Mon/Wed/Fri cardio: Go for a brisk 45-minute walk, preferably including up and down terrain.
Tues/Thurs/Sat muscular: Spend 30 minutes climbing up and down the local bleacher stairs (or a nice steep hill). Take regular short rests.
Mon/Wed/Fri cardio: Add short stints of jogging to your walk.
Tues/Thurs/Sat muscular: same 30-minute routine, just cut down on rest time.
Mon/Wed/Fri cardio: Begin pushing yourself, walking less and jogging more.
Tues/Thurs/Sat muscular: Same 30-minute routine, add three squats and three lunges (don’t use weights) alternately during short rest periods.
Mon/Wed/Fri cardio: Try to jog the majority of your 45 minutes.
Tues/Thurs/Sat muscular: Try to spend the entire 30 minutes climbing your stairs or hillside, alternating between five squats and five lunges every few minutes. Only rest at the ten and twenty minute marks.
Mon/Wed/Fri cardio: Warm up, then alternate two minute sprints with walking to catch your breath. 45 minutes.
Tues/Thurs/Sat muscular: Wear a pack with 20 pounds of weight in it during your routine. Rest when needed.
Mon/Wed/Fri cardio: Back to jogging, but pick up the pace a bit.
Tues/Thurs/Sat muscular: Try to get through your routine – hiking with pack and five crunches/lunges every five minutes – without stopping to rest.
Mon/Wed/Fri cardio: Back to sprinting/walking. Push yourself.
Tues/Thurs/Sat muscular: Add five pounds to your pack (total 25), same routine.
Mon/Wed/Fri cardio: Trade the jogging in for a smooth relaxed 45 min run. (Faster than jogging, but not a sprint)
Tues/Thurs/Sat muscular: Same routine as week seven, but carry your bow or rifle (empty of course) or object of similar weight/balance).
Mon/Wed/Fri cardio: Sprinting and walking. Keep pushing.
Tues/Thurs/Sat muscular: Add five pounds – you’re up to 30 pounds plus your rifle/bow. Stay strong and focused.
from your whole family.
Grant us your peace in this life,
save us from final damnation,
and count us among those you have chosen.