It’s Day 15 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s session, catch up with Day 14 first.
Our health and wellbeing expert, Fiona O’Donnell, talks us through today’s challenge in the video below. Let us know how you’re getting on by tagging us on social media with #mkt21days — we love cheering you on!
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Day 15: Strength & Stability
Today’s challenge is all about strength and stability — a great one for runners and walkers, but useful for everyone. Fiona does this session in jeans and a regular t-shirt as a reminder that you don’t need special gear to get moving. If you’ve ever put off a workout because you weren’t “dressed for it,” today is proof that’s not a real barrier.
The session builds from a hip hitch into a single leg deadlift, then adds a knee raise. It’s a challenging progression that will test your balance, but it pays off with real benefits for your core strength, stability and overall movement.
Step 1: The hip hitch
Stand with your hands on your hips. Shift all your weight into one foot and float the other toe just off the ground. Try not to let that toe touch down. Dip one hip, then hitch it back up using the muscles around your waist. Aim for five hitches on each side.
Step 2: The modified single leg deadlift
From the hip hitch position, pull your belly button back towards your spine, reach the free heel behind you, and reach your hands forward for counterbalance. Hinge forward at the hip into a gentle “superman” position — body forming a long line from fingertips to heel.
Step 3: Bring it together
Once you’ve stretched the heel back and the fingers forward, bring that knee forward again in a running-style movement. This links the strength and stability work into a more dynamic motion.
Take it slowly the first time through, and don’t worry if your balance wobbles — that’s the whole point of the exercise.
If you have any questions as you go through the Challenge, you can [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or message her on Instagram or Facebook. Use the hashtag #mkt21days to share how you’re getting on with the Challenge.
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Frequently Asked Questions
What does Day 15 of the Challenge focus on?
Day 15 focuses on strength and stability, using a hip hitch, a modified single leg deadlift and a knee raise to challenge your balance and build core strength.
Do I need special equipment or clothing for this session?
No. Fiona demonstrates the whole session in everyday clothes to show that you can do this workout without any special kit — just some space to move.
Is this session suitable for runners and walkers?
Yes, it’s specifically designed to benefit runners and walkers by improving balance, hip stability and core strength, all of which support better movement.
How do I share my progress with Mykidstime?
Tag your posts with #mkt21days on social media, or message Fiona directly on Instagram or Facebook — she loves hearing how everyone is getting on.
Related Articles
- 9 Easy, Medium and Hard Home Workouts for Mums
- Expert Advice: Take 10 Minutes a Day to Be Your Best Self
- Mykidstime 21 Day Health & Fitness Challenge – Day 14
Keep Going
Every day of the Challenge builds on the last, so if you’re just joining us, browse back through the earlier days to catch up. Save this page so you can come back to it whenever you need a refresher on today’s moves.
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