Diet & Fitness 

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The advanced fitness programme: Week two

This week, try adding a yoga class in to your exercise routine. There are many different types of yoga so at first it can be quite confusing as to which one to choose. Start off with a general or 'everyday' yoga class. Many yoga styles are not fat-burning so you definitely need to keep your cardio training up as well. Yoga is great for mind and spirit well-being as well as enhancing flexibility and strength. As you're flexibility improves, so will the rest of your workouts - you will be able to kick your leg that bit higher in the aerobics classes and your posture and alignment will improve.

Yoga is normally practised daily, but as part of a workout programme try and get to a yoga class at least once a week. If you can't get to a yoga session there are plenty of videos on offer - try to pick something that looks fun and inspirational. Remember to stretch everyday at home in order to lengthen muscles and to improve range of motion.

Monday
Complete either the workout at the gym or workout at home programme. To make it more challenging try holding dumbbells, or a cans of baked beans in each hand when doing the squat exercises. When doing the lunges hold a bodybar behind the head, resting it on the fleshy part of the shoulders. If you can get hold of some ankle weights then use these when working your inner and outer thighs.

To advance your tummy crunches, place the feet further away from your bottom. To blast that area further, take your legs up to a table top position, hips and knees at right ankles and crunch in this position. To advance even further, take the arms from behind the head and extend them so the upper arms are in line with the ears.

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