Physical Fitness & Weight Loss Challenge

Week # 13 - Increase Intensity

Welcome to week # 13!

The theme for week 13 is to increase your intensity.

Weekly Goals - Week # 13

Start by picking your reward for this week and writing it down on your scorecard.

Goal # 1 - Exercise Goals

Here are the exercise goals for week # 13 (EG13):

Advanced Track

Workout One

Days 1-6: 2 minutes warm-up + 9 minutes Level IV + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 7 resistance exercises + CD

Day 2, 4, 6: 2 minute warm-up + 9 minutes Level IV + CD

Workout Three

Days 1-6: 2 minutes warm-up + 9 minutes Level IV + CD

Moderate Track

Workout One

Days 1-6: 2 minutes warm-up + 6 minutes Level IV + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 6 resistance exercises + CD

Day 2, 4, 6: 2 minutes warm-up + 6 minutes Level IV + CD

Workout Three

Days 1-6: 2 minute warm-up + 6 minutes Level IV + CD

Easy Track

Workout One

Days 1-6: 4 minutes warm-up + 8 minutes Level III + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 4 resistance exercises + CD

Day 2, 4, 6: 4 minutes warm-up + 8 minutes Level III + CD

Workout Three

Days 1-6: 2 minute warm-up + 2 minutes Level III + CD

Day 7 is your rest day on all tracks.

Remember to check the box in your scorecard when you complete each day... and keep going strong!

Goal # 2 - Continue measuring your weight daily

Continue to weigh yourself every morning at the same time. You don't have to keep track, this is just something that you are going to monitor yourself.

P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.

This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.