We gained 7st after birth of our daughter – here’s 15min routine which helped us slim down, say James and Ola Jordan

JAMES and Ola Jordan are back with Day Two of their weight-loss plan.

Yesterday we shared with you the calorie-controlled diet the Strictly favourites followed to help shift the more than 7st they gained between them after Ola had daughter Ella, now two.

David Venni

Today we bring you snack recipes and some of the fun exercises they did in their Dance Shred weight-loss plan that saw Ola get back to her Strictly weight of 8st 3lb and a size 8, while James is now 11st 6lb, down from 15st 6lb.

The couple worked out for 15 minutes, five time a week, using a blend of dance steps and classic fitness moves.

Today they share some of their signature moves from the workouts, all available in full on their subscription plan.

James, 44, says: “We spent our whole lives looking our best when we were dancing so we were like, ‘Let’s start dancing again’.”

Ola, 40, says of the plan: “There is no gym, no equipment and no stress. We put the plan together in our kitchen, which is only two metres square.

“It was so lovely to dance again, so this plan is devised using our favourite dance moves made simple and combined with functional ­exercises, all to music, so you are ­shredding pounds while having a blast.

“The exercise takes only 15 minutes a day. This was so important to me as a mum, that it was quick — and Ella can do it too.”

James says: “Ella joins us in the dancing and loves it. We really wanted her to see that her parents are fit and healthy and set a good example.”

• To find out more about Ola and James’s plan see danceshred.co.uk.

1. Side plank

ADOPT the classic side plank pose – hand under the shoulders to take the weight, feet crossed over for extra security, free hand in the air.

Hold this for 30 seconds each side.

David Venni

The Side plank is great for toning shoulders and firming abs[/caption]

For a more advanced version, stack the feet on top of each other.

For an easier version, come down on to the elbow of the supporting arm.

Great for toning the shoulders and firming up abs.

2. Cha Cha basic step

STAND with your weight fully committed to the straight right leg, with the left leg pointed to the side, which is also locked straight.

Then move forward, leading with your hips and shifting the weight from side to side.

David Venni

Hold your arms in the traditional Latin hold position to feel the burn.

3. Tuck kick abs

SITTING on your bum, take your hands behind you for balance, then lift the feet off the floor and bring the knees in towards the chest, then straight out again.

Now repeat this at speed for a minute.

David Venni

Works the whole core.

4. Crab walks

WITH hands clasped in front, take a deep squat, knees over toes, bum out.

Then step out to the side for two steps, first to the right, then left, making sure to stay down in the squat position throughout.

David Venni

This is a leg and bum toner which also burns big calories.

5. Salsa cardio

STEP the right leg forward, rocking the right hip out and lifting the left foot.

Now step back and repeat the same movement behind, so step the right foot behind, lifting the left in a rocking motion, kicking out the left hip.

David Venni

Speed this up and repeat for a minute on each leg.

Freestyle the arms forwards and back.

Repeat alternating the legs for five minutes.

A great calorie burner.

Asparagus and Parma ham (Serves 1, Calories 197)

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Asparagus and Parma ham serves 1 and contains 197 calories[/caption]

YOU NEED:

• 100g asparagus or broccoli
• 60g Parma ham
• 1/2tsp olive oil

METHOD:

Steam or boil the vegetables until tender, about five minutes, and drizzle with the oil.

Wrap the ham around the stalks and grill for another five minutes until they start to brown slightly.

Mini pitta pizza (Serves 1, Calories 208)

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These Mini pitta pizza serve 1 and contain just 208 calories[/caption]

YOU NEED: ??pic has pepperoni

• 1 pitta bread (60g)
• 1 tbsp tomato puree
• 30g cheddar cheese
• ½ tsp olive oil
• 1 mushroom

METHOD:

Drizzle the oil on the pitta bread then layer on the tomato puree, mushroom and cheese.

Pop under a medium grill until the cheese has melted.

Egg and soldiers (Serves 1, Cals 190)

gourmetphotography - stock.adobe

Serve the eggs with butterd toast, cut into soldiers[/caption]

YOU NEED:

• 1 large egg
• 1 slice seeded bread
• 1tsp butter

METHOD

Put the egg in a pan of boiling water and simmer for three to five minutes, depending on how you like it.

Meanwhile, toast the bread.

Butter the toast and cut into soldiers.

Cheese and pineapple sticks (Serves 1, Calories 96)

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Cheese and pineapple sticks make a simple and refreshing snack[/caption]

YOU NEED:

• 20g cheddar
• 30g pineapple

METHOD:

Dice the cheddar and pineapple and thread on to cocktail sticks (optional).

Tuna crispbread (Serves 1, Calories 106)

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This Tuna crispbread serves 1 and contains just 106 calories[/caption]

YOU NEED:

• 30g tuna
• 2tsp light mayonnaise
• 50g cucumber, diced small
• 1 crispbread or Ryvita

METHOD:

Drain the tuna and mash with the mayonnaise.

Mix in the cucumber and spread on the crisp bread.

Berry bowl (Serves 1, Calories 103)

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Top your Berry bowl with yogurt and fruit[/caption]

YOU NEED:

• 50g frozen berries – defrosted or, if fresh, mashed with a fork to release the juices
• 50g low-fat natural yogurt
• 10g oats

METHOD:

Toast the oats in a dry pan until they start to brown at the edges, stirring occasionally so they toast all over.

Top with yogurt and fruit.