Your Workout Plan
WEEK 4
Weights: 3 sets of 15 reps with heavy weight, followed by 1 minute of jumping rope fast
Monday
Resistance training moves 2, 3, 5, 7, 8 + 10 minutes treadmill jogging at incline 2 speed 5.5 MPH; 10 minutes: Stairclimber or treadmill, speed 4 (no holding on!); 10 minutes elliptical trainer, incline 15, resistance 7
Tuesday
Resistance training moves 1, 4, 6, 9, 10 + treadmill (42 minutes): 2 minutes jog on incline 2, speed 6 MPH; 5 minutes walk, incline 5, speed 3.5. Repeat 6 times.
Wednesday
rest
Thursday
Resistance training moves 2, 3, 5, 7, 8 + 30 minutes stationary bike, resistance 5, speed 15 MPH; 10 minutes stair climber or step mill, speed 4 (no hands!).
Friday
Resistance training moves 1, 4, 6, 9, 10 + + run/walk 3 miles. Run a mile on incline 2, speed 5.0; walk a mile, incline 10, speed 2.5; run last mile on incline 2, speed 5.5
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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