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
Monday
Resistance training moves 2, 3, 7, 9, 10 + treadmill jog for 40 minutes at incline 2, speed 5.5
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + treadmill jog for 20 minutes at incline 2, speed 6.0, then 20 minutes of 30 seconds fast (incline 2, speed 8.0) and 30 seconds regular (incline 2, speed 6.0)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + elliptical trainer for 45 minutes at incline 10, resistance 8, strides per minute 130
Friday
Resistance training moves 1, 4, 5, 6, 8 + elliptical trainer for 45 minutes at incline 5, resistance 8, 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
Weights: 5 sets of 8 reps, heavy weight
Monday
Resistance training moves 2, 3, 7, 9, 10 + treadmill walk for 45 minutes at incline 12, speed 3.5
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + elliptical trainer for 45 minutes (15 minutes at incline 10, resistance 8; 15 minutes at incline 5, resistance 8, pedaling backward; 15 minutes at incline 15, resistance 8, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + treadmill walk for 45 minutes at incline 15, speed 3.2
Friday
Resistance training moves 1, 4, 5, 6, 8 + repeat cardio from Tue
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
Click forward to Page 3 for the WEEK 3 workout plan
WEEK 3
Weights: perform 1 set of 100 reps per exercise, light weight (25% of your regular weight)
Monday
Resistance training moves 2, 3, 7, 9, 10 + Stair climber for 30 minutes, level 5 (no hands resting on railing!)
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + Elliptical trainer for 45 minutes (15 minutes: incline 10, resistance 10; 20 minutes: incline 3, resistance 10, pedaling backwards, and pick up your speed and keep your RPM's (revolutions per minute) over 100; 10 minutes: incline 15, resistance 10, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + Interval jogging for 45 minutes (5 minutes jog at incline 5, speed 5.0 MPH; 5 minutes incline 10, speed 3.4 MPH, alternate nine times)
Friday
Resistance training moves 1, 4, 5, 6, 8 + repeat cardio from Tue
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
Click forward to Page 4 for the WEEK 4 workout plan
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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