Register to get:

  • Exercise program,
  • Nutrition guide and personalised healthy recipes,
  • Weekly motivation and support,
  • Ads-free videos,
  • Support victims of domestic violence

Program Guidelines

Here is how you can access the program:

Step 1: Open www.allformums.com on your phone’s browser (or computer) and add the link to your home screen

Step 2: Choose an exercise program: either beginners, intermediate (15-20 minutes workouts) or advanced (30-35 minutes workouts)

* On your phone:

– click on the menu button (3 lines on the top right corner)

– click on the + button (next to the Exercise program)

– click on the + button (next to Program #1)

– choose your level by clicking on the +  button (next to Beginners/ Intermediate/ Advanced)

– select a day of the exercise program

* On your computer:

– hover above the Exercise program

– hover above Program #1

– hover above Beginners/ Intermediate or Advanced

– select a day of the exercise program

What will you need:

  • Comfortable sportswear with a good support bra
  • Water
  • Towel or mat (to avoid carpet burn or bruises from hard floors)
  • Space minimum 1m x 2m
  • Music (not too loud so you can hear the instructions)

Monitor your progress:

Weigh, measure and photograph yourself on the 1 day of the program and after 4 weeks to monitor your progress

1. Take a before photo

2. Weigh yourself

3. Measure your waist (in the line of the belly button) and hips (the widest part)

4. Fitness test: Keep a record of your progress, give yourself a tick for every time you complete an exercise routine, record how much rest do you need between exercises and how many repetitions can you do of each exercise

HIIT- High-Intensity Interval Training– all of the programs are intervals of exercise and rest to achieve the best possible results in the shortest amount of time.

Try and work as hard as you can while the interval is on and take as much rest as you need until you recover and you are ready to go again with a good form.

Instructions for beginners and intermediate:

  1. Warm up for 2 minutes (Warm up is included in the videos).
  2. There are 8 exercises in 1 round and each of them is 30 seconds long.
  3. Rest 0-60 seconds between exercises, according to your fitness level. Click on the pause button for longer rest.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 15-20 minutes depending on how much rest you need between rounds.
  6. When finished, cool down by stretching for 2 minutes or longer (included in the workout video).
  7.  If any of the exercises are causing pain in your joints or lower back, select one of the following options:
    • listen to the instructions on how to do them correctly to avoid pain
    • change to the alternatives provided with some of the exercises
    • repeat the previous exercise
    • skip it and move to the next one

Program structure beginners and intermediate:

Day 1: Lower body

Day 2: Upper body

Day 3: Core/ Pilates or Cardio

Day 4: Lower body

Day 5: Upper body

Day 6: Core/ Pilates or Cardio

Day 7: Rest (or light family activity, walk, swim, play)

  • If you are not familiar with an exercise, take time to do a “practice round”  before starting the video/ timer.
  • The program is designed for 6 days a week but it is split into different muscle groups to allow “active” recovery. E.g. if on Monday you work your legs, then on Tuesday you work your upper body while your legs recover.
  • Make sure you don’t skip any of the muscle groups. E.g. skipping the upper body program because you want to focus on your legs. This may lead to injuries and affect your results.
  • Repeat the same 6-day routine for 4 weeks then you will be due for a new training program.

Advanced training program 

*At least 1 year of consistent training 4-6 days a week

Instructions for advanced:

  1. Warm up for 2 minutes (Warm up is included in the videos).
  2. There are 12 exercises in 1 round and each of them is 40 seconds long.
  3. To complete the workout, you will need to do 3 rounds.
  4. Rest 0-60 seconds between exercises, according to your fitness level. Click on the pause button for longer rest.
  5. The workout takes approx. 30 -35 minutes depending on how much rest you need between rounds.
  6. When finished, cool down by stretching for 2 minutes or longer (included in the workout video).
  7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
    • listen to the instructions on how to do them correctly to avoid pain
    • change to the alternatives provided with some of the exercises
    • repeat the previous exercise
    • skip it and move to the next one

Program structure advanced:

Day 1: Lower body and core/pilates

Day 2: Upper body and core/ pilates

Day 3: HIIT Cardio circuit or run 20-30 Minutes

Day 4: Lower body and core/pilates

Day 5: Upper body and core/ pilates

Day 6: HIIT Cardio circuit or run 20-30 Minutes

Day 7: Rest (or light family activity, walk, swim, play)

How long should you do this program for?

