Tuesday's Workout

Now you might be sore from that long run yesterday, in the morning when you wake up, get a good stretch in to loosen up the muscles some and help the soreness. Today you should try pushing yourself a little harder because you will be doing a little more and weights are being introduced.

Begin with a fast paced walk to get your heart rate up for about 3-5 minutes, then stretch out those legs and also static stretches to stretch out your arms, shoulders, and back.

Weight Lifting: Chest, Back, Legs (3 sets of 8-12). Rest 2 minutes between exercises.
1. Dumbbell Bench Press
2. Leg Extensions
3. Pull-ups (1 Wide Arm, 1 Underhand, 1 Overhand)
4. Incline Dumbbell Pectoral Fly's
5. Squats
6. Seated Back Rows

Now for the hard part. Stair Master for 15 minutes on "Fat Burn level 10-15." Then Elliptical for 15 minutes on level 10-15 as well. Then finally, the stationary bike for 10 minutes on fat burn levels 8-12. After this you should be very sweaty, if not, then you were not working hard enough or taking very long breaks. Make sure to stretch really good after wards again, very important. 

Make sure you are consuming a higher protein in your diet, even consuming a protein shake after your workout within 20 minutes. It will help muscle recovery and muscle synthesis so you get stronger!