Day 3

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Endurance

Cardio Focus: Endurance

Endurance workouts are different from the Interval Workout you did on Day 1. While the interval workout is designed to cycle between low and high intensity, endurance workouts are focused on keeping a steady pace for a longer period of time.

Option 1: Try this endurance workout

Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.

Strength and Flexibility Focus: Flexibility

After you cool down, try these stretches to work on lower body flexibility or try these Flexibility drills.

Nutrition Focus: Activity Calculator

You know your BMR--today you'll find out how many calories you're burning each day with your new exercise program and the daily activities you perform such as sitting, standing, watching TV, etc.

Once you have that number, add it to your BMR to find out Total Calories you need each day. Calorie Calculator.

Motivation

You have to remember that motivating yourself is something you have to work at every day. If you're waiting for motivation to appear, you'll be waiting a long, long time. You have to find some reason to get moving every day. Write this quote on a post-it and stick it on your computer to remind you:

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Zig Ziglar