Day 13: Long Endurance
In week two, increase workout time by about 10 to 15 percent from Day 6. So if you’re running, you should go from 45 minutes to 50 to 52 minutes (as outlined below). Intensity stays the same.
Perform each exercise for 30 seconds; repeat once.
Lift one knee, then the other, as high as you can, staying light on toes. Imagine doing a crunch each time you bring knee toward chest.
Kick one heel, then the other, back toward butt; keep torso upright, shoulders down.
With feet wide and hands in front of you, squat low and shuffle five paces to right, then reverse.
Clap hands at top and slap thighs at bottom to ensure full and range of motion.
Choose a cardio workout below. During the first half of the workout, gradually ramp up from an easy to moderate intensity. (On a scale from 1 to 10, you should peak at 4 or 5, tops.) Hold that intensity for the rest of the workout. Again, because different activities have different metabolic demands — swimming will tire most of us far faster than jogging will, for example — the amount of time you’ll spend working varies by sport.
- Row: 22-23 minutes
- Swim: 22-23 minutes
- Run: 49.5-51.75 minutes
- Bike: 99-103.5 minutes