The Programme, week 3: Rachel's exercises

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Aerobic, strength/cardiovascular, flexibility, and core stability training

Aerobic

Steady jog 2x25min
Other exercise yoga class; 1x swim 25 lengths

Strength/cardiovascular training

Cardio circuit maximum number full press-ups; jump squats x10 followed by 30sec wall squats, repeat x3; alternate leg bridge x30sec; supine glute raise x10 each leg

Flexibility training

Hamstring stretch 30sec
Quads stretch 30sec
Adductors stretch 30sec x3
Calf stretch 30sec x3


Core stability training

Static abdominal 2x30
Abdominal crunch 2x15
Back extensions 2x15

To be done twice a week

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