1. CAREER Program

2.  Have you been following the same workout routine since the beginning of the program?  It is important to keep you work-outs interesting and challenging!

3.  Cross Training = exercise variety  30 minute workout incorporating: 10 minutes on the stationary bike 10 minutes on the treadmill 10 minutes on the eliptical

4.  Cross Training  Example of weekly cardio workouts: Running Spinning Swimming

5.  Cross Training Benefits  Utilize different muscles  Keeps the mind engaged on form

6.  Periodization = structured training in phases or intervals  The CAREER Program has been in place for a few months  Its time to switch it up!  Challenge your mind and body!

7.  Periodization  Add a few cardio classes

8.  Periodization  Try a pyramid workout Weight training regimen: Lateral raise-1x12, 1x10, 1x7, 1x5 (increasing the weight each time) Tricep kickback-1x12, 1x10, 1x7, 1x5 (increasing the weight each time)

9.  Periodization  Consider sessions with a personal trainer to create a new program

10.  Questions?