than shoulder distance apart in a semi squat position.
• Raise your hands so that both fists are guarding your face.
• Punch forwards with your right fist Punch forwards with your left fist Repeat these movements until the set is complete.

Breathing Rhythm

• Inhale when punching with your right.
• Exhale when punching with your left.

Action Feeling

• You should feel breathless and your heart rate slowly increasing.
• You may feel a burning sensation in your shoulders and quadriceps.

Common Mistakes

• Fully extending your arms when punching, which could put strain on your elbow joint.

Appears on day 6

Action Steps

• Stand feet hip distance apart, arms by your side.
• bend forwards from your hips so that your torso is at a 45 degree angle.
• This is the starting position Extend your arms back behind you, keeping them straight and making sure that they stay in close contact with the sides of your body.
• Squeeze at the top of the movement and return back to the original position.

Breathing Rhythm

• Inhale when you lift your arms.

Action Feeling

• You should feel tension in your triceps thoughout this movement.
• Your abdominals should be braced at all times.

Common Mistakes

• Not keeping the arms straight throughout this movement Not leaning forwards far enough.
• Not squeezing at the top of the movement.

Appears on day 8, 11

Action Steps

• Stand with feet shoulder width apart and back straight.
• Start by pressing your arms in front of you as your left foot strikes the ground.
• Bring the arms back to the original position as your right foot strikes the ground.

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 2, 7, 13

Action Steps

• Stand with feet hip distance apart and arms by your side.
• Keep the elbows to your side, bend your arms to a 90 degree angle Keep the elbows into your side, and maintain the same angle as you take the the hands away from the body.
• Return to the starting position.

Breathing

• Rhythm Inhale when you take the hands away from the body.

Action Feeling

• You should feel tension in your deltoids, when taking the arms away from the body.
• The elbows should remain at the side of the body.
• The arems should be bent at a 90 degree angle at all times

Common Mistakes

• Not keeping the elbows to the side.
• Not keeping the arms at a 90 degree angle.

Appears on day 15

Action Steps

• Sit in a chair with feet shoulder distance apart and your hands by your side.
• Place your arms on your thighs.
• This is the starting position.
• Reach your right arm upwards towards the ceiling and then over to your left, in order to stretch the side muscles Pause, then.
• Return back to the starting position.
• Repeat the movement with the left arm, raising it to the ceiling and over to your right side, stretching the side muscles.

Breathing Rhythm

• Exhale as you move into the right arm stretch.
• Inhale as you return to the starting position.
• Exhale as you move into the left arm stretch.

Action Feeling

• Your back should be straight at all times and abdominals should be braced.
• When you perform the side stretches, keep your shoulders down, your chest lifted and your abdominals braced.

Common Mistakes

• The shoulders being lifted during the stretching part of the movment.
• The abdominals not being braced.

Appears on day 2, 7

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Brace your abdominals, and draw small forward circles with your arms.
• Repeat this for the desired number of repetitions.

Breathing

• Rhythm Inhale for a count of two Exhale for a count of two

Common Mistakes

• The arms perform too big a movement, which places stress on the shoulder joint.
• The abdominals not being braced, which puts additional stress on the lower back.
• The shoulders rising up towards the ears, which places stress on the neck muscles.

Appears on day 2, 7, 13

Action Steps

• Stand with feet hip distance apart.
• Place your hands on your shoulders.
• Circle your elbows forwards for 10 reps

Breathing

• Rhythm Inhale for a count of two.
• Exhale for a count of two

Action Feeling

• You should feel your shoulder joint warming up.
• There should be no pain in the shoulder area.

Common Mistakes

• Making the circles too big in the movment, which can place strain on the shoulder joint.
• Lifitng the shoulders during the movement.

Appears on day 12

Action Steps

• Sit on the ground with your knees bent, hands behind you, directly under your shoulders, with fingers pointing forwards.
• Straighten your arms to allow your legs to extend, raising yourself up and lifting your butt.
• Continue to raise yourself until your arms are completely straight while keeping your butt off the floor.
• Bend your arms, lowering yourself until just before your butt makes contact with the ground.

Action Feeling

• You should feel tension in your triceps thoughout this movement.
• Here you can straighten your arms at the top of the movment.

Common Mistakes

• Using the feet to lift yourself up rather than your arms The fingers not pointing forwards, which takes the strain away from the triceps.

Appears on day 15

Action Steps

• Sit on a chair with your arms by your thighs Punch across and forwards with your right fist Return to the starting position Punch across and forwards with your left fist

Breathing Rhythm

• Inhale when punching with your right.
• Exhale when punching with your left.

Action Feeling

• You should feel breathless and your heart rate slowly increasing.
• You may feel a burning sensation in your shoulders

Common Mistakes

• Fully extending your arms when punching, which could put strain on your elbow joint.

Appears on day 13

Action Steps

• Sit with feet hip distance apart and arms by your side.
• Raise your arms in front you, up to shoulder height.
• Return to starting position Take the arms away from the body, until they are level with the shoulders.
• Continue to alternate between the two movements.

Breathing Rhythm

• Inhale when you raise your arms.
• Exhale when you lower your arms.

Action Feeling

• You should feel tension in your deltoids, when you raise your arms.

Common Mistakes

• Lifting the arms too high, which activates the trapezius muscles.
• Not bracing your abdominals, which places stress in your lower back.
• Standing with straight legs, which places stress on the knees.

Appears on day 15

Action Steps

• Sit in a chair with feet shoulder distance apart and your hands by your side.
• Place your arms on your thighs.
• This is the starting position.
• Reach your right arm upwards and across your body so that it is level with your left shoulder.
• Pause, then.
• Return back to the starting position.
• Repeat the movement with the left arm, raising it upwards and across your body so that it is level with your right shoulder.

Breathing Rhythm

• Exhale as you move into the right arm raise.
• Inhale as you return to the starting position.
• Exhale as you move into the left arm raise.

Action Feeling

• Your back should be straight at all times and abdominals should be braced.
• When you perform the arm rasie, keep your shoulders down, your chest lifted and your abdominals braced.

Common Mistakes

• The shoulders being lifted during the stretching part of the movment.
• The abdominals not being braced.

Appears on day 13

Action Steps

• Sit with feet hip distance apart and arms by your side.
• Lean forward as far as you can Squeeze your shoulder blades together as you take the arms away from the body, until they are level with the shoulders.
• Return to the starting position.

Breathing Rhythm

• Inhale when you raise your arms Exhale when you lower your arms.

Action Feeling

• You should feel tension in the back of your your deltoids, when you raise your arms.

Common Mistakes

• Lifting the arms too high, which activates the trapezius muscles.
• Not bracing your abdominals, which places stress in your lower back.

Appears on day 16

Action Steps

• Sit in a chair with feet shoulder distance apart and your hands by your side.
• Place your arms on your thighs.
• This is the starting position.
• Reach your right arm upwards towards the ceiling and then over to your left, in order to stretch the side muscles Pause, then.
• Return back to the starting position.
• Repeat the movement with the left arm, raising it to the ceiling and over to your right side, stretching the side muscles.
• Continue to alternate sides.

Breathing Rhythm

• Exhale as you move into the right arm stretch.
• Inhale as you return to the starting position.
• Exhale as you move into the left arm stretch.

Action Feeling

• Your back should be straight at all times and abdominals should be braced.
• When you perform the side stretches, keep your shoulders down, your chest lifted and your abdominals braced.

Common Mistakes

• The shoulders being lifted during the stretching part of the movment.
• The abdominals not being braced.

Appears on day 1

Action Steps

• Stand with feet slightly wider than shoulder distance apart in a semi squat position.
• Raise your hands so that both fists are guarding your face.
• Punch forwards with your right fist while guarding your face with your left fist.
• Punch forwards with your left fist while guarding your face with your right fist.
• Repeat these movements until the set is complete.

Breathing Rhythm

Appears on day 12

Action Steps

• Sit on a chair with your feet hip distance apart, arms by your side.
• With your knees slightly bent, bend forwards from your hips so that your torso is at a 45 degree angle.
• Bring your elbow so they are pointing up to the ceiling.
• This is the starting position.
• Extend your arms back behind you, making sure that they stay in close contact with the sides of your body.
• Bend your elbows to return to the starting position.

Action Feeling

• You should feel tension in your triceps thoughout this movement.
• Your abdominals should be braced at all times.

Common Mistakes

• Moving the elbows throughout the movement, rather than just the lower part of the arms Not leaning forwards far enough.
• The elbows not being raised high enough at the start of the movement.

Appears on day 13

Action Steps

• Sit with feet hip distance apart and arms by your side.
• Keeping the arms straight, take the elbows away from the body, until they are level with the shoulders.
• Return to the starting position.

Breathing Rhythm

• Inhale when you raise your elbows.
• Exhale when you lower your elbows.

Action Feeling

• You should feel tension in your deltoids, when you raise your elbows.

Common Mistakes

• Lifting the elbows to high, which activates the trapezius muscles.
• Not bracing your abdominals, which places stress in your lower back.

