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Intermediate 5K
Day 033 - New ST exercises
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE. 
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TODAY, DO 15-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. This month you'll change 2 of the exercises to keep improving your strength. You'll still be doing 2 sets, 15-30 repetitions of each exercise. Don't worry if you feel you're working harder than before. You're ready for the increased effort that some of these exercises will require. AB CRUNCHES (30): Lie on your back and place your feet on a bench or chair so that your legs are bent about 90 degrees, place your arms across your chest and slowly lift your head and upper back off the floor. Only lift up a few inches and slowly lower yourself back down. LEG RAISES (15): Lie on your back with your legs held straight up over your hips, knees slightly bent (you'll be in an L shape). Slowly lower your legs until you feel your back start to arch, then bring your legs back up. Breathe regularly. STEP-UPS (20): Use a platform about 12"-18" high (try a low bench or stair). Step up leading with your R leg, then back down, then step up with your L leg and back down. Do 20 with each leg, and make sure your hips, knees and feet stay aligned as you step. DIPS (20): Use two chairs placed slightly wider than shoulder width apart. Put your palms on the inside front edge of the chair seats, with your legs extended out in front of you. Start with your arms straight and, keeping your feet on the floor out in front of you, bend your elbows and drop your butt toward the floor. Go down until your elbows are bent about 90 degrees and press back up. PULL-UPS (15): Grasp a pull-up bar with a slightly wider than shoulder width grip and pull yourself up so that your chin crosses above the bar. To make these easier, use a chair for your feet or place the bar so that you can just reach it from a sitting position on the floor (legs extended out in front of you) and pull up from that position. Still too difficult? Try pulling yourself up as far as possible and attempt to hold that position for 20 seconds.
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