The Programme, week 2: Rachel's exercises

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CV, strength, abs/back and flexibility

CV

Running x2: run hard for 3 mins, jog/walk for 2 min. Repeat x5
Cycling: 2-3 hour mountain bike ride at weekend
Yoga class
Swimming 1-2 times

Strength

Pressups x10 followed by dips from chair x10, 30 secs rest. Repeat x2-3
Step ups (2 stairs) x10 each leg followed by static lunges x10 each leg. 30 secs rest. Repeat x2-3.

Abs/back

Leg drops (control pelvis) x10. Repeat x2.
Slow ab curl x12. Repeat x2
Static abs. 2 x 30 secs.
Table top (control pelvis) x10. Repeat x2. (on all fours, extend leg out behind without tilting pelvis.

Flexibility

Chest stretch
Rear shoulder
Quads
Hamstrings
Adductors
Hold for 25 secs each one, 3-7 times each week.

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