Well you have made it to Week 6. You have cardio, strength training, resistance training, circuit training, and yoga, Pilates plans. These are the tools to make your exercise tune up work so it’s time to put it all together. A mixture of exercise types is perfect for staying in shape as long as you include the right elements. Here is an example of how to put the pieces together using the 6-Week Exercise Tune Up. Use it to create your own weekly workout.

Cardio
You have three choices for cardio: Steady-State Walk; HIIT Walk; circuit training

Strength
Your choices are Strength Training; Resistance Training; Circuit Training; Pilates and yoga

Flexibility and Core strengthening
Your choices are Pilates and yoga; and the Abs and Core Exercises in the Exercise Encyclopedia

Monday
Cardio: HIIT walk (15 minutes)
Resistance Training: take several exercises from the workout for another 10 minutes
Core strengthening: choose a couple of exercises from the resources above

Tuesday
Strength Training: Use the Total-Body workout from Week 2 (20-25 minutes)
Flexibility: add a few yoga or Pilates poses from Week 5 (5-10 minutes)

Wednesday
Cardio and Strength: use the Circuit Training workout from Week 4 – repeat the circuit 1-3 times

Thursday
Cardio: Use the HIIT workout from Week 1 (15-20 minutes) stop here if you’re in a hurry, if not add a few core strengthening exercises from Pilates; Yoga – Week 5; or the Abs and Core Exercises in the Exercise Encyclopedia

Friday
Strength Training: Use the HIIT Strength Workout from Week 2 (15 minutes)
Flexibility: Pilates and yoga from week 5 workout (as much time as you want)

Okay, I know you understand the fun and versatility of combining workouts but let’s do one more week’s example. This week we will use the standard format of 3 days cardio and 2 days strength.

Monday
Cardio: Use the Steady-State Walk from Week 1

Tuesday
Strength: Use the Resistance Training Workout from Week 4
Add some extra core strengthening

Wednesday
Cardio and Strength: use the Circuit Training workout from Week 4 – repeat the circuit 1-3 times

Thursday
Flexibility and strength: Use the Yoga-Pilates workout from Week 5

Friday
Cardio: HIIT Walk from Week 1
Choose a couple resistance and core strengthening exercises if you have time

I’ve used a standard Monday-Friday week but if you like to exercise on the weekend then just mix it up. Don’t do two heavy strength days back to back. Also, do not do two HIIT workouts back to back. Your body needs time to rest and repair between these types of workouts.

Always check with a medical professional before trying these workouts or any exercise. Be healthy, be happy!

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