Appears on day 12

Action Steps

• Sit on a chair with your feet shoulder width apart and your elbows together in front of you chest height.
• Your hands are pointing upwards.
• This is the beginning position Squeeze your shoulder blades together and try to move your elbows away from each other and backwards, so that they end up to the side of you, should height.
• Hold for a moment, and then.
• Return back to the original position.

Action Feeling

• You should feel this movement in the chest.
• It is important that you squeeze your shoulder blades together.
• Make sure that your spine stays straight, and there not be an arch in your lower back.

Common Mistakes

• Not squeezing through the shoulder blades.
• The lower back arching when performing this movement.
• This places a lot of stress on the lower back.

Appears on day 2

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Brace your abdominals, and draw small backward circles with your arms Repeat this for the desired number of repetitions.

Breathing

• Rhythm Inhale for a count of two Exhale for a count of two

Common Mistakes

• The arms perform too big a movement, which places stress on the shoulder joint.
• The abdominals not being braced, which puts additional stress on the lower back.
• The shoulders rising up towards the ears, which places stress on the neck muscles.

Appears on day 6

Action Steps

• Start by lying down on the floor, knees bent so that the soles of the feet are on the floor, with a water bottle in each hand.
• Hold the water bottles in front of you, shoulder width apart.
• The palms of your hands should be facing each other.
• Elbows are slightly bent.
• This is the starting position.
• Lower both arms out to your side in a wide arc, keeping the same angle in your elbows.
• When you feel your arms lightly touching the floor, bring them back to the starting position, using the same arc as before.

Breathing Rhythm

• Inhale when you lower your arms.
• Exhale when you raise your arms.

Action Feeling

• You should feel tension in your chest and arms thoughout this movement.
• There should be no movement at the elbow joint

Common Mistakes

• Bending the elbows too much, which takes the emphasis away from the chest muscles Performing the movement too quickly, therefore relying too much on momentum.
• Fully straightening the arms at the top of the movement, which places a lot of stress on the elbows.

Appears on day 2, 6, 7, 12, 13

Action Steps

• Lay on your left side.
• Your hips, knees and ankles are on top of each other, and your knees are 90 degrees to your body.
• Your arms are extended in front of your, shoulder height.
• Open up the body, taking the right arm upwards and then backwards, aiming to place it on the floor.
• In this position, you are looking up to the ceiling, and the back of the shoulders are on the floor.

Breathing

• Rhythm Inhale when you open up through the spine.
• Exhale when you return back to the original position.

Action Feeling

• You should feel tension in your spine and shoulders.
• You are aiming to touch the floor with the top arm, so that the back of the shoulders are in contact with the floor.

Common Mistakes

• Performing the movement too quickly.
• Not breathing through the movement.

Appears on day 2, 6, 7, 12, 13

Action Steps

• Lay on your right side.
• Your hips, knees and ankles are on top of each other, and your knees are 90 degrees to your body.
• Your arms are extended in front of your, shoulder height.
• Open up the body, taking the left arm upwards and then backwards, aiming to place it on the floor.
• In this position, you are looking up to the ceiling, and the back of the shoulders are on the floor.

Breathing

• Rhythm Inhale when you open up through the spine.
• Exhale when you return back to the original position.

Action Feeling

• You should feel tension in your spine and shoulders.
• You are aiming to touch the floor with the top arm, so that the back of the shoulders are in contact with the floor.

Common Mistakes

• Performing the movement too quickly.
• Not breathing through the movement.

Appears on day 1, 4, 8, 11, 15

Action Steps

• Inhale when you are at the start of the movement.
• Exhale, when you bend forwards.

Action Feeling

• You should feel mild tension in the back of the stretched legs.
• Rotate with the whole body When you bend the top arm, lift the shoulder slightly to increase the stretch

Common Mistakes

• Not keeping your back straight throughout this movement.
• Not breathing out as you are performing the stretch.
• Reaching too far into the stretch

Appears on day 1, 4, 15

Action Steps

• Start with feet shoulder width apart and hands on your waist.
• Your legs are slightly bent.
• This is the starting position.
• Lean to your left as you raise your arm over head and straighten the right leg, gently tapping the right foot on the floor.
• Return to the starting position.
• Repeat with the other arm and leg.

Breathing Rhythm

• Inhale when raise the arm.

Appears on day 1, 4, 8

Action Steps

• Inhale when you are at the start of the movement.
• Exhale, when you bend forwards.

Action Feeling

• You should feel mild tension in the back of the stretched legs.
• Rotate with the whole body When you bend the top arm, lift the shoulder slightly to increase the stretch

Common Mistakes

• Not keeping your back straight throughout this movement.
• Not breathing out as you are performing the stretch.
• Reaching too far into the stretch

Appears on day 5, 10, 16

Action Steps

• Lay on your back with your legs straight in front of you and arms by your side.
• Raise your arms so that they are level with your shoulders, whilst at the same time lifting your right knee off the floor, so that it is in line with your hip.
• Place your left hand on the outside of your right knee and pull the leg over to your left side.
• Make sure the opposite arm stays on the floor and the opposite leg is straight.
• Hold for the required length of time, and return back to the original position.

Breathing Rhythm

• Inhale at the beginning of the movement.
• Exhale, as you perform the spinal twist stretch.

Action Feeling

• You should feel this movement in your glutes as well as your lower back.
• It is important that the opposite arm remains on the floor and that the supporting leg is straight.

Common Mistakes

• Performing this movement too quickly.
• Not breathing throughout this movement.
• The knee not being in line with the hips.

Appears on day 5, 10, 16

Action Steps

• Lay on your back with your legs straight in front of you and arms by your side.
• Raise your arms so that they are level with your shoulders, whilst at the same time lifting your left knee off the floor, so that it is in line with your hip.
• Place your right hand on the outside of your left knee and pull the leg over to your right side.
• Make sure the opposite arm stays on the floor and the opposite leg is straight.
• Hold for the required length of time, and return back to the original position.

Breathing Rhythm

• Inhale at the beginning of the movement.
• Exhale, as you perform the spinal twist stretch.

Action Feeling

• You should feel this movement in your glutes as well as your lower back.
• It is important that the opposite arm remains on the floor and that the supporting leg is straight.

Common Mistakes

• Performing this movement too quickly.
• Not breathing throughout this movement.
• The knee not being in line with the hips.

Appears on day 5, 16

Action Steps

• Sit on the floor, with your legs bent and soles of the feet on the floor.
• Lean back slightly so that you start to feel tension in your abdominals.
• Brace your abdominals.
• Keeping this V position, place your arms in front of you.
• Twist your whole torso to the right, then back to the starting position.
• Repeat the same movement, twisting to the left, then back to the starting position.

Action Feeling

• This is primarily an abdominals exercise, so you must brace your abdominals for this exercise to be effective.
• If you feel any tension in the lower back, you must ensure that you are tensing throughout the stomach.
• You must twist from the whole torso and not just twist using your arms.

Common Mistakes

• Not bracing the abdominals.
• Not keeping your back straight throughout the movement.
• Not twisting with the whole torso

Appears on day 2

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Brace your abdominals, and squeeze your shoulder blades together so that your arms move backwards.
• Hold and return to the original position.
• Repeat this for the desired number of repetitions.

Breathing

• Rhythm Nasal breathe rhythmically and slowly while stretching.

Common Mistakes

• Do not overstretch.
• Do not rush the movement.
• Keep your core tight.
• Keep your back straight throughout the entire movement.

Appears on day 6, 9, 12

Action Steps

• Stand with feet slightly wider than shoulder width apart.
• Raise your arms to the sides.
• Brace your abdominals as you bend from the waist.
• Rotate your torso to the right, touching your right foot with your left hand.
• Return to the starting position and repeat on the other side.

Breathing Rhythm

• Inhale when you rotate to the right.

Action Feeling

• You should feel tension in your hamstrings.
• Your abdominals should be braced at all times.
• Your back should be straight at all times.

Common Mistakes

• The back is not straight when bending forwards.
• The abdominals are not braced which can put stress on the lower back.

Appears on day 5, 10, 16

Action Steps

• Begin this movement on all fours, with your hands underneath your shoulders and your knees underneath your hips.
• You are going to perform a circular motion with your torso.
• You will begin the stretch by tucking your chin underneath your arms, and rounding your back up towards the ceiling, whilst tucking your pelvis underneath you.
• Continue the circular motion as you reverse the movement, lowering your back to an arched position.
• Repeat this circular motion, alternating between.

Breathing Rhythm

• Inhale at the beginning of the movement.
• Exhale as you perform the cat stretch.
• Inhale as you perform the cow stretch.

Action Feeling

• This movement needs to be performed slowly and under control.
• With the cat stretch, it is important to tuck your chain in towards your chest whilst at the same time tilting your pelvis underneath to fully stretch the back.
• With the cow stretch, it is important that your pelvis is tilted upwards whilst you look up at the same time.

Common Mistakes

• Performing this movement too quickly.
• Not keeping the shoulders relaxed Not breathing through this movement.

