Today we're working on endurance--that means a steady state workout that lasts anywhere from 25-45 minutes. You want your intensity (when using this PE scale) to stay around 5-7. Your workout choices include:
Option 1: Choose one of the workouts on this cardio variety page, OR
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.
Strength and Flexibility Focus: Flexibility
Do your Stretching Workout after you cool down from your cardio workout.
Nutrition Focus: Substitutions
The first week of your program, you began keeping a food journal. Your first task that week was to substitute or get rid of something you eat on a regular basis that isn't good for you.
Today, you're going to do it again. Use the list you made during week one or your food journal and choose another food to either substitute or get rid of. See if you can find a substitute that's healthier, lower in calories AND makes you happy. Can you replace that donut with some whole wheat waffles and berries? What about soft drinks--can you handle a diet soda today? Take some time to find substitutions and make them at every opportunity. Cutting calories here and there really adds up!
Motivation
All week you've been into some positive thinking. Today you're going to motivate yourself by revisiting your goals. Remember the first week when you set your goals? Go back to your original goals to motivate yourself to finish your workout today. What if today's workout is one key component for reaching that goal? If that's true (and it is!), slap on your shoes and get moving because you're one step closer to success.
Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Week 3 Calendar | Week 2 | Week 1
