At week three you should be feeling an improvement in your fitness.
Friday: Hill walk.
Find a moderately steep (about 30deg) hill of about 300m to 400m and power-walk up it five times, working at 8-10 on our scale of effort.
Take as much time as you like to walk back down (if you are feeling good, walk back down fast so as to reduce your recovery time).
Have a five-minute flat walking warm up before starting this hill drill.
Saturday: Long flat walk.
Duration today is 70-90 minutes working at 5-6 on our scale of effort.
Over the past three weeks your fitness should have improved and your moderate pace walk should be faster than on weeks 1 and 2.
Sunday: Rest day.
By now our rest days simply mean no programmed exercise. I know you will still be doing more general activities such as gardening, mowing the lawns and having activity-based fun with the family.
Remember we still expend energy doing these day-to-day activities.
Monday: Repeat the hill walk you did on Friday.
Try having a little less recovery between hill climbs today. Still work at 8-10 on our scale of effort.
Remember to keep your posture strong by contracting (tensing) your abdominal muscles and keeping your shoulder blades back in an upright position.
Also remember to pump your arms as you are climbing this hill.
Tuesday: Repeat the long flat walk today at an effort level of 6-10.
This is a moderate intensity walk.
Have a go at doing this walk on the hard sand at the beach or around the park if you can, because we will soon be beginning other types of exercises on the beach and park.
Again, remember to pump the arms, contract the abdominals and keep your posture strong.
Wednesday: Step-ups today.
Let's make this a really good, solid session as it is the last time we are using the stairs at home on our programme.
Remember to use a step that comes up no higher than to the middle of your shin.
Complete 130 step ups at an effort level of 8-10. Rest for 30 to 60 seconds and complete this seven times today.
Thursday: 40-minute fast walk that is undulating.
This simply means you choose a walk that has a lot of hills. We are working at 7-10 on our scale of effort so keep the pace high.
If possible; complete your exercise in the morning.