Appears on day 5, 10, 16

Action Steps

• Begin this movement on all fours, with your hands underneath your shoulders and your knees underneath your hips.
• Begin the stretch by tucking your chin, underneath your arms, and rounding your back up towards the ceiling, whilst tucking your pelvis underneath you.
• Hold for a few moments, and then.
• Reverse the movement.
• Tilt your pelvis backwards as you lower your back to an arched position and your head begins to look up towards the ceiling.

Breathing Rhythm

• Inhale at the beginning of the movement.
• Exhale as you perform the cat stretch.
• Inhale as you perform the cow stretch.

Action Feeling

• This movement needs to be performed slowly and under control.
• With the cat stretch, it is important to tuck your chain in towards your chest whilst at the same time tilting your pelvis underneath to fully stretch the back.
• With the cow stretch, it is important that your pelvis is tilted upwards whilst you look up at the same time.

Common Mistakes

• Performing this movement too quickly.
• Not keeping the shoulders relaxed Not breathing through this movement.

Appears on day 3, 14

Action Steps

• Lay on your back with the soles of your feet on the floor and your knees pointing up to the ceiling.
• You arms are by your side.
• Keep the knees together and feet on the floor as you rotate both knees to your left, aiming to touch the left thigh on the floor.
• Keep the knees in line with your hips.
• Repeat this movement.
• Rotating the knees to the right, aiming to touch the right thigh on the floor.

Action Feeling

• This movement, mobilizes the hip joint, as well as the lower back so you must performing this action in a slow and controlled manner.
• Keep the arms in contact with the floor at all times.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Not keeping the arms on the floor at all times.

Appears on day 7

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Brace your abdominals, and squeeze your shoulder blades together so that your arms move backwards.
• Hold and return to the original position.
• Repeat this for the desired number of repetitions.

Breathing Rhythm

• Inhale when squeezing the shoulder blades together Exhale when returning back to the original position.

Action Feeling

• You should feel tension in the shoulders overall.
• Your abdominals should be braced throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Make sure that the movment comes from squeezing the shoulder blades together and not just moving the arms.

Common Mistakes

• The arms perform too big a movement, which places stress on the shoulder joint.
• The abdominals not being braced, which puts additional stress on the lower back.
• The shoulders rising up towards the ears, which places stress on the neck muscles.

Appears on day 10

Action Steps

• Sit on a chair with feet together and pointing forwards.
• Cross your left leg over your right, and place your right arm on your left leg.
• You left hand is on the back of the chair for support.
• This is the starting position.
• Use your right arm to pull on the left leg as you try to twist to your left.
• Hold for the required length of time

Breathing Rhythm

• Inhale for a count of two Exhale for a count of two

Action Feeling

• Keep the chest lifted during the movement Feel the movement in your obliques

Common Mistakes

• Bouncing in the stretch.
• Twisting with the neck and not the whole body

Appears on day 10

Action Steps

• Start with your feet shoulder distance apart, your left arm down by your side holding a water bottle and your right arm by your right ear.
• Engage your core as you slowly lean to the side, moving your water bottle towards your left knee.
• Keeping your abdominals, braced slowly return to the starting position.
• Repeat for the desired number of repetitions.

Action Feeling

• This is a movement for the obliques in the side of the abdominals, so you must make sure that these are activated at all times.
• The sideways movement needs to be slow and controlled.
• You must try to keep your hips parallel to the floor throughout this movement.

Common Mistakes

• Leaning too far to the side when performing the movement.
• Not keeping the hips level throughout the movement, which takes the emphasis away from the obliques.
• Holding your breath through out the movement.

Appears on day 9

Action Steps

• Stand with back to the wall and your feet, shoulder distance apart.
• Lower yourself so that the legs are at a 90 degree angle, and you back is against the wall.
• Squeeze your thighs and hold this position as long as is required.

Breathing Rhythm

• Breathe normally as you are in this position

Common Mistakes

• The legs not being 90 degrees through the movement.
• Sitting too low in this movement.
• This places a lot of stress on the knees.
• Holding your breath throughout the movement.

Appears on day 16

Action Steps

• Start in a high plank position, with your arms, underneath your shoulders and your body in a straight line from your shoulders, hips and toes.
• Brace your abdominals as you lift your hips towards the ceiling, pushing through the palms of your hands to lengthen your spine.
• Think about drawing your shoulder blades down your back as your weight shift backwards towards your feet.
• Your body should be in an upside down V-position.

Breathing Rhythm

• Inhale when you are in the high plank position.
• Exhale as you move into the sit back position.

Action Feeling

• It is important that the abdominals are braced throughout this movement.
• As you move in to the sit back position, make sure that the hips are lifted and that your shoulder blades move down your spine.
• Your aim is to feel as though you are sitting back onto your heels.

Common Mistakes

• Not bracing the abdominals throughout this movement.
• The lower back dipping causing stress throughout the spine.
• The shoulders being too close to the ears, causing tension in the neck.

Appears on day 5

Action Steps

• Lie on your back on the floor.Bend your legs so that the soles of the feet are on the floor Place your arms by your ears.
• Lift your torso off the floor.
• Keeping the shoulders off the floor, bring your arms forwards, so that they are by your thighs.
• Return to the starting position.

Breathing Rhythm

• Inhale when you are in the starting position.
• Exhale when you bring the arms forwards

Action Feeling

• You should feel tension in the abdominals overall.
• If you feel tension in your neck, you can place your tongue in the roof of your mouth, as well as pushing your head into your hands.

Common Mistakes

• Not keeping the shoulders off the floor Not keeping the abdominals braced.
• Holding your breath throughout the movement

Appears on day 10

Action Steps

• Start with your feet shoulder distance apart, your right arm down by your side, holding a water bottle and your left arm by your left ear.
• Engage your core as you slowly lean to the side, moving your water bottle towards your left knee.
• Keeping your abdominals, braced slowly return to the starting position.
• Repeat for the desired number of repetitions.

Action Feeling

• This is a movement for the obliques in the side of the abdominals, so you must make sure that these are activated at all times.
• The sideways movement needs to be slow and controlled.
• You must try to keep your hips parallel to the floor throughout this movement.

Common Mistakes

• Leaning too far to the side when performing the movement.
• Not keeping the hips level throughout the movement, which takes the emphasis away from the obliques.
• Holding your breath through out the movement.

Appears on day 5, 16

Action Steps

• Sit on a chair with feet together and pointing forwards.
• Place your hands on your hips.
• Raise your left leg and rotate the hip clockwise, placing the foot down at the side of the chair.
• Return back to the starting position.
• Repeat the movement

Breathing Rhythm

• Inhale when the leg goes out the side.
• Exhale when returning to the original position.

Action Feeling

• You should feel your hip joint slowly warming up.
• There should be no tension in the back.

Common Mistakes

• Performing the movement too quickly.
• Trying to make the circles too big, which can put pressure on the hip joint.
• Leaning forward or not keeping the back straight.

Appears on day 5, 16

Action Steps

• Sit on a chair with feet together and pointing forwards.
• Place your hands on your hips.
• Raise your right leg and rotate the hip clockwise, placing the foot down at the side of the chair.
• Return back to the starting position.
• Repeat the movement

Breathing Rhythm

• Inhale when the leg goes out the side.
• Exhale when returning to the original position.

Action Feeling

• You should feel your hip joint slowly warming up.
• There should be no tension in the back.

Common Mistakes

• Performing the movement too quickly.
• Trying to make the circles too big, which can put pressure on the hip joint.
• Leaning forward or not keeping the back straight.

Appears on day 10, 16

Action Steps

• Sit on a chair with your arms by your side.
• Slowly lift your left leg and place your foot to the left of the chair.
• Return to the starting position, and repeat for as many repetitions as is needed

Breathing Rhythm

• Inhale when the raising the knee Exhale when returning to the starting position

Action Feeling

• This is a movement needs to be performed under control.
• Keep your upper body relaxed.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Not keeping the back straight throughout the movement

Appears on day 10, 16

Action Steps

• Sit on a chair with your arms by your side.
• Slowly lift your right leg and place your foot to the right of the chair.
• Return to the starting position, and repeat for as many repetitions as is needed

Breathing Rhythm

• Inhale when the raising the knee Exhale when returning to the starting position

Action Feeling

• This is a movement needs to be performed under control.
• Keep your upper body relaxed.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Not keeping the back straight throughout the movement

Appears on day 3, 14

Action Steps

• Lay on the floor with the soles of your feet together and your knees forming a V shape.
• Hold this position, then slowly bring the feet together so that the soles of the feet are on the floor.
• Repeat this movement.
• Aiming to get the knees further to the floor each time with each pulse.

Action Feeling

• This is a movement for the groin so this movement needs to be performed under control.
• Keep your upper body relaxed.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Lifting the lower back off the floor when performing this movement.

Appears on day 5

Action Steps

• Lie on your back on the floor.Bend your legs so that the soles of your feet are on the floor.
• Now keep the soles of the feet together as you take the knees out to the side Place your arms by your ears with your elbows out to the side.
• Keep your elbows out to the side, lift your torso off the floor, squeezing your abdominals at the top of the movement.
• Repeat for the desired number of repetitions.

