You should be lifting the front of your chesttowards the ceiling, as ifyou are being lifted by apiece of string.Keep your head and neck asstraight as possible, so thatyou feel you are bending atthe hips, not at the neck.Return to the floor.
LOSING THE FAT
28-DAY OBJECTIVE: By the end of 28 days you will be able to jog for 20 mins, cycle for 1 hour, or swim for 30 mins. That means you’ll beable to burn off around a pound of pure fat every week.
Walk for 20 minsnon-stop
Walk for 30 minsnon-stop
Fast walk for 40 minsnon-stop
Alternate jogging2 mins and walk1 min for 20 mins
Swim for 30 mins, slowly,resting 1 minute at the endof each lengthSwim for 30 mins, slowly,resting 30 secs everyother lengthSwim for 30 mins, non-stop at a slightly quickerpace than last weekSwim for 30 mins, resting10 secs every other length
Cycle 20 mins at lowintensity (fairly gently)without stoppingCycle at a moderate effortfor 5 minutes, tick over for2 mins, repeat 3 timesCycle at a moderate effortfor 8 mins, tick over for 2mins, repeat twiceCycle for 1 hour with 4 fast5 mins bursts
Swim for 30 mins, slowly,resting 30 secs at the endof each lengthSwim for 40 mins, slowly,resting 30 secs everyother lengthSwim non-stop for 8 mins,rest 2 minutes then repeattwiceSwim non-stop for 15mins, rest 2 mins thenrepeat
Walk for 20 mins, includeslow jogging, for 30 secsevery 2 minutesRest or justthe abdominal workoutRest or just the abdominalworkoutFast walk 45 min non-stop
Rest or just the abdominalworkout (see left)Walk for 20 mins, but jogslowly between everysecond and third lamppost20 mins alternate walkand jog every minuteJog 5 mins, walk 2 mins,repeat 3 times
Long cycle ride 40 minsat low intensityLong cycle ride 50 minsat low intensityCycle 1 hour at lowintensityCycle 1 hour at lowintensity