So, how did you get on last week? Hopefully, you managed to stick with the exercise programme and enjoy your rest days.

This week, I want you to concentrate on the quality of your strength training exercises and add intensity to them by making each move slower and more controlled. This works your muscles harder, as you are not relying on momentum and gravity to complete the move. One tip that might help you do your moves more slowly is to count to two, four or eight as you lower and lift the weights. With other moves like squats, lower yourself down for the count of four and raise yourself back up for the count of four.

If you want your workout to be even tougher, add light weights to your resistance movements and go from one move to the next without resting. Be careful not to overdo it, though.

Have fun.

Monday
Complete either the gym workout or home workout. This time, complete the exercise programme with slower movements and shorter breaks between exercises. Try to increase your repetitions to 20. Make sure you warm up and stretch for approximately 10 minutes and cool down and stretch after each session.

Tuesday
Warm up, then take a brisk walk or run, do step-ups or cycle for 20 to 25 minutes. For those of you who need more of a challenge, you can try interval training. You do this by increasing your pace and effort for two minutes, then lowering your intensity and pace for two minutes, then increase your pace again for two minutes, regardless the type of exercising you're doing. Keep alternating your pace as long as you are comfortable. Cool down and stretch at the end.

Wednesday
Rest.

Thursday
Repeat Tuesday's assignment.

Friday
Repeat Monday's assignment.

Saturday
Repeat Tuesday's assignment.

Sunday
Rest.