... minute bursts on each machine, Stretching Friday Walk/jog for 30 minutes (as on Tuesday) 6 x 5 minutes on bike (1 min rest in between next 5 minutes) Stretching Saturday Go Swimming and do 4x400m lengths with short rest of 1-2 minutes before next length FREE Weight training (circuit) program; 10 minute bursts on each machine (may overload your system, if so have 2-3 minute break in between the rest of the machines 10 minute session), Stretching Sunday 11/2-2 hour on different terrain hike (jog the downhill sections) FREE Count your heart beat before exercising then go for a 10-15 minute jog (including up hill) and then count your heart beat after exercising, note down the result 3 Tuesday Jog 5 minutes, walk 1 min (x5) Try to cycle 1000m in less than 5 minutes Stretching Wednesday Jog 7 minutes, walk 1 min (x4) FREE Weight training (circuit) program; Stretching Friday Jog 10 minutes, walk 2 minutes, jog 8 minutes, walk 2 minutes, jog 10 minutes, walk 2 minutes 6 x 5 minutes ...

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