Muscle it Up: The Workout (Week Five)

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