The Programme, week 3: Simon's exercises

Aerobic

Steady jog 2x25
Other exercise boxercise class; 1x mountain bike ride

Strength/cardiovascular training

Cardio circuit full press-ups - 5 wide, 5 narrow, 10-sec rest, repeat x4; dynamic lunges x 10 each leg followed by 30sec wall squats, repeat x3; tricep dips 3x max no

Flexibility training

Hamstring stretch 30sec
Gluteal stretch 30sec
Quad stretch 30sec
Calf stretch 30sec
Adductor stretch 30sec


Core stability training

Static abdominals 2x30sec
Elbow to knee twist 3x20
Back extensions 2x15

To be done twice a week