RUN OR CROSS-TRAIN FOR 30 MINUTES AND LIFT WEIGHTS: At this point in your 7K training, start emphasizing the upper body more than the lower body in your weight-lifting workouts. In other words, do more upper-body exercises than lower-body exercises. Perform 2 sets of 10 repetitions of fairly heavy weights for each muscle group. Remember to consult with your gym staff or a qualified personal trainer if you're not familiar with weight-lifting techniques and routines.
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