Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: decline bar bench press, biceps dumbbell hammer curls, abs. SERIES 2: incline dumbbell flys, incline biceps curls, decline abs. Stretch 5 minutes.

Stretch at the end of both cardiovascular and strength training workouts to prevent injury.

Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps kickbacks, ab crunches, triceps dips. SERIES 2: flat bench dumbbell flys, push-ups, decline abs. SERIES 3: oblique crunches on ball or floor, lower back extensions. Stretch 5 minutes.

Keep the wrists straight, knees slightly bent, and pelvis tilted slightly forward while strength training.

Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps hammer extensions, triceps pressdowns, ab crunches. SERIES 2: preacher curls with straight bar, biceps concentration curls, oblique crunches. SERIES 3: reclining ab curls, decline bench crunches. Stretch 5 minutes.

Making small changes to your cardiovascular and strength training programs will help you maintain motivation and will insure continued progression.

Have fun with it. Find activities that you love doing, and the workouts will take care of themselves.