This week, try adding a yoga class in to your exercise routine. There are many different types of yoga so at first it can seem quite confusing.

It's probably best to start off with a general or 'everyday' yoga class. Many yoga styles are not fat-burning so you definitely need to keep your cardio training up as well. Yoga is great for mind and spirit well-being as well as enhancing flexibility and strength. As you're flexibility improves, so will the rest of your workouts - you will be able to kick your leg that bit higher in the aerobics classes and your posture and alignment will improve.

Yoga is normally practised daily, but as part of a workout programme try and get to a yoga class at least once a week. If you can't get to a yoga session there are plenty of videos on offer - try to pick something that looks fun and inspirational. Remember to stretch everyday at home in order to lengthen muscles and to improve range of motion.If you have any questions or want to talk to others who are enjoying the same Challenge, visit us on the Shape Up Challenge message boards:

Monday
Complete either the workout at the gym or workout at home programme. To make it more challenging try holding dumbbells, or a cans of baked beans in each hand when doing the squat exercises. When doing the lunges hold a bodybar behind the head, resting it on the fleshy part of the shoulders. If you can get hold of some ankle weights then use these when working your inner and outer thighs.

To advance your tummy crunches, place the feet further away from your bum. To blast that area further, take your legs up to a table top position, hips and knees at right angles and crunch in this position. To advance even further, take the arms from behind the head and extend them so the upper arms are in line with the ears.

Tuesday
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)

Wednesday
Rest or easy yoga class

Thursday
Interval Training
Do 45 minutes of 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.

Friday
Repeat Monday's assignment

Weekend
Brisk walk or easy cycle and relax!

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