Action Feeling

• You should feel tension in the abdominals overall.
• If you feel tension in your neck, you can place your tongue in the roof of your mouth, as well as pushing your head into your hands.

Common Mistakes

• Interlocking the hands behind your head, which can place stress on your neck Starting the crunching movement from your elbows and not your ribcage.
• Letting the lower back arch off the floor, which places additional stress on the lower back.
• Moving the head too much which places too much stress on the neck.

Appears on day 5

Action Steps

• Start face down with your forearms and toes on the floor.
• The elbows should be under your shoulders and your arms facing forwards.
• Brace your abdominals, by pulling your navel in towards your spine.
• Your body should be rigid.
• There should be a straight line between your ears, shoulders and toes.
• Use the side of your abdominals to lower your left hip to your left side.
• Repeat by lowering your right hip to your right side.

Breathing Rhythm

• Inhale when you lower your hip to the floor Exhale when you return back to the plank position.

Action Feeling

• You should feel tension in the abdominals overall.
• Your body should be in a straight line throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Use your abdominals and obliques to control the lowering of the hip movement.

Common Mistakes

• Taking too much of the pressure on the shoulders, which takes the emphasis away from the abdominals.
• The abdominals not being braced, which puts additional stress on the lower back.
• Lowering the hips too quickly, therefore risking losing form in this movement.

Appears on day 9

Action Steps

• Lay on your back with your legs straight and your arms by your side.
• Bend your left leg and cross it over your right so that the foot is level with the right knee Slowly rotate the left knee out to the side, aiming for it to touch the floor.
• Return to the starting position, and repeat for as many repetitions as is needed

Breathing Rhythm

• Inhale when the lowering the knee Exhale when returning to the starting position

Action Feeling

• This is a movement for the groin so this movement needs to be performed under control.
• Keep your upper body relaxed.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Lifting the lower back off the floor when performing this movement.

Appears on day 9

Action Steps

• Lay on your back with your legs straight and your arms by your side.
• Bend your right leg and cross it over your left so that the foot is level with the left knee Slowly rotate the right knee out to the side, aiming for it to touch the floor.
• Return to the starting position, and repeat for as many repetitions as is needed

Breathing Rhythm

• Inhale when the lowering the knee Exhale when returning to the starting position

Action Feeling

• This is a movement for the groin so this movement needs to be performed under control.
• Keep your upper body relaxed.
• Make sure you breathe throughout this movement.

Common Mistakes

• Performing this movement too quickly.
• Lifting the lower back off the floor when performing this movement.

Appears on day 1, 4, 8

Breathing Rhythm

Action Feeling

Common Mistakes

Appears on day 4, 11

Action Steps

• Start with feet are together and arms extended to the side at shoulder height.
• This is the starting position.
• Brace your abdominals to lift your right foot off the floor and bring your right knee to your chest.
• At the same time lower your arms to clap your hands underneath the right leg.
• Return to the starting position.
• Repeat with the other leg.

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 3, 14

Action Steps

• Lay on your back with the soles of the feet on the floor and the legs are bent.
• Your arms are by your side.
• Bring both knees into your chest.
• Place your hands onto your shins.
• Gently pull the legs towards you as you feel a stretch in your glutes.

Breathing Rhythm

• Inhale when you are in the starting position.
• Exhale when you are performing the glute stretch.

Action Feeling

• You should feel this movement in your glutes.
• Keep your upper body relaxed throughout this movement.

Common Mistakes

• Lifting the head and shoulders off the floor.
• Holding your breath through this stretch.

Appears on day 3, 14

Action Steps

• Start in a standing position, feet together and hands on your hips.
• Step backward with your right foot.
• Imagining you are balancing a plate on your head, lower your right knee down to within 1 cm off the floor whilst bending your left knee.
• At the bottom of the movement, the left knee should be in line with your ankle, and there should be a straight line between your shoulders, hips and right knee.
• Use your glutes and quadriceps of the left leg to push yourself back to and standing position.

Breathing Rhythm

• Inhale as you lower yourself into the lunge movement.
• Exhale as you push back to the standing position.

Action Feeling

• It is important to use your legs to control the movement in the lunge.
• At the bottom of the movement, make sure that the front knee is in line with the ankle and not bending too far forwards.
• Your chest must be lifted throughout the movement.

Common Mistakes

• The knees bending too far forwards during the movement.
• Not stepping out far enough with the front leg.
• The chest not.
• Remaining lifted when stepping forwards which puts pressure onto the lower back.

Appears on day 1, 4

Breathing Rhythm

• Inhale in the starting position.
• Exhale when you bring the knees into the chest.

Action Feeling

• You should feel tension in your abdominals and shoulders thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 12

Action Steps

• Begin in a kneeling position, and place your hands in front of you on the floor, a little wider than shoulder width apart.
• There should be a straight line from your shoulders to your knees.
• Bend your arms as you aim to lower your shoulders to the floor.
• Make sure that your elbows point out to the sides when performing this movement.
• Return to the starting position.

Breathing Rhythm

• Inhale when you lower yourself to the floor.

Action Feeling

• You should feel tension in your chest and arms thoughout this movement.
• If you feel tension in your lower back, make sure that you are bracing your abdominals.

Common Mistakes

• Lowering the head to the floor and not the chest, which takes the stress away from the chest muscles.
• Not bracing your abdominals, which causes the lower back to arch.
• Fully straightening the arms at the top of the movement, which places a lot of stress on the elbows.

Appears on day 5, 16

Action Steps

• Sit on a chair with your feet together.
• Hold on to the chair at the sides.
• Brace your abdominals to lift your feet off the floor and straighten your legs.
• Bring both knees into your chest, hold for a second.
• Straighten your legs again, while keeping the abdominals braced.
• Repeat for the desired number of repetitions

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Feet, legs and knees should all be together throughout the movement.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• The lower back arches when the legs are straight, again putting pressure on the lower back.

Appears on day 10

Action Steps

• Sit on the chair.
• Your feet are together, and arms are behind you holding onto the chair.
• Lean back slightly to engage your abdominals.
• Brace your abdominals to lift your right foot off the floor and bring your right knee into your chest.
• Return to the starting position, and repeat with the other leg

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 10, 16

Action Steps

• Sit on the chair.
• Your feet are together, and arms are by your side.
• This is the starting position.
• Brace your abdominals to lift both feet off the floor and bring both knees into your chest.
• Return to the starting position.

Breathing Rhythm

• Inhale in the starting position.
• Exhale when you bring the knees into the chest.

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 10

Action Steps

• Sit on the chair.
• Your feet are together, and arms are behind you holding onto the chair.
• Lean back slightly to engage your abdominals.
• Brace your abdominals to lift both feet off the floor and bring both knees into your chest.
• Return to the starting position.

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 5

Action Steps

• Lay on your back with your knees bent, hands by your ears Brace your abdominals to lift your feet off the floor so that the knees are in line with your hips.
• Lift the shoulders off the floor at the same time.
• This is the starting position Use your obliques to touch the right knee with the right elbow.
• Return to the starting position.
• Repeat on the other side, touching the left knee with the left elbow

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Hold for a second when touching the knees with your elbows

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• The lower back arches when the legs are straight, again putting pressure on the lower back.

Appears on day 9

Action Steps

• Start with feet, shoulder width apart and hands in front of you chest height.
• Bend your legs so that you are in a half squat position.
• Keeping this angle in the legs, step forward with your right foot and then step forward with your left.
• Step backwards with your right foot, then step backwards with your left foot in order to return to the start position.
• Repeat for as many repetitions as needed.

Action Feeling

• It is important that you keep your abdominals braced to protect your lower back.
• Keep the angle in your knees so that the tension remains in your quadriceps.

Common Mistakes

• Not keeping the abdominals braced throughout the exercise.
• Not keeping the knees bent throughout this exercise, which takes the emphasis away from the quadriceps.

Appears on day 6, 9, 12

Action Steps

• Stand with feet together, feet pointing forwards.
• Place your hands on your knees.
• Slowly rotate your knees making small circles.
• Complete a set in one direction and switch to the opposite direction.

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel your knee joints slowly warming up.
• There should be no tension in the ankles or knees.

Common Mistakes

• Performing the movement too quickly.
• Trying to make the circles too big, which can put pressure on the knee joint.
• Performing the movement from the hips.
• You should really focus on the knees.

Appears on day 3, 14

Action Steps

• Start in a standing position, feet together and hands on your hips.
• Step forward with your left foot.
• Imagining you are balancing a plate on your head, lower your right knee down to within 1 cm off the floor whilst bending your left knee.
• At the bottom of the movement, the left knee should be in line with your ankle, and there should be a straight line between your shoulders, hips and right knee.
• Use your glutes and quadriceps of the left leg to lift and lower yourself in small, pulsing movements

Breathing Rhythm

• Inhale as you perform the lower part of the pulsing movement Exhale as you push into the upper part of the pulsing movement

Action Feeling

• It is important to use your legs to control the movement in the lunge.
• At the bottom of the movement, make sure that the front knee is in line with the ankle and not bending too far forwards.
• Your chest must be lifted throughout the movement.
• When performing the pulsing movement, use the glutes and quadriceps.

