The advanced fitness programme: Week four

Wednesday
Rest or easy yoga class. If there isn't a yoga class available and you feel like a stretching exercise, go through the stretching routine in the work out at home programme.

Thursday
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
2 x 10 minute skipping sessions