adds a strength routine to stimulate the muscles and provide an additional workout challenge.
You are now walking or performing your cardio routine 45 minutes per day and you are walking at a rate that gets your heart rate at 65% and preferably closer to 85% of its maximum. You are also performing your warm-up movements before each bout of exercise. During this stage we are going to add in a strength routine. Three days a week, decrease your walking to 30 minutes and spend the remainder of your workout doing strength training. You will want to perform 1 set of 12 repetitions for the following exercises at home. Your strength includes 6 simple exercises. Our goal here is to stimulate the muscles and challenge them within one set.