Having lost almost eight stone, Wicklow mother-of-two Hannah Nolan knows what it’s like to struggle to get fit, and how to succeed. That’s why she has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. So let’s get started.

Toning Exercises

Always remember the following:

1. If you do not have small dumbbells you can use water bottles instead.

2. All of the exercises are repeated 15-20 times before moving on to the next exercise.

3. Once you have finished all of the exercises, complete them again in the same manner two to three times for maximum toning benefit.

Q&A: ASK HANNAH

Q. What should I wear when exercising?

A. This seems like a simple question, but exercising in the right gear can make a big difference to the comfort of your workout.

  • Loose-fitting jogging bottoms or sports leggings that have a stretch quality to the fabric are a great choice as you can complete the exercises properly without any restrictions.
  • Moisture-wicking fabric for your T-shirt or vest is ideal, because it helps to bring sweat away from the skin and keeps you cool.
  • Don’t scrimp when it comes to a properly fitted sports bra. For a larger bust, opt for a high-impact style that will give you the best comfort when exercising. One of my favourites is the Ultimate Run Bra by Shock Absorber. All good sports shops will stock a range of different bras, or alternatively there is a great online store called Less Bounce.
  • COUCH TO 5K

    Week two: Run at a gentle pace for two minutes, followed by a recovery walk for one minute. Repeat these intervals for a total of 40 minutes, three times a week. Remember to warm up/cool down with a brisk five minute walk before and after.

    LATERAL RAISE WITH SQUAT

  • Works shoulders and legs
  • Start with your feet shoulder width apart and your weights at your sides, resting on your outer thigh.
  • Lower down into the squat position, with your arms still straight down.
  • Slowly push back up to the standing position and at the same time raise your arms (keeping your arms straight), until you are standing and your arms are out level with your shoulders.
  • Repeat.
  • Tricep press

  • Works the back of the arms
  • Begin by bending your elbows at a 90 degree angle and lifting them so that they are directly in front of your shoulders.
  • Straighten your arms out so that they are straight (and still directly in front of your shoulders).
  • Bend your elbows again, bringing the weights back towards your ears/side of your head and repeat.
  • Single arm bent over rows

  • Works side of the back
  • Start with a small bend in your knees and lean forward from the waist. Bring one arm back in a pulling motion and the other arm straightened out in front.
  • In one movement, switch the position of your arms so that the arm which is stretched out is now pulled back with a bend in the elbow and the other arm is now straightened out.
  • Repeat these movements, switching arm positions each time.
  • The movements are similar to cutting a piece of wood with a hand saw.
  • Russian twists

  • Works front and side tummy
  • Starting in a seated position on the floor, with your heels into the ground, slowly lean back until you feel your tummy muscles engage.
  • Keep your hands clasped together (or add a small hand weight to increase the intensity) and twist to the right and then to the left. Your elbow will be twisting slightly behind your back with each twist.
  • Repeat the movements from one side to the other in continuous motions and don’t forget to breathe.
  • Why Weight Ireland is an award-winning business, offering members tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Read more here. or call 087-290-8700.