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February 11, 2008

Power Up Your Life Workout Plan, Part 3

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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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