Spring Forward to Action 30-Day Challenge - Day 11: Cardio & Strength Training

by Heather Long | More from this Blogger

12 Apr 2006 03:58 AM

Welcome to Day 11 of your Spring Forward to Action 30-Day Challenge! How are you feeling today? For those of you who've been following the program, you may have noticed changes in your energy levels. Primarily, you should be experiencing a distinct energy boost along with the sense of accomplishment that comes with daily exercise.

Today, we're combining our cardiovascular exercise with strength training. You can refer back to previous entries for various different methods of building your cardiovascular strength and endurance. For those of you who may be a little tired of treadmills, stationary bicycles or other suggestions. Here's a new one:

The Elliptical Machine.

The elliptical machine is an all over body workout that provides you with a tough workout for both your upper and lower body. If you have a gym membership, check out the elliptical machine and test it at the lower settings, working your way up gradually. For those of you who have never used it, start off slow and low and work your way up. It can be a grueling and intense workout even for those used to performing hill circuits on their treadmill.

Strength Training

Today, we're going to work on our lower body and our abdominal muscles.

The muscle groups we are targeting specifically will be our abdominal, quadriceps, hamstrings and calf muscles. These are all located in the lower half of your body. Do not proceed without warming up through stretching and marching in place for 3 minutes.

Your routine should include:

• 7-7-7s
• Calf Raises
• Ball Squats

If you need to refresh yourself on how to do these, refer back to our Day 4 Program.

How are you feeling? What are your energy levels like? For your journaling today, finish the following sentence: Working out makes me feel...

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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