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December 8, 2007

Your Workout Plan

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woman doing a step up and shoulder press

STEP-UPS WITH SHOULDER PRESS

Photo Credit: Ben Goldstein/Studio D

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Your body hates boredom. Give it the same workout every week, and it will stop delivering results. These workouts pack in the variety you need. Plus, they combine upper- and lower-body moves to get you out of the gym fast (check it out — you only need to do 5 resistance moves per gym session!).

The rules:
Cardio must be done after weights. And you must take at least one full day off every week, since your body builds strength while you’re resting, not while you’re working out.

WEEK 1

Weights: 3 sets of 15 reps, moderate weight per exercise

Monday
Resistance training moves 2, 3, 5, 7, 8 + treadmill walk for 30 minutes at incline 3, speed 3.0

Tuesday
Resistance training moves 1, 4, 6, 9, 10 + treadmill walk for 30 minutes at incline 1, speed 3.5

Wednesday
rest

Thursday
Resistance training moves 2, 3, 5, 7, 8 + elliptical trainer for 40 minutes at incline 10, resistance 5

Friday
Resistance training moves 1, 4, 6, 9, 10 + elliptical trainer for 40 minutes at incline 10, resistance 5

Saturday
rest or repeat Monday's cardio

Sunday
rest or repeat Thursday's cardio

Go to page 2 for your WEEK 2 workout plan


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