The exerciseXpress Challenge Week 2

Welcome to the second week of the exerciseXpress challenge!

This week has been a bit of a wipe out for me I got a secondary sinus infection at the start of the week, which meant I had to take it easy over the week!  However, I did manage to do walking each day.

Monday

Day off

Tuesday

30-60minute jog/run

It is now time to extend our fitness level from last week.  Therefore, the fruition of this exercise has increased.  I want people to push for 30 minutes 60 minutes.

Wednesday

Swimming Session

There are two different types of swimming session.  If you are feeling tired from yesterdays run then I would recommend doing the beginner session, otherwise the advanced session is there for those who want an extra challenge.

The Beginner
200 Freestyle warm-up
200 Backstroke or Breaststroke
4 x 100 Freestyle
200 Choice swim-down

The Advanced
400 Freestyle warm-up
4 x 100 Breaststroke
4 x 100 Freestyle
4 x 100 Backstroke
2 x 50 Freestyle
2 x 50 Breaststroke
2 x 200 Free Kick
400 Choice swim-down

Thursday

A recovery day

Today should be a recovery day therefore just do some stretches and maybe a gentle walk.

http://www.netfit.co.uk/stretching.htm

http://www.goforyourlife.vic.gov.au/hav/articles.nsf/pages/Stretches_and_back_care_exercises

Friday

25-50minute jog/run

This is our last exercise session of the week so time to push a bit harder.  By now, we should being feeling some muscle soreness so try hard (but work within your limits) as tomorrow is a recovery day!

Saturday/Sunday

A weekend off!

It is essential that you rest, stretch and recover over the weekend.  I am developing an extensive 3^rd week program, which will be posted on Sunday.

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