Your Workout Plan

WEEK 3

Weights: 1 set of 100 reps with light weight (25% of your regular weight) per exercise

Monday

Resistance training moves 2, 3, 5, 7, 8 + 20 minutes stationary bike for 20 minutes at resistance 5, speed 12 MPH; 20-minute treadmill walk at incline 10, speed 3.2

Tuesday

Resistance training moves 1, 4, 6, 9, 10 + elliptical trainer for 45 minutes (15 minutes at incline 10, resistance 5; 20 minutes: incline 3, resistance 3, pedaling backward and keeping RPMs over 100, 10 minutes at incline 15, resistance 10, pedaling forward)

Wednesday

rest

Thursday

Resistance training moves 2, 3, 5, 7, 8 + interval jogging for 40 minutes (5-minute jog at incline 2, speed 5.0; 5 minutes at incline 10, speed 3.2. Repeat four times)

Friday

Resistance training moves 1, 4, 6, 9, 10 + repeat Tuesday's cardio

Saturday

rest or repeat Monday's cardio

Sunday

rest or repeat Thursday's cardio

Go to page 4 for your WEEK 4 workout plan