Day 16: Light Endurance
Increase workout duration again by 10 to 15 percent from what you did on Day 9 (as outlined below). If running, you should hit 36 to 40 minutes. 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 and 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 range of motion.
Choose one of the cardio workouts below. During the first third of the session, go easy; for the second third, crank the intensity up to moderately hard; and for the final third, push it (on a scale from 1 to 10, you should be at 8 or 9). Because different activities require different metabolic demands — rowing is more taxing than cycling, for example — the amount of time you’ll work varies by sport.
- Row: 18-20 minutes
- Swim: 18-20 minutes
- Run: 36-40 minutes
- Bike: 73-79 minutes