Common Mistakes

• The knees bending too far forwards during the movement.
• Using the back leg to perform the pulsing movement.
• The chest not.
• Remaining lifted when stepping forwards which puts pressure onto the lower back.

Appears on day 14

Action Steps

• Start in a standing position with feet wider than shoulder distance apart, toes at a 45 degree angle and your arms in front of you.
• Sink your hips back and bend your knees, as if you are sitting on a chair behind you.
• You are aiming for your thighs to be parallel to the floor, your knees in line with your feet, and your back is straight.
• Use your glutes, adductors and quadriceps to straighten the legs and return to the start position.

Action Feeling

• As you are lowering your body, your knees should be in line with your toes.
• You should be sinking your hips backwards, as if you are sitting on a chair.
• Your back should be straight at all times and abdominals should be braced.
• At the bottom of the movement, your weight should be on the heels of your feet and not your toes.

Common Mistakes

• The knees not being in line with the feet during the movement.
• The weight being on the toes rather than the heels at the bottom part of the squad.
• Lifting the heels off the floor at the bottom of the movement.
• Leaning forwards during the squat, which puts stress on to the lower back.
• I would have to

Appears on day 9

Action Steps

• Start in a standing position with feet wider than shoulder distance apart, toes at a 45 degree angle and your arms in front of you.
• Sink your hips back and bend your knees, as if you are sitting on a chair behind you.
• Your arms are touching the floor Use your glutes, adductors and quadriceps to straighten the legs as you perform a wide arm circle upwards, so that your arms touch above your head.
• Finish the movement by lifting your heels off the floor and performing a calf raise.

Breathing Rhythm

• Nasal breathe rhythmically and slowly while stretching.

Action Feeling

• As you are lowering your body, your knees should be in line with your toes.
• You should be sinking your hips backwards, as if you are sitting on a chair.
• When you straighten your legs, your arm movement needs to be slow and controlled, and your lower back must not arch.
• When you straighten your legs, perform the calf raise in one movement, squeezing in the top prosition.

Common Mistakes

• Avoid rushing and performing the movement with incorrect form.

Appears on day 3, 14

Action Steps

• Stand with feet a little wider than shoulder distance apart, and back straight.
• Place your hands by your hips.
• Squat to one side, by bending one knee, making sure that it is in line with the toes.
• The other leg is straight.
• Repeat on the other side.

Breathing Rhythm

• Inhale when you lower your body into the squat.
• Exhale when you return to a standing position.

Action Feeling

• You should feel tension in the glutes and the quadriceps of the bent leg.
• Your abdominals should be braced at all times to protect your back.

Common Mistakes

• Legs not being wide enough to make sure that the knees are always in line with the toes.
• Bending forwards in this movement.
• The back should be upright at all times

Appears on day 14

Action Steps

• The movement begins on all fours, with your hands beneath your shoulders and your knees beneath your hips.
• Brace your abdominals.
• Keep the same angle in the knee as you extend the left leg behind you.
• You are aiming for the left knee to be in line with your hips, parallel to the floor and the sole of your left foot parallel to the ceiling.
• This is the starting position.
• Use your glute muscles to lift and straighten the leftleg.

Breathing Rhythm

• Inhale at the start of the movement.
• Exhale, when lifting the knee backwards.
• Inhale as you straighten the leg.

Action Feeling

• The spine should be in a neutral position with the abdominals braced.
• When you take the knee backwards, you should squeeze your glutes at the top of the movement.
• Squeeze the hamstrings when you bend the leg.
• The movement should be slow and controlled

Common Mistakes

• Not keeping the back straight at all times, especially when the leg is being lifted behind.
• Not bracing the abdominals.
• Not squeezing the glutes during raising the leg backwards movements.
• Not using the hamstrings to bend the leg as it.
• Returns to the starting position.

Appears on day 14

Action Steps

• The movement begins on all fours, with your hands beneath your shoulders and your knees beneath your hips.
• Brace your abdominals.
• Keep the same angle in the knee as you extend the right leg behind you.
• You are aiming for the right knee to be in line with your hips, parallel to the floor and the sole of your right foot parallel to the ceiling.
• This is the starting position.
• Use your glute muscles to lift and straighten the right leg.

Breathing Rhythm

• Inhale at the start of the movement.
• Exhale, when lifting the knee backwards.
• Inhale as you straighten the leg.

Action Feeling

• The spine should be in a neutral position with the abdominals braced.
• When you take the knee backwards, you should squeeze your glutes at the top of the movement.
• Squeeze the hamstrings when you bend the leg.
• The movement should be slow and controlled

Common Mistakes

• Not keeping the back straight at all times, especially when the leg is being lifted behind.
• Not bracing the abdominals.
• Not squeezing the glutes during raising the leg backwards movements.
• Not using the hamstrings to bend the leg as it.
• Returns to the starting position.

Appears on day 3

Action Steps

• Sit on the ground with your knees bent, hands behind you, directly under your shoulders, with fingers pointing forwards.
• Soles of your feet are on the floor.
• Straighten your arms to allow your legs to extend, raising yourself up and lifting your hips.
• There should be a straight line from your shoulders to your hips and then your knees.
• This is the starting position.
• Keep your arms straight as you lower your hips towards the floor.

Breathing Rhythm

• Inhale when you lower your hips.
• Exhale when you lift your hips.

Action Feeling

• You should feel tension in your glutes thoughout this movement.
• There may be some tension in the shoulders due to the positioning of this movement.
• Keep the abdominals braced throughout this movement.

Common Mistakes

• Using the feet to lift yourself up rather than your glutes The abdominals not being braced, which puts pressure on the lower back.

Appears on day 9

Action Steps

• Lay on your right side.
• Your elbow should be directly underneath your right shoulder and your left arm in is in front of you resting on the floor for support.
• Lengthen your right leg and cross yourleft leg over it.
• Flex your right foot and use your inner thigh muscles to lift the leg.
• Pause at the top, and then lower the leg without letting it touch the floor.
• Repeat for as many repetitions as is needed.

Breathing Rhythm

• Inhale when the leg is lowered.
• Exhale when the leg is being lifted.

Action Feeling

• You should feel tension in the inside thigh.
• You should pause and squeeze the inner thigh muscle at the top of the movement.
• This movement needs to be performed in a slow and controlled manner.

Common Mistakes

• Performing the movement too quickly.
• Not squeezing at the top of the movement.

Appears on day 5

Action Steps

• Lie on your back on the floor.Bend your legs so that the soles of your feet are on the floor.
• Place your hands onto your thighs.
• Lift your torso off the floor, squeezing your abdominals at the top of the movement and sliding your hands to the top of your knees.
• Return to the starting position.
• Repeat for the desired number of repetitions.

Action Feeling

• You should feel tension in the abdominals overall.
• If you feel tension in your neck, you can place your tongue in the roof of your mouth, as well as pushing your head into your hands.

Common Mistakes

• Starting the crunching movement from your elbows and not your ribcage.
• Letting the lower back arch off the floor, which places additional stress on the lower back.
• Moving the head too much which places too much stress on the neck.

Appears on day 10

Action Steps

• Sit on the chair.
• Your feet are together, and arms are behind you holding onto the chair.
• Lean back slightly to engage your abdominals.
• Brace your abdominals to lift both feet off the floor and bring both knees into your chest.
• Return to the starting position.

Action Feeling

• You should feel tension in your abdominals thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.

Appears on day 16

Action Steps

• Lie on your back on the floor.
• Lift and straighten your legs so that they are 45 degrees to your body.
• Your arms are by your side, and your lower back is pressed to the floor.
• This is the starting position Keep the legs straight, as you bring them in towards your chest.
• At the same time lift your shoulders off the floor to perform a stomach crunch Touch your hands behind your thighs at the top of this movement.
• Return to the starting position, making sure the lower back stays on the floor.

Breathing Rhythm

• Inhale when you are in the starting position.
• Exhale when you perform the leg lift & Clap.

Action Feeling

• You should feel tension in the abdominals overall.
• Use your abdominals in this exercise, and not head or legs Your lower back needs to be pressed to the floor to protect it, especially when the legs are extended at 45 degrees

Common Mistakes

• Using the neck to lift yourself up rather that the abdominals.
• Not keeping the lower back on the floor when the legs are extended.
• Swinging the legs too much during this movement.

Appears on day 9

Action Steps

• Lay face down on the floor with your hands by your forehead.
• Rest your head in your hands, squeeze your glutes and hamstrings as you curl your heels towards your butt.
• Hold for one second, then.
• Return back to the starting position.

Breathing Rhythm

• Inhale when the legs are straight.
• Exhale, when curling the heels to the butt.

Action Feeling

• You should feel this movement in the hamstrings and glutes.
• Make sure that there is no tension in the lower back.
• Make sure the head is in line with your spine.

Common Mistakes

• Not using your glutes and hamstrings to curl your heels to your butt.
• Lifting your lower back off the floor, when curling the heels in to your butt.

