Muscle it Up: The Workout (Week Five)
Be Strong
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Monday:
Strength training: clock lunges (2 sets, no weight); step-ups (low step, 3×30 sec.); leg press (2×30 sec.); picnic table jumps (1 set); ball press (2 sets, low weight); ball curls (3 sets, Pos. 1); upside down rows (3 sets, Pos. 1, no weight); yoga poses
Tuesday:
Cardio (bike/hike/trail run): steady 40— 50 min. at PE 8 + 10 min. stretching
Wednesday:
Strength training: (see Monday, Week 5)
Thursday:
Rest day + 15 min. stretching
Friday:Cardio (bike/hike/trail run): 10 min. steady pace at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8
Saturday:Strength training: (see Monday, Week 5) + 10 min. stretching
Sunday:Kickboxing or yoga class
