Spring Shape Up with Mia’s Training {Week 3}

by Monique on September 17, 2012 · 0 comments

‘So much to do, so little time’ is something I often think! It’s hard enough to find a balance between the demands of married life, work, home, family, friendships and blogging, let alone fit in exercise.  If you ever feel like you don’t have enough time to exercise, I have great news! A recent study by the University of Copenhagen found that just 30 minutes of exercise a day resulted in better results than 60 minutes of sweating it out! Yay for science!

And thanks to Somerset West based personal trainer, Mia Mocke, we have three weeks worth of fat-blasting and toning exercises that can be done at home in just under 30 minutes!

If you haven’t started yet, you can find Week 1 here and Week 2 here. Each week Mia is building on to the original programme (week 1) and if you’re progressed through the first two plans, here’s Week 3.

We’re adding two new moves to week’s 2 plan and increasing to 20 -30 reps for each move. Repeat the routine twice and complete this programme 3 – 4 times a week. Download a printable version of the Week 3 programme here. Here are this week’s two new moves…

Sit up with weight (Tones: core)

Lie on back with knees bend, feet flat on ground and 1 weight in both hands resting on your chest (A). Raise your upper body (torso) by rounding the back and extend the weight forwards (B) pause and return to initial position. Repeat 20 – 30 times.
TIP: Loose the weight if you feel any tension in your neck. Place your hands behind your neck for support.

Straight leg lifts (Tones: gluteus & obliques)

Lie on your right side, legs straight, right arm underneath your head. Keep your body straight, place your left hand on the floor in front of you for stability (A). Raise your left leg in line with your body, keep your foot flexed (B). Keep your tummy tucked in and squeeze your gluteus. Repeat 20 – 30 times. Turn around and do the other side.

TIP: DO NOT lift your leg too high. Lift it in line with your hips – it’s a small and controlled lift, squeeze on the way down.

Download the entire Week 3 Spring Shape Up workout here.

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