Appears on day 6

Action Steps

• Lay face down on the floor with your hands by your forehead.
• Rest your head in your hands, squeeze your glutes and hamstrings as you curl your heels towards your butt.
• Hold for one second, then.
• Return back to the starting position.

Breathing Rhythm

• Inhale when the legs are straight.
• Exhale, when curling the heels to the butt.

Action Feeling

• You should feel this movement in the hamstrings and glutes.
• Make sure that there is no tension in the lower back.
• Make sure the head is in line with your spine.

Common Mistakes

• Not using your glutes and hamstrings to curl your heels to your butt.
• Lifting your lower back off the floor, when curling the heels in to your butt.

Appears on day 10

Action Steps

• Start on your hands and knees with your hands under your shoulders and knees under your hips.
• Find your neutral spine making sure that your head is also in line.
• Push the heels of your hands into the floor so that your shoulder blades flatten against your back.
• Tuck your toes under and lift your knees 1 centimetre from the floor.
• Hold this position for the required time.

Action Feeling

• You should feel this mainly in your abdominals.
• Make sure your abdominals are braced.
• Make sure that your back remains straight and that your shoulder blades remain in contact with your back.
• Make sure that your head remains in line with your back.

Common Mistakes

• The knees coming up too high.
• The shoulders losing contact with the back, which takes emphasis away from the core muscles.
• The lower back dipping which places additional stress on this area.

Appears on day 9

Action Steps

• Start with feet, shoulder distance apart and hands in front of you, chest height.
• Bend your legs so that you are in a half squat position.
• Staying in this half squat position, step your right leg out to the side, then bring it back to the centre, so that your feet are still shoulder distance apart.
• Repeat the process going in the other direction.
• Step your left leg out to the side, then bring it back to the centre, so that your feet are still shoulder width apart.

Breathing Rhythm

• Inhale as you step the leg out to the side.
• Exhale as you return back to the original position.

Action Feeling

• It is important that you keep your abdominals braced to protect your lower back.
• Keep the angle in your knees so that the tension remains in your quadriceps.

Common Mistakes

• Not keeping the abdominals braced throughout the exercise.
• Not keeping the knees bent throughout this exercise, which takes the emphasis away from the quadriceps.
• Taking too wide a step in this movement, causing form to be lost.

Appears on day 4

Action Steps

• Start with feet are together and arms are shoulder height with one forearm on top of the other.
• This is the starting position.
• Brace your abdominals to lift your right foot off the floor and bring your right knee to your chest.
• Your arms are performing small circuling movements as if punching a speed bag Return to the starting position.
• Continue the arm movment.
• Repeat with the other leg.

Action Feeling

• You should feel tension in your abdominals and shoulders thoughout this movement.
• The chest should be lifted as much as possible.
• Perform this exercise in a slow and controlled manner.

Common Mistakes

• Abdominals not being braced, which puts a lot of pressure on the lower back.
• Lifting the leg too high which puts pressure on the lower back.
• Raising the shoulders, which activates the trapezius muscles

Appears on day 9

Action Steps

• Start with feet together and hands in front of you bend your legs slightly.
• This is the starting position.
• Keeping your hands up, perform a squat, keeping your knees in line with your toes and sinking your hips backwards.
• As you straighten your legs, twist to your left and punch your right arm in front of you straightening your right leg, gently touching it onto the floor.
• Return back to the starting position.
• Repeat on the other side

Action Feeling

• It is important that you keep your abdominals braced to protect your lower back.
• Do not fully extend your arms when you perform the boxing action as this may put pressure on the elbow joint.
• Keep your weight central, and lightly touch the extended foot onto the floor.

Common Mistakes

• Not keeping the abdominals braced throughout the exercise.
• Not keeping the weight central throughout this movement Fully extending the arms during the boxing movement.

Appears on day 14

Action Steps

• Start in a standing position with feet, shoulder distance, apart and your arms by your side.
• Sink your hips back and bend your knees, as if you are sitting on a chair behind you.
• At the same time raise your arms in front of you to help you balance.
• You are aiming for your thighs to be parallel to the floor, your knees in line with your feet, and your back is straight.
• Use your glutes and quadriceps to straighten the legs and return to the start position.

Action Feeling

• As you are lowering your body, your knees should be in line with your toes.
• You should be sinking your hips backwards, as if you are sitting on a chair.
• Your back should be straight at all times and abdominals should be braced.
• At the bottom of the movement, your weight should be on the heels of your feet and not your toes.

Common Mistakes

• The knees not being in line with the feet during the movement.
• The weight being on the toes rather than the heels at the bottom part of the squad.
• Lifting the heels off the floor at the bottom of the movement.
• Leaning forwards during the squat, which puts stress on to the lower back.

Appears on day 9

Action Steps

• Start in a standing position with feet wider than shoulder distance apart, toes at a 45 degree angle and your arms in front of you.
• Sink your hips back and bend your knees, as if you are sitting on a chair behind you.
• You are aiming for your thighs to be parallel to the floor, your knees in line with your feet, and your back is straight.
• Use your glutes, adductors and quadriceps to perform small pulsing movements

Action Feeling

• As you are lowering your body, your knees should be in line with your toes.
• You should be sinking your hips backwards, as if you are sitting on a chair.
• You should squeeze your thighs throughout this movement.
• At the bottom of the movement, your weight should be on the heels of your feet and not your toes.

Common Mistakes

• The knees not being in line with the feet during the movement.
• The weight being on the toes rather than the heels at the bottom part of the squad.
• Lifting the heels off the floor at the bottom of the movement.
• Leaning forwards during the squat, which puts stress on to the lower back.

Appears on day 8

Action Steps

• Start with feet together and hands in front of you bend your legs slightly.
• This is the starting position.
• Staying in this position, raise your arms overhead and straighten your right leg, gently touching it onto the floor.
• Return the arms and leg to the starting position.
• Repeat on the other side, raising the arms overhead at the same time as you straighten your left leg, gently touching it to the floor.

Breathing Rhythm

• Nasal breathe rhythmically and slowly while stretching.

Action Feeling

• It is important that you keep your abdominals braced to protect your lower back.
• Keep the shoulders down and your arms extended throughout these movements.
• Keep your weight central, and lightly touch the extended foot onto the floor.

Common Mistakes

• Avoid rushing and performing the movement with incorrect form.

Appears on day 9

Action Steps

• Lie on your back.
• Press your lower back into the floor and bend knees while keeping feet flat on the floor.
• Your arms are by your side.
• Keep your lower back on the floor as you extend the left leg upwards.
• Return the left knee to the floor as you extend the right leg upwards, again keeping the lower back on the floor.
• Return the right foot to the floor.
• Repeat for the desired number of repetitions.

Action Feeling

• You should feel tension in the abdominals overall, and a little in the hamstrings when you extend the leg.
• Your lower back should be on the floor throughout the movment, with your abdominals braced.

Common Mistakes

• Performing the movement too quickly.
• Extending the legs too low in the movement, which can place stress on the lower back.
• Letting the lower back arch off the floor, which places additional stress on the lower back.

Appears on day 9

Action Steps

• Lay on your stomach, the foam roller is under the front of your thighs.
• Support your body with your arms.
• Walk your hands forwards until you roll your thighs, moving all the way down to your knees.
• Then roll back to the hip.
• If you find a tender spot, hold that position for 60 seconds, applying pressure, while relaxing until the discomfort is eased.
• Finish the movement by foam rolling the whole quadriceps area.

Breathing Rhythm

• Inhale as you roll forwards.
• Exhale as you roll backwards.

Action Feeling

• This must be performed slowly and under control.
• When you feel a tender spot, hold that position, and gently apply pressure to enable to knot to reduce.
• With this muscle you may have to experiement with positioning in order to place the roller in the right area for you.

Common Mistakes

• Performing this movement too quickly.
• Not applying pressure to a tight spot.
• Not breathing through the movement.

Appears on day 16

Action Steps

• Lie on your back on the floor.
• Lift and straighten your legs so that they are pointing up to the ceiling, 90 degrees to your body.
• Place your arms by your side.
• Tilt your pelvis, brace your abdominals as you lift your glutes off the floor.
• Imagine you are trying to touch the ceiling with your feet.
• Return to the starting position.

Action Feeling

• You should feel tension in the abdominals overall.
• Use your abdominals in this exercise, and not push down with your arms.

Common Mistakes

• Using the arms to lift the legs rather than the abdominals.
• Not tilting the pelvis to start the movment.
• Swinging the legs too much during this movement.

Appears on day 9

Action Steps

• Lay on your left side.
• Your elbow should be directly underneath your left shoulder and your right arm in is in front of you resting on the floor for support.
• Lengthen your left leg and cross your right leg over it.
• Flex your left foot and use your inner thigh muscles to lift the leg.
• Pause at the top, and then lower the leg without letting it touch the floor.
• Repeat for as many repetitions as is needed.

Breathing Rhythm

• Inhale when the leg is lowered.
• Exhale when the leg is being lifted.

Action Feeling

• You should feel tension in the inside thigh.
• You should pause and squeeze the inner thigh muscle at the top of the movement.
• This movement needs to be performed in a slow and controlled manner.

