How is everyone doing on the weights workout twice a week? This is the strength training workout I have on the side of the blog. You should be working on getting to 3 sets of 10 reps of each lift. If you can only lift 3-5 lbs that is good for now. Remember the link is on the right side of the blog. Try to keep the rest time between each lift to 60 seconds to help keep your heart rate up and burn more calories.
Exercise 1: Bench press
Exercise 2: Squat
Exercise 3: Dumbbell clean and press
Exercise 4: Bicep curl
Exercise 5: Lunges
Exercise 6: Lateral raise
Exercise 7: Barbell row
Exercise 8: Medicine ball abdominal crunches (can do without ball)
It starts at the bottom of page 28
http://www.building-muscle101.com/support-files/getting-rid-of-fat-free.pdf
