Gym Free Challenge: Week two

Now we're switching the focus to your lower-body. Squats and lunges here we come!

Exercise programme

Day 1: Cardio workout
Day 2: Gym-free toning workout
Day 3: Rest
Day 4: Cardio workout
Day 5: Gym-free toning workout
Day 6: Rest
Day 7: Gentle cardio such as walking

Cardio
Try something new for one of your cardio sessions this week, such as a kick-box aerobics video. You should aim for at least three 30-minute cardio sessions this week.

Training tips

  • If you have any health conditions or concerns please consult a doctor before embarking on this fitness programme
  • Complete your movements smoothly and slowly. Different muscles have different points of weakness, so try to execute each exercise with control and avoid jerky actions
  • Make sure you perform your cardio exercise at the right level. If you were to hold a conversation with a friend while you exercise, you should be able to have a breathy conversation with them, but not talk continuously
  • Don't forget to warm-up and cool down

Week 2 Strength Routine

  1. Static lunges
  2. Swiss ball squat
  3. Dyna-Band one-legged press
  4. Knee dips



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