Common Mistakes

• Performing the movement too quickly.
• Not squeezing at the top of the movement.

Appears on day 3

Action Steps

• The movement begins on all fours, with your hands beneath your shoulders and your knees beneath your hips.
• Brace your abdominals.
• Keep the same angle in the knee as you extend the left leg behind you.
• You are aiming for the left knee to be in line with your hips, parallel to the floor and the sole of your left foot parallel to the ceiling.
• Use your glute muscles to peform small pulsing movements.
• Return the left knee back down to the start position and repeat on the other side

Breathing Rhythm

• Inhale at the start of the movement.
• Exhale, when lifting the knee backwards.
• Breath naturally as you perform the pulsing movements

Action Feeling

• The spine should be in a neutral position with the abdominals braced.
• When you take the knee backwards, you should squeeze your glutes at the top of the movement.
• The movement should be slow and controlled.

Common Mistakes

• Not keeping the back straight at all times, especially when the leg is being lifted behind.
• Not bracing the abdominals.
• Not squeezing the glutes during the pulsing movements.

Appears on day 3

Action Steps

• The movement begins on all fours, with your hands beneath your shoulders and your knees beneath your hips.
• Brace your abdominals.
• Keep the same angle in the knee as you extend the right leg behind you.
• You are aiming for the right knee to be in line with your hips, parallel to the floor and the sole of your right foot parallel to the ceiling.
• Use your glute muscles to peform small pulsing movements.

Breathing Rhythm

• Inhale at the start of the movement.
• Exhale, when lifting the knee backwards.
• Breath naturally as you perform the pulsing movements

Action Feeling

• The spine should be in a neutral position with the abdominals braced.
• When you take the knee backwards, you should squeeze your glutes at the top of the movement.
• The movement should be slow and controlled.

Common Mistakes

• Not keeping the back straight at all times, especially when the leg is being lifted behind.
• Not bracing the abdominals.
• Not squeezing the glutes during the pulsing movements.

Appears on day 1, 4, 8, 11, 15

Action Steps

• Stand with feet hip with apart, feet pointing forwards.
• Place your hands on your hips.
• Point your right toes to the floor.
• Rotate your right foot, making small circles with your ankles.
• Repeat with the other foot.

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Appears on day 9

Action Steps

• Stand with your feet hip the distance apart and your hands on your hips.
• Lift your heels off the floor so that you are standing on your toes, squeezing your calves as you do so.
• Hold for a second and then.
• Return to the start position.

Breathing Rhythm

• Inhale at the start position.
• Exhale as you lift your heels of the floor

Action Feeling

• You should feel this movement in your calves, so make sure you squeeze at the top of the movement.
• Keep your legs straight, and your abdominals are braced.

Common Mistakes

• Not bracing your abdominals which can put strain on your lower back.
• Not keeping the legs straight.
• Not squeezing at the top of the movement.

Appears on day 1, 4, 8, 15

Action Steps

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 2, 7, 13

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Bracing your abdominals, lift and lower your arms in a controlled manner Repeat this for the desired number of repetitions.

Breathing

• Rhythm Nasal breathe rhythmically and slowly while stretching.

Action Feeling

• You should feel tension in the shoulders overall.
• Your abdominals should be braced throughout the movement.
• Make sure that the shoulders are down, and not moving up to your ears.
• Make sure that the movment is not too fast, or too big.

Common Mistakes

• Avoid rushing and performing the movement with incorrect form.

Appears on day 3, 14

Action Steps

• Sit on the foam roller, positioning it directly on the back of your hip.
• Keep your left foot on the floor, place your right ankle onto your left knee.
• Place your right hand on the floor behind you, for support.
• Roll the back of the hip slowly.
• If you find a tender spot, hold that position for 60 seconds, applying pressure, while relaxing until the discomfort is eased.

Breathing Rhythm

• Inhale as you roll forwards.
• Exhale, as you roll backwards.

Action Feeling

• This must be performed slowly and under control.
• When you feel a tender spot, hold that position, and gently apply pressure to enable to knot to reduce.
• With this muscle you may have to experiement with positioning in order to place the roller in the right area for you.

Common Mistakes

• Performing this movement too quickly.
• Not applying pressure to a tight spot.
• Not breathing through the movement.

Appears on day 1, 4, 15

Action Steps

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 5, 10, 16

Action Steps

• Lay on your front with your hands by your shoulders and your legs extended out behind you.
• Use your hands to gently push down in the floor to lift your torso upwards.
• Make sure your hips and legs stay in contact with the floor and your shoulders are down and away from your ears.
• Hold for a few moments and then.
• Return to the original position.

Breathing Rhythm

• Inhale as you are lying prone on the floor.

Action Feeling

• This movement must be done slowly and under control in order for you to feel a stretch in your abdominals.
• If you feel any pain in your lower back, then stop the movement.

Common Mistakes

• Trying to push yourself too high off the floor.
• The hips coming off the floor when performing this movement.

Appears on day 12

Action Steps

• Lay on your left side.
• Your elbow should be directly underneath your left shoulder and your right arm in is in front of you resting on the floor for support.
• Lengthen your left leg and cross your right leg over it.
• Flex your left foot and use your inner thigh muscles to lift the leg.
• Pause at the top, and then lower the leg without letting it touch the floor.
• Repeat for as many repetitions as is needed.

Breathing Rhythm

• Inhale when the leg is lowered.
• Exhale when the leg is being lifted.

Action Feeling

• You should feel tension in the inside thigh.
• You should pause and squeeze the inner thigh muscle at the top of the movement.
• This movement needs to be performed in a slow and controlled manner.

Common Mistakes

• Performing the movement too quickly.
• Not squeezing at the top of the movement.

Appears on day 1, 4, 8, 11, 15

Action Feeling

• You should feel slightly breathless when performing this activity There should be slight tension in the shoulders You knees should be soft on landing to avoid the risk of injury

Common Mistakes

• Just landing on your toes, which puts a stress on the calf muscles.
• Not having soft knees, which increases the stress that is put on the knees and hips

Appears on day 2, 7, 13

Action Steps

• Begin by being on all fours with your hands underneath your shoulders and your knees underneath your hips.
• Sit backwards in the movement, so that your glutes touch your heels whilst your arms stay where they are.
• Your head should be tucked underneath, so that it is in line with your spine.
• Hold for the required length of time.

Breathing

• Rhythm Inhale while you are on all fours Exhale while you are performing the child's pose.

Action Feeling

• You should feel this stretch along the side of your back and into your arms.
• Try to sit onto your heels whilst performing this movement.
• If you want to increase the stretch, you can walk your hands further away from you.

Common Mistakes

• The arms being too close to the body.
• Not breathing through out the movement.

Appears on day 12

Action Steps

• Lay on your right side.
• Your elbow should be directly underneath your right shoulder and your left arm in is in front of you resting on the floor for support.
• Lengthen your right leg and cross yourleft leg over it.
• Flex your right foot and use your inner thigh muscles to lift the leg.
• Pause at the top, and then lower the leg without letting it touch the floor.
• Repeat for as many repetitions as is needed.

Breathing Rhythm

• Inhale when the leg is lowered.
• Exhale when the leg is being lifted.

Action Feeling

• You should feel tension in the inside thigh.
• You should pause and squeeze the inner thigh muscle at the top of the movement.
• This movement needs to be performed in a slow and controlled manner.

Common Mistakes

• Performing the movement too quickly.
• Not squeezing at the top of the movement.

Appears on day 11

Action Steps

• Stand with feet shoulder width apart and back straight.
• March in place as you inhale, raising your arms above your head.
• Continue marching As you exhale, lowering your arms

Breathing Rhythm

• Inhale for a count of two.
• Exhale for a count of two.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to lift the knees too high Not landing the feet on the floor with a toe to heel action.

Appears on day 3, 14

Action Steps

• Sit on the foam roller, positioning it directly on the back of your hip.
• Keep your right foot on the floor, place your left ankle onto your right knee.
• Place your left hand on the floor behind you, for support.
• Roll the back of the hip slowly.
• If you find a tender spot, hold that position for 60 seconds, applying pressure, while relaxing until the discomfort is eased.

Breathing Rhythm

• Inhale as you roll forwards.
• Exhale, as you roll backwards.

Action Feeling

• This must be performed slowly and under control.
• When you feel a tender spot, hold that position, and gently apply pressure to enable to knot to reduce.
• With this muscle you may have to experiement with positioning in order to place the roller in the right area for you.

Common Mistakes

• Performing this movement too quickly.
• Not applying pressure to a tight spot.
• Not breathing through the movement.

Appears on day 2, 7

Action Steps

• Start in a kneeling position with your arms out to the side, level with your shoulders.
• Bracing your abdominals, lift and lower your arms in a controlled manner Repeat this for the desired number of repetitions.

Breathing

• Rhythm Inhale for a count of two Exhale for a count of two

Action Feeling

• You should feel tension in the shoulders overall.

Common Mistakes

• The arms perform too big a movement, which places stress on the shoulder joint.
• The abdominals not being braced, which puts additional stress on the lower back.
• The shoulders rising up towards the ears, which places stress on the neck muscles.

