WEEK 1

For all resistance-training workouts this week, perform 3 sets of 15 reps with moderate weight for each exercise.

Monday

Moves 2, 4, 7, 9, 10 + treadmill jog for 40 minutes at incline 5, speed 5

Tuesday
1, 3, 5, 6, 8 + treadmill jog for 20 minutes at incline 2, speed 6.5; 20 minutes of wind sprints (30 seconds at incline 2, speed 6.5, 30 seconds at incline 2, speed 9.0)

Wednesday
Rest

Thursday
2, 4, 7, 9, 10 + elliptical trainer for 45 minutes at incline 10, resistance 8, strides per minute 140

Friday
Resistance training moves 1, 3, 5, 6, 8 + elliptical trainer for 45 minutes at incline 5, resistance 10, strides per minute 130

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio

Click forward to Page 2 for the next week's workout plan

WEEK 2

For all resistance-training workouts this week, perform 5 sets of 8 reps with heavy weight (so heavy you can't do more than 8 reps with it) per exercise.

Monday

Moves 2, 4, 7, 9, 10 + treadmill walk for 45 minutes at incline 15, speed 3

Tuesday
1, 3, 5, 6, 8 + elliptical trainer for 45 minutes (15 minutes at incline 5, resistance 10, pedaling backward; 15 minutes at incline 15, resistance 10, pedaling forward).

Wednesday
Rest

Thursday
2, 4, 7, 9, 10 + treadmill walk for 60 minutes at incline 15, speed 3.

Friday
1, 3, 5, 6, 8 + repeat cardio from Tuesday.

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio

Click forward to Page 3 for the next week's workout plan

WEEK 3

For all resistance-training workouts this week, perform 1 set of 100 reps with light weight (25% og your regular weight) per exercise.

Monday

Moves 2, 4, 7, 9, 10 + stairclimber for 30 minutes, level 7 (no hands!)

Tuesday
1, 3, 5, 6, 8 + elliptical trainer for 45 minutes (15 minutes at incline 5, resistance 12, pedaling backward; 15 minutes at incline 15, resistance 15, pedaling forward).

Wednesday
Rest

Thursday
2, 4, 7, 9, 10 + interval jog for 45 minutes (5 minutes at incline 5, speed 5; 5 minutes at incline 10, speed 3.4; alternate 4 times, end with 5 minutes at incline 5, speed 5.

Friday
1, 3, 5, 6, 8 + repeat cardio from Tuesday.

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio

Click forward to Page 4 for the next week's workout plan

WEEK 4

For all resistance-training workouts, perform 3 sets of 15 reps with heavy weight followed by 1 minutes of jumping rope as fast as you can sustain for the minute.

Monday

Moves 2, 4, 7, 9, 10 + treadmill jog for 10 minutes at incline 2, speed 7; stair-climber or step mill for 10 minutes, speed 7 (no hands!); elliptical trainer for 10 minutes, incline 15, resistance 12.

Tuesday
1, 3, 5, 6, 8 + treadmill for 42 minutes (jog 2 minutes at incline 2, speed 7; walk 5 minutes at incline 5, speed 4; repeat 6 times.

Wednesday
Rest

Thursday
2, 4, 7, 9, 10 + stationary bike for 30 minutes, resistance 8, speed 15; stair-climber or step mill for 10 minutes at speed 7 (no hands!)

Friday
1, 3, 5, 6, 8 + run/walk 3 miles (run 1 mile at incline 2, speed 6.5; walk 1 mile at incline 12, speed 3.5; run last mile at incline 2, speed 6.5)

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio

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