The Programme, week 1: Jessica's exercises

Aerobic - four times a week
2x 25 mins jog using both hill and sprint intervals; 1x class (aerobic or yoga);
1x 20 mins swim (include front crawl sprints)

Strength - twice a week
Press ups (from knees): 2x12
Seated row: 2x12
Tricep dips: 2x12
Leg raises (outer thigh): 2x12 using band
Leg raises (inner thigh): 2x12 using band
Lunges: 2x12
Squats with gym ball: 2x12
Wall sit: 2x 1min

Flexibility - every day
Quad stretch: hold for 30 secs
Hamstring stretch: hold for 30 secs
Gluteal stretch: hold for 30 secs
Calf stretch: hold for 30 secs
Chest and back stretch: hold for 30 secs
Tricep stretch: hold for 30 secs

Core stability - twice a week
Crunches on gym ball: 3x15
Double crunches (lift shoulders and knees together): 2x15
Toe touches (lie on back, bend sideways, touch feet): 2x15
Back raises on gym ball: 2x15
The plank on feet: 1 min (gradually increase time)