• In this program, we will continue with the 5 minute intervals.  You will have 3-5 minute intervals.  You will focus on good form, and take breaks as needed.  Like I mentioned in the other two programs, 5 seconds per rep.  
• 5 minutes:  legs, 5 minutes:  Pull Variations, 5 minutes: Push Variations
• I recommended doing this two to three days per week.  You could try four or five days a week.  If you are sleeping well every night, and eating well, then you will probably be fine.  If you are still new to integrating exercise into your lifestyle, I highly recommend three days per week.

Option A:  Monday, Friday

Option B:  Tuesday, Thursday

Option C;  Monday, Wednesday, Friday

Option D:  Tuesday, Thursday, Saturday

Option E:  Monday, Tuesday, Thursday, Friday

Option F:  Monday, Tuesday, Wednesday, Thursday, Friday

• Remember to maintain good form throughout the entire range of motion.  
• Pay attention to your body and rest as needed
• Challenge yourself safely.  We don’t know our limits until we break them, so keep that in mind.  Please balance this concept with smart training practices.  Challenging means maybe trying a harder variation, or extending the time under tension.  Challenging yourself never means compromising safety.  If you feel you are unable to continue and be safe then please stop.  Consult a physician as needed.  
• It is my hope by now that you are also growing stronger mentally.  Taking just a few moments to visualize your practice, and having a variety of motivational phrases to help stay grounded and motivated will help you mentally and emotionally as well as physically.  If you did not have the best day, then your workout can be a great opportunity to release the pain and negativity.  I release these negative feelings and energy.  These negative feelings are just energy.  As I move, I release them easily and comfortably.  My feelings are valid.  Now it is time to be in the present, and release all negative energy.