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January 4, 2008

Power Up Your Life Workout Plan, Part 2

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WEEK 4

Weights: Perform 3 sets of 15 reps per exercise, heavy weight. Follow each set with 1 minute of jumping rope as fast as you can sustain for the minute.

Monday
Resistance training moves 2, 3, 7, 9, 10 + Treadmill jogging for 10 minutes at incline 2, speed 6.5MPH; Stairclimber or Step Mill for 10 minutes, speed 5 (no holding on!); Elliptical trainer for 10 minutes, incline 15, resistance 10

Tuesday
Resistance training moves 1, 4, 5, 6, 8 + Treadmill for 42 minutes (2 minutes jog at incline 2, speed 7 MPH; 5 minutes walk, incline 5, speed 3.7, repeat sequence six times)

Wednesday
rest

Thursday
Resistance training moves 2, 3, 7, 9, 10 + Stationary bike for 30 minutes at resistance 7, speed 15 MPH; Stairclimber 10 minutes at speed 5. No hands!

Friday
Resistance training moves 1, 4, 5, 6, 8 + Run/walk for 3 miles. Run a mile on incline 2, speed 6.0; walk a mile, incline 12, speed 3.5; run last mile on incline 2, speed 6.0

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio


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