The advanced fitness programme: Week two

Wednesday
Rest or easy yoga class

Thursday
Interval Training
Do 45 minutes of interval training. After warming up, repeat any of the following interval cycles (4 minutes in length) 8 times and then remember to cool down and stretch.
Running: Moderately for 3 minutes and fast for 1 minute
Cycling: 3 minutes at light to medium resistance, 1 minute and slower and heavier resistance On the treadmill: 3 minutes at a moderate speed, then one minute fast or at a moderate speed on an incline.
Swimming: Breaststroke for 3 minutes, crawl for one minute.

Friday
Repeat Monday's assignment

Weekend
Brisk walk or easy cycle.
Relax! Push yourself with week two of the advanced fitness plan