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Muscle it up: The Workout (Week Seven)

Be Strong

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Monday:

Strength training: clock lunges (3 sets w/ press); step-ups (low step, 3×30 sec., w/weight); leg press (3x 45 sec); picnic table jumps (3 sets); ball press (2 sets); ball curls (3 sets, Pos.3, no weight); upside down rows (3 sets, Pos. 2); yoga poses

Tuesday:

Cardio (bike/hike/trail run): steady 40— 50 min. at PE 8 + 10 min. stretching

Wednesday:

Strength training: (see Monday, Week 7)

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 7) + 10 min. stretching

Sunday:Kickboxing or yoga class

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