  • You will need to change your training program every 4 weeks to continue getting results
  • You will see results in 4 weeks, but it will take 12 weeks (3 months) to significantly improve how you look and feel.
  • Once you have achieved your goal, change to a maintenance phase to maintain your fitness, muscles mass, strength, youthfulness and energy (Reducing frequency of training days)
  • Benefits of exercising forever: Prevents diabetes, high blood pressure, osteoporosis, heart disease, some types of cancer, arthritis, obesity, depression, anxiety, poor sleep
  • How to periodize your program so you can continue training forever: Develop a new lifestyle habit- where after each 12-week training period you’ll have 1-week rest.

Program overview:

All of the exercises have visual (videos), verbal (audio cues) and written instructions. Please watch, listen or read them carefully to work out the alternatives if you are not able to perform the prescribed exercise or if you don’t feel comfortable doing it.

Make sure you focus on your technique and breathing rather than the speed or how many you can do.

Each exercise is prescribed for a specific muscle group, you will need to concentrate on those muscles and engage your core the whole time to prevent injury and maintain the correct posture.

I use the breathing to switch my core muscles on as I exhale, that is why you will be reminded to have your abs tight in every resistance exercise. However, when you are doing the cardio (where the aim is to bring the heart rate up), you can breathe naturally to get in as much oxygen as you need.

Maintaining the correct posture is crucial in order to feel the correct muscles working and avoid getting hurt so listen carefully what you will need to concentrate on.

You will need no equipment, it will take up only 15 Minutes of your time every day, and you can do this program with your children joining in or watching you doing it at home.

Safety information:

Looking after yourself is one of the most important things you will do as a mother, not only to be a great role model but also to be able to look after your children at your best (with the most amount of energy and healthy attitude).

However, before you start, there are certain guideless that you will need to follow and conditions that you must take into consideration.

Always consult your doctor before starting a training routine. Let the first week to be a “test run” to see how much you can do to start off with. The first week is not the time to be going “full throttle”.

Drink lots of water, wear comfortable clothing and footwear and keep the room cool to avoid overheating.

If you are training first thing in the morning, I would have a glass of juice, protein shake or a bite of a fruit instead of training on empty stomach to keep your blood sugar levels up.

If you feel dizzy or feel like vomiting, stop and rest and resume when you are ready (recovered). There is no need to continue when you are not feeling good, as you will not be able to maintain a good form if you can’t concentrate. As your fitness and strength improve, you will be able to do more every week.

Don’t feel bad if you can’t finish all of the exercises prescribed, instead focus on the fact that you have started this journey and you will do what you can with what you’ve got. Be gentle with yourself and your body will thank you for it. Your body can achieve amazing things but it also needs rest. Listen to its “whispers” so it doesn’t have to “scream”

Record your progress so you can look back after 4 weeks to see how far you’ve come.

Conditions to consider when starting this program:

  • Training age- how much will you challenge yourself (how long have you been consistently training in your lifetime)
  • Fitness- how much rest do you need (how often do you bring your heart rate up (from exercises wink)
  • Injuries- which exercises to avoid (You can always work around the area as long as it is pain-free)
  • Muscle soreness/ recovery after training- are you ready to go again the next day…
  • Post-natal- which training program is right for you (Coming soon)
  • Split stomach- Diastasis recti (Avoid Sit-ups, Crunches, planks, hanging leg raises, burpees, Caterpillar walks) takes 2-16 weeks to heal after birth
  • Weak bladder (Avoid jumping, running, high impact)
  • To fix split stomach and weak bladder: You can do Pelvic floor tilts, heel slides, Leg drops, 4-point kneeling, bridge
  • If you are pregnant- which training program is right for you (Training during Pregnancy is coming soon)

*Things to consider if you want to continue training during pregnancy: Make sure you get the “All clear” from your doctor. If you have been exercising before falling pregnant for at least 12 months, you can continue training but work at only 75 % effort, avoid overheating, avoid lying flat on your back after 12 weeks, avoid sit-ups, crunches, leg drops.

Tips:

If you have small children at home, I recommend spending 5-10 minutes of quality time with them before starting your training session to minimise interruptions. It is often challenging to get even a minute of free time so the 30 Seconds exercises should be long enough to break a sweat but not too long for children to wait until you have finished.