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Intermediate 5K
Day 057 - New strength exercises, Add stretches
15 minute strength training routine at a level 1 intensity. Level 1 intensity = 60-70% max. HR. 15 minute stretching routine. PRINT THIS WORKOUT FOR FUTURE REFERENCE. 
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PRINT THIS PAGE TO REFER TO THROUGHOUT THIS MONTH. TODAY, DO A 20-MINUTE STRENGTH TRAINING ROUTINE AT LEVEL 1 INTENSITY. This month you'll still be doing 2 sets, with 20-40 repetitions of each exercise. You can still do this routine at home, or in a club or recreation center if you prefer. You'll need a set of dumbbells, preferably a 5, 10 and 15 lb. set, which you can get at most sporting goods stores. As with any new routine, take your time, do the new movements slowly and with good form. AB CRUNCHES (40): Same as before. LEG RAISES (20): Same way you've been doing them. STEP-UPS w/ DUMBELLS (20): Hold a 10lb. dumbbell in each hand. Use a platform about 12"-18" high that you can step on to (a bench, chair or stair works fine). Step up leading with your R leg, then step back down still leading with the R. Repeat 20 times with each leg. Make sure your hips, knees and feet stay aligned as you step up (don't let your knees come in as you step up). DUMBELL FLYS (20): Lie on your back on a bench, hold your hands, with 5lb. dumbbells, straight out over your chest, elbows slightly bent. Move your arms in an arc away from your chest out toward your sides. Continue the arc until your hands are at chest level. Return to the starting position. DUMBELL BENT OVER ROWS (20): Bend over at the waist, and rest one hand on a chair or bench for support. Hold a 10-15lb. dumbbell in the other hand and let it hang toward the floor. Pull the dumbbell toward the same shoulder, keeping your elbow out away from your side. Return to the starting position slowly. Switch hands and repeat. TRICEP EXTENSIONS (20): Stand upright with a 5-10lb. dumbbell in one hand. Hold the dumbbell just above your shoulder with your elbow pointing straight out in front of you. Keeping your elbow in the same place, extend your arm and raise the dumbbell straight up. Switch hands and repeat. TODAY, ALSO STRETCH FOR 15 MINUTES.
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