The Programme, week 4: Rachel's exercises

Cardiovascular, resistance, flexibility, abs and low back exercises

Cardiovascular

2 x run intervals (4 mins fast, 2 mins moderate)
1 x swim 24 lengths of local pool, alternating 1 sprint and 1 recovery lap.
Other: 1 x yoga class

Resistance: 2 x week

Full press-ups: 3 x 10
Step ups with high knees: 2 x 15 each leg
Slow wide squats with heel kicks: 2 x 30
Supine glute raise x10 each leg

Flexibility: 2-3 x week

Hamstrings and quads: 1 x 30 secs
Adductors and calves: 3 x 30 secs

Abs and low back

Reverse curls: 2 x 10
Slow cycle abs: 2 x 6 (hold for 3 secs each leg)
Alternate arm and leg lifts: x 20