The Programme, week 2: Maire's exercises

Upper body workout – swiss ball and 2.5lb dumbells

Back mobility on swiss ball

Step warm up (small height)

Stretch

Dumbell fly (x8) – Shoulder press (x10) – Long arm pullover (x8)
Lat pull down (x8) – Bench press (x12) – Front/rear deltoid (x10)
Reverse Tri (x10) – Side delt (x10) – Alternate shoulder press (x12)

Abs – Plank 2x10sec: Basic – High feet – Basic with bum squeeze – High feet with bum squeeze

Stretch

Programme for the week

Upper body and abs x3
Step workout and abs x2 (as per last week but increasing step height after warm up section and decreasing reps from 15 down to 10)
Daily walks in her lunch break (stress relieving)

Flexibilty for upper body workout

Hamstring & Calf warm up 10 sec; cool down 20 sec
Quad warm up 10 sec; cool down N/A
Adductors warm up 10 sec; cool down N/A
Triceps warm up 10 sec; cool down 20 sec
Back warm up 10 sec; cool down 20 sec
Chest warm up 10 sec; cool down 20 sec