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Get Hard Core: The Workout

Week 9

Be Strong
By Helen Olsson
posted: 10/11/2004

Mon:Core training: fitball side-ups (2 x 15); tug-of-war (30 sec.); arm explosions (feet grounded); bench lateral weight shift (1 x 10, low bench); drop jumps (low box); one-legged arm raises (1 x 5, 3 lbs.); ball toss (15, two-legged); fit-ball leg lifts (1 x 10, 2-sec. holds)

Tues:Strength maintenance: clock lunges (3 sets w/shoulder press); step-ups (weight bench, 3 x 60 sec.); leg press (3 x 60-sec.); ball press (3 sets); kneeling ball curls (3 sets); upside-down rows (3 sets, 1 foot on ground)

Wed:Core training: see Monday (week 9)

Thurs:Cardio maintenance: bike/hike/run steady 40—50 min. at PE 8 + 10 min. stretching

Fri:rest day

Sat:Core training: see Monday (week 9)

Sun:Cardio maintenance: bike/hike/run 10 min., steady pace at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8 + 10 min. stretching

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