The Programme, week 1: Sarah's exercises

Aerobic - four times a week
2x 25 mins power walk or jog (including intervals); 1x rower and bike (10 mins each); 1x class (aerobic or circuit)

Strength - twice a week
Dumb-bell flies: 2x12
Seated row: 2x12
Tricep kickbacks: 2x12
Bicep curls: 2x12
Lateral raises: 2x12
Gluteal raises: 2x15
Lunges: 2x12
Step-ups: 2x20

Flexibility - every day
Quad stretch: hold for 30 secs
Hamstring stretch: hold for 30 secs
Gluteal stretch: hold for 30 secs
Calf stretch: hold for 30 secs
Chest and back stretch: hold for 30 secs
Shoulder stretch: hold for 30 secs
Tricep stretch: hold for 30 secs

Core Stability - twice a week
Crunches on gym ball: 2x15
Reverse curls: 2x15
Opposite elbow to knee crunches: 2x15
Back raises on gym ball: 2x15
The plank on feet: 45 secs (gradually increase time)