To effectively build muscle and lose fat, it’s a good idea to change up your strength training workouts frequently. We’ve been at this for a few weeks now so we’re going to change it up a bit. We are going to lower the number of sets of each exercise, but try to use heaviest weights you can handle and still retain good form. Your weight should be light enough that you can complete the repetitions, but heavy enough that it is very difficult by the time you get to the last one.

15 Squats
Here’s how to do them: http://www.youtube.com/watch?v=1xMaFs0L3ao
(If you don’t have access to a barbell, here is how to do them with dumbbells: http://www.youtube.com/watch?v=j9O7EOXVIKY

15 Push ups
Any kind are fine.

15 Seated Rows
Here’s how to do them: http://www.youtube.com/watch?v=uTmKctFo3M0
(If you don’t have access to the weight machines, here is how to do them with dumbbells: http://www.youtube.com/watch?v=ThCZRHtE73E

15 Step Ups
Here’s how to do them: http://www.youtube.com/watch?v=dQqApCGd5Ss
(If you don’t have access to a step, you can do this exercise on your stairs).

Repeat for a total of 2-3 sets.

Short Cardio: Today is also a short cardio day. Any kind is fine (jogging, power-walking, biking, jumping rope, swimming, etc). Try to do something to get your heart-rate elevated for at least 15 minutes. If you can go longer, even better!

Recommendations:
30 Minute Interval Training by CafeMom: http://www.youtube.com/watch?v=vwXzXpmwFG4
35 Minute Jillian Michaels Six Week 6-pack: http://www.youtube.com/watch?v=ZJ8Zdj0OPMI
20 Minute Latin-Dance Aerobics: http://www.youtube.com/watch?v=c4eIDxmVmCw

Let us know if you are in, and come back at the end of the day and let us know what you’ve done.