The Programme, week 3: Rachel's exercises
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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