If you've already done the first Shape Up Challenge fitness plan or you're already a regular exerciser you're ready for a more advanced 8-week plan. Your aim is to increase your strength, stamina, flexibility and co-ordination.
The focus of this plan is variety. We all know that cross-training is the key to a successful workout as it keeps your muscles from becoming adapted to one form of exercise. Although your body will benefit from say 5 gym sessions a week, it will benefit even more if you shake it up to include, a combat aerobic class, another cardio session as well as a stretching class such as yoga or pilates.
Enjoyment is one of the most important factors in making exercise a part of your life in the long-term. Remember you can always swap an aerobics class for an indoor cycling class. Do a studio weight lifting class instead of a session in the gym. Try aqua aerobics instead of a legs bums and tums class. Find an activity you look forward to that gives you results and before you know it, the `looking fantastic' comments will be flowing in.
Remember that it is still important to pace yourself throughout the next eight weeks and if there's one day you really can't face working out - listen to your body and miss that day and resume the next without the guilt.
However if it's a case of laziness and it's motivation that you need - visit the Shape Up Challenge message board for inspirational advice and support:
Before you begin week one, take a look at: The Shape Up Challenge fitness guidelines.
If you have read the guidelines, go directly to:
- Week one: Advanced fitness assignment
- Week two: Advanced fitness assignment
- Week three: Advanced fitness assignment
- Week four: Advanced fitness assignment
- Week five: Advanced fitness assignment
- Week six: Advanced fitness assignment
- Week seven: Advanced fitness assignment
- Week eight: Advanced fitness assignment
Click here to get back to The Shape Up Challenge start page.