Have just completed the following Spoon Beginner Off-Day Routine:

Warm Up: 30 minute power walk

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest: 20 x each leg

L-Kicks: 10 x each leg - still couldn't managed 15

Cool Down: 3 minutes leisurely walk


According to the EYS book, the Core Workout should be done 3 times per week, and the Off-Day Routine 2 to 3 times per week (this is until you have slimmed down to your ideal weight and then you ease up and do it 1 to 2 times). You shouldn't do two core workouts on consecutive days, but you can perform back-to-back off-day routines.

So I decided to do another Off-Day routine this morning because I want to get into the following routine with my work-outs;

I plan to perform the Core Workout on Sundays, Tuesdays and Thursdays, and on Fridays, Mondays and Wednesdays I will do the Off-Day routine.