Take 5 Exercise Plan for Fitness Level 3

Start at level 3 if you have been exercising 3 or more times a week in the last three months, and feel that level 2 would not be challenging enough for you. To keep improving your fitness when you have completed the four weeks of exercise plan 3, increase the duration of your workout 2-3 of the 5 times a week you do it - by adding more tracks to your step workout, and by doing two sets of exercises 2-4.

Dance

Pop in your favourite fast pace CD and dance. Put plenty of energy into it exaggerate your movements and have fun! Do 2 sets of 10 Star Jumps during each track. Dance for 3 tracks in week 1, 4 in week 2, 5 in week 3 and 6 in week 4.

Knee Press-Up

Lie on your front, with palms down at the sides of your shoulders. Pull your tummy in and push up from the floor aiming for a straight line from head to knees, lower yourself slowly back to start position. Do 8 repetitions (reps) in week 1, 10 in week 2, 12 in week 3 and 14 in week 4.

Bridge

Lie on your back with your knees bent and feet flat on the floor. Slowly raise your bottom until you have a straight line from shoulder to knees. Keeping thighs together, lift one foot until leg is straight, lower slowly and repeat with the other leg, return to start position. Do 8 reps in week 1, 10 in week 2, 12 in week 3 and 14 in week 4.

Back Lift

Lie on your front with your hands on either side of your head. Slowly lift your shoulders and chest as far as is comfortable, hold for 2 seconds and return to starting position. Do 8 reps in week 1, 10 in week 2, 12 in week 3 and 14 in week 4.

Crunch

Lie on your back with your knees bent, feet flat on the floor, hands beside your ears. Pull your tummy in and slowly lift your head and shoulders off the floor as far as is comfortable, hold for 2 seconds and slower lower down. Do 8 reps in week1, 10 in week 2, 12 in week 3 and 14 in week 4.

Luxury Stretch

Lie on your back with your knees bent, feet on the floor and arms by your sides. Wiggle your hips downwards away from your ribs then, one by one, slide your feet away from your body till your legs are straight Keeping arms straight, lift them over your head until they are stretched out on the floor behind your head, relax into the stretch. Hold for 1 minute week 1 & 2, 2 minutes week 3 & 4.