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Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio

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Your Day-by-Day Workout Guide

Our detailed Daily Workout Plan, below, takes you through each of your given strength and cardio workouts. On your strength days (three a week), you'll vary the number of sets and reps while choosing between exercise options A and B. (Note: You'll always do 12 to 15 reps of the ab moves.) For the cardio days (also three days a week), you'll change the length and/or type of workout. If you're short on time, double up your strength and cardio and take an extra rest day or optional light aerobic day.

 
Week 1 Move
Day 1 Strength Option A: Do 1 set, 12 to 15 reps (endurance)
Day 2 Cardio Workout 1: 30 minutes (tempo training)
Day 3 Strength Option A: Do 1 set, 8 to 10 reps (power) Perform each move with a more dynamic burst of energy.
Day 4 Cardio Workout 2: 32 minutes (interval training)
Day 5 Cardio Workout 2: 32 minutes (interval training)
Day 6 Cardio Workout 3: 40 minutes (metabolic base training)
Day 7 Off or optional light aerobic activity (30 minutes)

Average Weekly Total Calories Burned: 1,272 (Week 1)

Week 2 Move
Day 8 Strength Option B: Do 2 sets, 12 to 15 reps (endurance)
Day 9 Cardio Workout 1: 35 minutes (tempo training)
Day 10 Strength Option B: Do 2 sets, 8 to 10 reps (power)
Day 11 Cardio Workout 2: 38 minutes (interval training)
Day 12 Strength Option B: Do 2 sets, 5 or 6 reps (build muscle)
Day 13 Cardio Workout 3: 45 minutes (metabolic base training)
Day 14 Off or optional light aerobic activity (35 minutes)

Average Weekly Total Calories Burned: 1,707 (Week 2)

Week 3 Move
Day 15 Strength Option A: Do 3 sets, 12 to 15 reps (endurance)
Day 16 Cardio Workout 1: 40 minutes (tempo training)
Day 17 Strength Option A: Do 3 sets, 8 to 10 reps (power)
Day 18 Cardio Workout 2: 44 minutes (interval training)
Day 19 Strength Option A: Do 3 sets, 5 or 6 reps (build muscle)
Day 20 Cardio Workout 3: 50 minutes (metabolic base training)
Day 21 Off or optional light aerobic activity on any mode (40 to 45 minutes)

Average Weekly Total Calories Burned: 2,174 (Week 3)

Week 4* Move
Day 22 Strength Option B: Do 3 sets, 5 or 6 reps (build muscle)
Day 23 Cardio Workout 3: 60 minutes (metabolic base training)
Day 24 Strength Option B: Do 3 sets, 8 to 10 reps (power)
Day 25 Cardio Workout 2:50 minutes (interval training)
Day 26 Strength Option B: Do 3 sets, 12 to 15 reps (endurance)
Day 27 Cardio Workout 1: 45 minutes (tempo training)
Day 28 Off or optional light activity on any mode (45 to 55 minutes)
 

Originally published in Fitness magazine, November 2005

 

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Chinchilla wrote:

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1/10/2012 05:55:05 PM Report Abuse

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