Now, just because this program is coming to an end doesn't mean you can stop exercising now. Hopefully, this program has helped you establish an exercise routine that will keep you going for the long haul, whether it's the program I assigned or something you came up with yourself. Either way, it's time to strike out on your own and make your own schedule. I think you're ready, don't you?
You may have noticed how I changed your program each week. We started with a full body routine, then advanced you to a more intense routine. Once you got used to that, you moved on to a split routine. At the same time you were advancing in your exercises, I also had you progressing each week by adding reps or by adding weight. You should continue doing that for yourself to constantly challenge yourself. That means you should:
- Change your program every 4-6 weeks by changing the exercises, the resistance, the order of the exercises and/or your method of training.
- Try to change either the weight or the number of reps you're doing each week to challenge yourself.
- Change your cardio by trying new activities, new intensities and/or changing the duration.
- Be creative and don't be afraid to experiment!
Now that you know how to keep going, it's time for your final week in this 12 Week Program. Here's a hint of what you'll be doing: NOTHING! Yes, this is your very own week of rest. It's a good idea to give yourself a rest every so often...however, if you're afraid this will throw you off track, you'll welcome to keep exercising. Just try to slow down a bit and give yourself a little extra rest. Sometimes a break in the routine will help you come back refreshed, rested and more excited about your workouts.
I haven't abandoned you completely--I'll be offering tips for continuing your exercise program and you'll also get more nutritional information and assignments, and one last week of motivation to keep you going.
Day 78 | Day 79 | Day 80 | Day 81 | Day 82 | Day 83 | Week 12 Calendar |
