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WEIGHTS

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For cardio workouts, alternate weight days between working on your upper and lower bodies. The weights should not be extremely heavy, but should be something you can do 25 - 30 reps of, for about 3 sets. (remember to take breaks of less than one minute between sets.)

For strength workouts, you will be doing weights daily and you will alternate upper and lower body workouts, but beyond that, you will do a four day cycle. Day 1 will have 25 - 30 reps for 3 sets focusing on upper body, Day 2 will involve maximum weights for the lower body. (For this, you will be attemting between 5 - 10 reps of heavy weight while exercising caution not to injure yourself. Continue until you reach your maximum lift weight.) Day 3 will be maximum weights for your upper body and lastly, Day 4 will be the 25 - 30 reps for 3 sets workout on your lower body.

*Remember to always be careful, and have a spotter for weights*

**Make sure you always do your weights before you do your run.**