Appears on day 3, 14

Action Steps

• Start with feet shoulder distance apart and hands in front of you chest height.
• The band is placed around your thighs.
• Bend your legs so that you are in a half squat position.
• Staying in this half squat position, step your right leg out to the side, then bring the left leg in towards it, so that your feet are still shoulder distance apart, but keeping tension on the band.
• Repeat the process going in the other direction.
• Step your left leg out to the side, then bring your right leg towards it, so that your feet are still shoulder width apart, and keeping tension on the band.

Breathing Rhythm

• Inhale as you step the leg out to the side.
• Exhale as you return back to the original position.

Action Feeling

• It is important that you keep tension on the band throughout the movement in order to fully activate these muscles Keep the angle in your knees so that the tension remains in your quadriceps.

Common Mistakes

• Not keeping the tension on the band throughout the movement.
• Not keeping the knees bent throughout this exercise, which takes the emphasis away from the quadriceps.

Appears on day 11, 15

Action Steps

• Stand with feet shoulder width apart and back straight.Arms are by your side.
• This is the starting position Take the right leg out to the side, gently tapping the foot on the floor.
• At the same time raise both arms overhead.
• Return to the starting position.
• Repeat the movement with the other leg

Breathing Rhythm

• Inhale when taking the leg out to the side.
• Exhale in the starting position.

Action Feeling

• You should feel slightly breathless and your heart rate increasing.
• There should be light impact with the floor.

Common Mistakes

• Trying to take the legs out too far Swinging the arms in an uncontrolled manner.

Appears on day 5

Action Steps

• Lay on your back with your legs bent so that the soles of your feet are on the floor.
• Your hands are by your side, focus on a point in the ceiling and gently lift your shoulders off the floor.
• Reach forward with your right hand to try to touch your right heel.
• Return back to the starting position keeping your shoulders off the floor.
• Repeat on the left side, reaching down to try to touch your left heel with your left hand.
• Return back to the original position.

Breathing Rhythm

• Inhale when you reach to touch your heel.
• Exhale when you return back to the starting position.

Action Feeling

• You should feel this mainly in your abdominals.
• Make sure your abdominals are braced.
• When you reach down to touch your heels, make sure that you squeeze your obliques.
• If you feel tension in your neck, you can place your tongue in the roof of your mouth.

Common Mistakes

• Not crunching up high enough.
• Not keeping the shoulders off the floor when reaching down to touch your heels.
• Not keeping your abdominals braced throughout the movement.

Appears on day 3

Action Steps

• Lay face down on the floor with your arms by your ears and your elbows out to the side.
• Bend your legs so that they form a 90 degree angle and the soles of your feet are parallel to the ceiling.
• Squeeze your glutes as you lift the heels up to the ceiling, lifting the thighs off the ground.
• Pause and lower the legs back down to the starting position.

Action Feeling

• You should feel this movement in your glutes and hamstrings.
• It is important that you keep your head in line with your back at all times.
• You should squeeze your glutes as you lift your legs off the floor.

Common Mistakes

• Trying to come up too high, which places a lot of stress on the lower back.
• Not squeezing your glutes when you are trying to lift the legs off the floor, which places a lot of stress on the lower back.

Appears on day 12

Action Steps

• Sit on a chair with a water bottle in each hand and your arms by your side.
• With your palms facing inwards, curl the bottles towards your shoulders, keeping your elbows pointing to the floor.
• Lower the weight back to the starting position.
• Repeat for the desired number of repetitions

Breathing Rhythm

• Inhale when you raise the water bottle.
• Exhale when you lower the water bottle.

Action Feeling

• You should feel tension in your biceps and forearms thoughout this movement.
• Keep the elbows pointing to the floor as much as possible.
• Make sure that the movement is slow and controlled.

Common Mistakes

• Too much movement in the elbows, taking the stress away from the biceps.
• Too much speed in the movement which takes the emphasis away from the biceps.

Appears on day 6, 12

Action Steps

• Stand with your back to the wall.
• Your heels, glutes and shoulders are in contact with the wall.
• Your arms are shoulder height against the wall and the arms are bent at a 90 degree angle.
• Brace your abdominals as you rotate your forearms.
• Keep your upper arms in contact with the wall lower your hands aiming to touch the wall underneath the elbows.
• Pause for a moment before returning to the starting position.

Breathing Rhythm

• Inhale when the hands are pointing upwards.
• Exhale when the hands are pointing downwards.

Action Feeling

• This is a challenging exercise You are trying to keep the natural arch in your spine when you rotate the arms downwards.
• Keep the shoulders down and way from the ears.

Common Mistakes

• Arching the back excessively during this movement.
• Not keeping the heels, glutes and shoulders in contact with the wall.
• Not keeping the shoulders down and the abdominals braced.

Appears on day 3

Action Steps

• Lie on the floor face down.
• Your legs should be straight behind you.
• Your hands should be by your forehead, where you can.
• Rest your head for support.
• Brace your core, then squeeze your glutes to lift your legs off the floor.
• Keep the glutes activated as you as you repeatedly seperate the legs, and then bring them back together, touching your toes together.
• Return to the starting position

Breathing Rhythm

• Inhale before raising your legs Exhale when raising your legs Breath naturally during the toe taps.

Action Feeling

• You should feel this exercise in your glute muscles and to a lesser extent in your lower back.
• If you feel any pain or excess tension in your lower back, stop the movement.

Common Mistakes

• Using the lower back to perform the movement and not the glutes.
• This will put additional stress on the lower back.
• Trying to lift the legs too high.
• Again, this will put additional stress on the lower back

Appears on day 3

Action Steps

• Lie down on your left side.
• Your body should be in a straight line with your right leg straight and the left leg bent.
• The knees should be on top of each other.
• Place your arm straight on the floor under your head or bend your elbow and cradle your head for support.
• Place your right hand out front for extra support if needed.
• Keeping your feet either pointing forwards or downwards, gently raise your right leg off the lower leg to about 45 degrees.
• In this position perform small circles with your feet, keeping tension in your outer thigh.

Breathing Rhythm

• Exhale as you lift the working leg Inhale as you lower the working leg

Action Feeling

• You should feel tension in the outside part of the glutes.
• If you feel tension in your neck, you can lie on your side with your head resting on your arm

Common Mistakes

• Performing too large a circle which can place stress on the lower back.
• Not lifting the working leg directly upwards.
• Lifting it backwards can put strain on the lower back.
• The toes of the working leg pointing upwards instead of forwards or down.
• This takes the emphasis away from the working muscle.

Appears on day 3

Action Steps

• Lie down on your right side.
• Your body should be in a straight line with your left leg straight and the right leg bent.
• The knees should be on top of each other.
• Place your arm straight on the floor under your head or bend your elbow and cradle your head for support.
• Place your left hand out front for extra support if needed.
• Keeping your feet either pointing forwards or downwards, gently raise your left leg off the lower leg to about 45 degrees.

Breathing Rhythm

• Exhale as you lift the working leg Inhale as you lower the working leg

Action Feeling

• You should feel tension in the outside part of the glutes.
• If you feel tension in your neck, you can lie on your side with your head resting on your arm

Common Mistakes

• Performing too large a circle which can place stress on the lower back.
• Not lifting the working leg directly upwards.
• Lifting it backwards can put strain on the lower back.
• The toes of the working leg pointing upwards instead of forwards or down.
• This takes the emphasis away from the working muscle.

Appears on day 14

Action Steps

• Lie down on your right side.
• Your body should be in a straight line with your left leg straight and the right leg bent.
• The knees should be on top of each other.
• Place your arm straight on the floor under your head or bend your elbow and cradle your head for support.
• Place your left hand out front for extra support if needed.
• Keeping your feet either pointing forwards or downwards, gently raise your left leg off the lower leg to about 45 degrees.
• Use the outer thigh muscles to perform small pusling movements.

Breathing Rhythm

• Exhale as you lift the working leg Breath naturally as you are peforming the pulsing movements.

Action Feeling

• You should feel tension in the outside part of the glutes.
• If you feel tension in your neck, you can lie on your side with your head resting on your arm

Common Mistakes

• The knees not being in line with each other.

Appears on day 14

Action Steps

• Lie down on your left side.
• Your body should be in a straight line with your right leg straight and the left leg bent.
• The knees should be on top of each other.
• Place your arm straight on the floor under your head or bend your elbow and cradle your head for support.
• Place your right hand out front for extra support if needed.
• Keeping your feet either pointing forwards or downwards, gently raise your right leg off the lower leg to about 45 degrees.

Breathing Rhythm

• Exhale as you lift the working leg Breath naturally as you are peforming the pulsing movements

Action Feeling

• You should feel tension in the outside part of the glutes.
• If you feel tension in your neck, you can lie on your side with your head resting on your arm

Common Mistakes

• The knees not being in line with each other.
• Making the pulsing movements too large, which can make the exercise lack control.
• The toes of the working leg pointing upwards instead of forwards or down.
• This takes the emphasis away from the working muscle.