2 days/week… preferably NOT on successive days

Day 1: Bench Press, lat pull-downs (seated, bar down in front of chin), dumbbell shoulder raises (bring a dumbbell up in front of you, arms extended), Inverted Butterflies (lying face-down on bench, hold dumbbells in each hand and raise them simultaneously outward—start with very low weight!), hanging leg raises (while hanging from pull-up bar, bring knees slowly up to chest.. try to remain in a stable position—no swinging)

Day 2: Dumbbell shoulder swing (arms simulate running form), Biceps Curls, Triceps extensions (on cable machine or with dumbbells), lunges on grass, Back Extensions, Crunches.

1. Use the appropriate weight. The appropriate weight is the amount that you could get 20 reps in before failure.
2. Once this weight is determined, start with 3 sets of 12 or two sets of fifteen.
3. Use steady, deliberate movements.. remember you are developing muscular endurance. You should be under control throughout.
4. Give yourself no more than 90 seconds between sets.. preferably 45-60 seconds.

*Be sure to run before lifting when the routine involves any leg work. You will risk injury if you lift legs and then run.