Week 10 Calendar

Day

Cardio 

Nutrition

Strength/Flexiblity

Day 64

Interval
Option 1:  Treadmill Interval
Option 2:  Speed & Endurance 
Option 3:  Choose your own interval activity by alternating high intensity and low intensity exercise for 20-30 minutes.

Antioxidants
Learn about why you need antioxidants and where to get them. 

Stretch after cooling down from your cardio.

Day 65

Active Rest

Vitamin C
Vitamin C is an antioxidant and it also helps your body resist infection and heal wounds. 

Chest - Choose 2-3 exercises from the chart (example: chest press, pushups and flies)  
Shoulders - Choose 2-3 exercises from the chart (ex.:  military press, lateral raise and front raise).  
Triceps - Choose 1-2 exercises from the chart (ex.: dips and kickbacks). Perform 2-4 sets using enough weight that you can ONLY complete 12 reps.  Rest 30-60 seconds between sets.

Day 66

Endurance
Option 1: Cardio Endurance Workout 
Option 2:  Choose an activity and maintain a steady pace for 25-45 minutes.  
Challenge:  Add FOUR or more of these Pylometric Moves at the end of your workout.

Edamame
I've mentioned edamame before and I bring it up again because I've really fallen in love with these little soybeans.  They're an excellent source of protein, so give them a try!

Abs:  Choose one workout from the following:
Dynamic Abs
Abs & Back
One of the Sample Ab Workouts
Stretching Workout

Day 67

Light Cardio 
Do a little light cardio today--20 or so minutes of your favorite activity.  

Low-Fat Sauces
One way to spice up your healthy meals is with low-fat sauces that add interest and complexity to your food.  k me.

Back:   Choose 2-3 exercises from the chart
Biceps:  Choose 2-3 exercises from the chart.  Perform 2-4 sets using enough weight that you can ONLY complete 12 reps.  Rest 30-60 seconds between sets.

Day 68

Variety
Option 1: Cardio on the BOSU 
Option 2:  Boot Camp workout
Option 3: Maintain a steady pace for 30-45 minutes.  

Tools for Healthy Cooking
Equipment that saves you time, money and calories. 

Abs:  Choose one workout from the following:
Dynamic Abs
Abs & Back
One of the Sample Ab Workouts
Mat Workout

Day 69

Active Rest

Eating Out
If you're like me, eating healthy at home is a little easier than doing it out in the real world.  Explore some simple ways to make your meals healthier when you dine out.  

 

Legs:  Choose one of the following lower body workouts:
Lower Body Blast
Hips, Butt & Thighs
Quick Fix Lower Body
Perform 2-4 sets using enough weight that you can ONLY complete 12 reps.  Rest 30-60 seconds between sets.