Gym-free Challenge - Week 1

Gym Free Challenge: Week 1

This week you will be working all the muscle groups in the over-all body strengthening routine

Exercise programme:

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

Cardio workouts

Your cardiovascular training should consist of a 30-minute workout, training at 65-80 per cent of your heart rate max . Try to vary your workouts, so that you include activities such as power walking, running, cycling and swimming.

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