From Paige Waehner,
Your Guide to Exercise.
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Cardio Focus: Endurance

Option 1: Choose one of the workouts on Cardio Variety page (modify as needed), OR 

Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.

Intermediate/Advanced: If you're looking for some variety, try this Boot Camp workout that includes cardio and strength training moves that will really challenge you!

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

Nutrition Focus: Chocolate!

Chocolate is a beautiful thing, isn't it? But only when it's a treat and not something you eat all the time. Did you hear that? If you like chocolate, today is your day--choose a chocolate treat you really love and savor every bite (make sure it's a reasonable portion). If you don't like chocolate, I'm not sure if anyone can help you. Seriously, have a treat and enjoy it.

Motivation

You're at the end of Week 3 of your weight loss program and, if you've been doing your workouts, you should be feeling pretty good about yourself. Looking back at all you've accomplished so far is a good way to motivate yourself to keep going. You're building a solid base of strength and endurance and you're on your way to reaching your goal. Keep up the good work!

Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Week 3 Calendar | Week 2 | Week 1