The advanced fitness programme: Week five

Wednesday
Cardio training (either an aerobics/combat class, treadmill or a jogging/cycling session of about 40 minutes - with warm up and cool down either side)

Thursday
Repeat Monday's assignment.

Friday
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.

Saturday
Dancing, brisk walk, cycling or skipping.

Sunday
Rest day - you deserve it!