Muscle it up: The Workout (Week Six)
Be Strong
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Monday:
Strength training: clock lunges (3 sets, no weight); step-ups (med. step, 3×30 sec.); leg press (3×30 sec.); picnic table jumps (2 sets); ball press (3 sets); ball curls (3 sets, Pos. 2); upside down rows (3 sets, Pos. 1, med. 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 6)
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 6) + 10 min. stretching
Sunday:Kickboxing or yoga class
