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1: CHANGE SOMETHING – your body has adapted to what you are doing. Change will force your body to respond. Increase weight on resistance exercises. Try a different exercise.

2: INCREASE PHYSICAL ACTIVITY – add another set. Add another cardio session. This is also a change, will force your body to adapt.

*** disclaimer ***
check with your physician before engaging in any type of high-intensity physical activity. especially this one.

we’ll use sprinting in this example.

Prior to the workout below, I do recommend 5 minutes at an easy pace on a bike as a warm up, followed by 30-35 seconds of stretches: calves, hamstrings, & quads.

Now it’s GO time.

Minutes 1 – 4
Jogging at 50% of Target Heart Rate or Level 5 of a rate of perceived exertion (scale of 1-10)

Minutes 5 – 8
20 second sprint, followed by 10 second rest (perform this 8x)

Minutes 9 – 12
Jogging at 50% of Target Heart Rate or Level 5 of a rate of perceived exertion

For you beginners, I’d recommend going 20 second sprint, 40 second rest, then set goals for yourself to get that rest time down to 10 minutes. Of course, this will extend your workout time, so plan accordingly!

Promise Yourself:

To be so strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something in them.

To look at the sunny side of everything and make your optimism come true.

To think only of the best, to work only for the best, and to expect only the best.

To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful countenance at all times and give every living creature you meet a smile.

To give so much time to the improvement of yourself that you have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the
presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud words, but in great deeds.

To live in the faith that the whole world is on your side as long as you are true to the best that is in you.

God, give us grace to accept with serenity
the things that cannot be changed,
Courage to change the things
which should be changed,
and the Wisdom to distinguish
the one from the other.

Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as a pathway to peace,
Taking, as Jesus did,
This sinful world as it is,
Not as I would have it,
Trusting that You will make all things right,
If I surrender to Your will,
So that I may be reasonably happy in this life,
And supremely happy with You forever in the next.

Amen.

aerobic conditioning (cardio): sustaining a target heart rate

resistance (strength training): challenging your body against the Earth’s natural force of gravity

flexibility (stretching): necessary to keep your muscles loose and allow for growth