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Please Note: You should be in a suitable health condition to take up semi-intensive physical activity. Require doctors clearance where applicable. If struggling with pelvic floor weakness, prolapse, incontinence or diastasis please seek suitable help or contact us if symptoms persist. If you experience any discomfort or pain during the program, please stop and seek advice.

Warm Up – Walking 10mins

Cool Down – Gentle walking/ Stretching

Week 1

Monday -Jog 1min, walk 3mins repeat upto 1.5k  

Tuesday – Rest

Wednesday – Walk with weights. Carry a weighted bag and walk upto 1.5k

Thursday – Rest

Friday – Jog/run 2 mins, walk – 2mins

Saturday – Do other forms of exercise that helps with strengthening eg., upper body strength including shoulder press, pushups and rows & lower body strength including squats, lunges and deadlift.

Sunday – Rest

 

Week 2

Monday -Jog/run – 2mins, walk – 2mins repeat upto 1.5k

Tuesday – Do other forms of exercise that helps with strengthening eg., upper body strength including shoulder press, pushups and rows & lower body strength including squats, lunges and deadlift.

Wednesday – Rest

Thursday – Walk with weights. Carry a weighted bag and walk upto 1.5k

Friday – Jog/run 2 mins, walk – 2 mins. Repeat 2k

Saturday – Do other forms of exercise that helps with strengthening eg., upper body strength including shoulder press, pushups and rows & lower body strength including squats, lunges and deadlift.

Sunday – Rest

Week 3

Monday -Jog/run – 2mins, walk – 2mins repeat upto 2k

Tuesday – Rest

Wednesday – Walk with weights. Carry a weighted bag and walk upto 2k

Thursday – Do other forms of exercise that helps with strengthening eg., upper body strength including shoulder press, pushups and rows & lower body strength including squats, lunges and deadlift.

Friday – Jog/run 3 mins, walk – 1 mins. Repeat 2k

Saturday – Walk with weights. Carry a weighted bag and walk upto 2k

Sunday – Rest

Week 4

Monday – Jog/run – as long as you can, walk – 1mins repeat upto 2.5k

Tuesday – Rest

Wednesday – Jog/run – as long as you can, walk – 1mins repeat upto 2.5k

Thursday – Rest

Friday – Do other forms of exercise that helps with strengthening eg., upper body strength including shoulder press, pushups and rows & lower body strength including squats, lunges and deadlift.

Saturday – Walk with weights. Carry a weighted bag and walk upto 2.5k

Sunday – Rest

Week 5

Monday – Jog/run 2k

Tuesday – Rest

Wednesday – Jog/run 2k

Thursday – Rest

Friday – Jog/run 2k

Saturday – Rest

Sunday – Congratulations!!!