Well done. You've made it though the first week and, hopefully, you are already starting to notice the benefits. You should be feeling more energetic, and I hope that you are as excited about starting this week as you were about the last.

This week we are going to step up your exercise programme a bit, and I've drawn up a weekly schedule for you below. As well as lots of exercise, I have built in rest days (yes, it's true - you get to rest with this programme). It is really important that you build these into your week because, as I always say, your body gets stronger during recovery, not during your actual workout.

These exercises should leave you feeling even more energised. If they don't, you are probably overdoing it. With all exercise, it is quality, not quantity, that counts, so it's important to listen to your body. If something hurts, stop doing it. If you are feeling particularly tired one day, either take it easy, or rest completely and do your workout on another day.

Good luck.

Monday
Complete either the gym workout or home workout. . Take short breaks in-between the exercises and do 10 to 15 reps of all the resistance moves.

Tuesday
After warming up for 5 to 10 minutes, take a brisk walk, do step-ups or cycle for 20 minutes. Cool down and stretch for an extra 5 to 10 minutes.

Wednesday
Rest day. No matter how keen you are to get fit, rest days - where you don't do any exercise at all - are an integral part of your fitness regime.

Thursday
Repeat Tuesday's assignment.

Friday
Rest day.

Saturday
Repeat Monday's assignment.

Sunday
Rest day.