This week you step up the walking programme and make a few changes to your toning programme:

Week 9:

• Two 6km walks, one 5km walk and one fast 4km walk
• Two rest days 
• Two sessions of toning exercises, consisting of: 
  
  (Remember: each set consists of 15 repetitions!) 

2 Sets of Push ups

2 Sets of Lunge/Squat combo's

2 Sets of Bench Dips

2 Sets of Bicep Curls

2 Sets of Abdominal Crunches

1 Set of Abdominal Oblique Crunches

2 Sets of Inner Thigh Exercises

2 Sets of Outer Thigh Exercises

GOOD LUCK!