Gym Free Challenge: Week 3

Tone your core for a flat stomach and good posture with this week's fitness plan

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: Step up the cardio with a swim

Cardio

Remember to continue your cardio work with three half-hour sessions. The combination of this with your strength training will ensure optimum results.

Training tips

  • If you have any health conditions or concerns please consult a doctor before embarking on this fitness programme
  • Do not hold your breath as you exercise. Breathe out on the exertions and breathe in as you return to the starting position
  • Breathe in as you lengthen the abdominal muscles and out as you contract them. Keep your breathing controlled and smooth
  • When doing abdominal crunches, you may feel pain in your neck. This is due to the fact that the abs are weak and the neck muscles are helping to lift the body up. It's a sign that you need to correct your technique. Make sure you are using your stomach muscles not your neck to pull you up

Don't forget to warm-up and cool down

Week 3: Strength Routine

  1. Waist worker
  2. Dyna-band knee-lift
  3. Swiss ball crunch
  4. The plank



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