Improving your fitness level means doing the little things better. So, the next time you're in the gym, try to engage your abdominal muscles (by keeping them pulled in) throughout all your exercises. Try using one new cardio and one new weightlifting machine as well. See if you can do your cardio routine for at least five minutes longer than usual, but not more than 10 minutes longer than normal. If you're not sure how to use the machines, ask a trainer or gym staff member.

When you are strength training remember to lift and lower your weights slowly. The slow-and-controlled method also applies to resistance exercises such as squats and press-ups.

Here's this week's assignment:

Monday
Do the exercise programme - either working out at the gym or working out at home focusing on each specific muscle group as you do the programme.

Tuesday
Improve your cardio workout by trying something that you haven't done before such as skipping or rollerblading.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest day.