Week One: Warm up 6 min, Jog 30 seconds, walk 90 seconds (9 cycles), Cool down 6 minutes

Week Two: Warm up 5 min, Jog 60 seconds, walk 90 seconds (8 cycles), Cool down 5 minutes

Week Three: Warm up 5 min, Jog 90 seconds, walk 2 minutes (6 cycles), Cool down 5 minutes

Week Four: Warm up 5 min, Jog 3 minutes, Walk 3 minutes (4 cycles), Cool down 5 minutes

Week Five: Warm up 5 min, Jog 5 minutes, walk 2 minutes (3 cycles), Cool down 5 minutes

Week Six: Warm up 5 min, Jog 8 minutes, walk 2 minutes (2 cycles), Cool down 5 minutes

Week Seven: Warm up 5 min, Jog 10 minutes, walk 2 minutes, Jog 8 minutes, Cool down 5 minutes

Week Eight: Warm up 5 min, Jog working up to 20 minutes, Cool down 5 minutes

Final Week: Try to do as much of the 30 minutes jogging as you can.  Congratulations!  You Did It!

'Y,' 'T,' 'W,' and 'L,' your back into shape. This will help you prevent those aches and pains in the neck and upper back region that often come with the first long rides of spring. It's also a great way to get the back stretching and moving before a weight workout.

Here is how it works:
Lie on a stability ball with the ball under your stomach.
First make a 'Y' with your arms out in front of you with your head down, like a superman position. Keep your thumbs up and head down. Let your body fold over the ball then lift back up to a level position (careful not to hyperextend your back). Do this 5 times, or more if you think you can handle it.

'T' - Palms flat now and out to your sides, again fold over the ball and lift back up, doing the same number of reps you did on the 'Y.' Keep your head looking down.

'W' - Place your arms at angles next to your head in the shape of a 'W' and do the same number of reps you did on the other two with the palms flat and head looking down. By now your back muscles should be on fire and you should be loving/hating me.

'L' - Finish with your arms close to your sides, elbows at as much of a 90 degree angle as you can create and do the same number of reps as before, again with palms flat and head looking down.

Try to do three sets, working your way up to being able to handle 15 reps of each type. It's important to work the exercises in the order I described them, to get the best benefits.

Contact Lya at lwodraska@sltrib.com

The shoulder joint is a mobile, yet fragile joint that relies on the strength of the surrounding muscles to provide stability, If you want to strengthen your shoulders, prevent shoulder injuries, and get "summer arms", then these 5 exercise are for you. All of these shoulder exercises can be done with light to medium hand weights. Stand with your feet hip width apart. Soften (don't lock) your knees and draw your lower abdomen in. Perform each exercise 12 to 15 times. As you get stronger you can add one or two more sets of each exercise.

1. Front Raise: Slowly raise both dumbbells with straight arms, stopping when they are parallel with your shoulders. Lower the weight even more slowly than you lifted it up.

2. Upright Row: Raise both dumbbells toward your chin, coming straight up the front of your body. Stop when the weights are level with your chest. The elbows will be slightly higher than the hands. Lower slowly.

3. Lateral Raise: Start with dumbbells together in front of the body, knuckles touching. Raise the arms out to the side of your body. Bent elbows are easier than straight arms. Return to starting position and repeat.

4. Rear Deltoid Pressback: With straight arms, hold the weights slightly behind the body. Keeping the arms straight, press both arms backward until you feel the work in the back of your shoulder. Return to starting position and repeat.

5. Bent Over Lateral Raise: Same as exercise number 3, but bent forward from the hips. Make sure to hold your abs in tightly to support your lower back, and keep your knees bent. When raising the arms out to the side, turn your thumbs toward the floor and your pinky fingers to the ceiling to get an added "bonus".

 1. Side Lunge-Start with your weight on your left foot, and the ball of your right foot on a paper plate.  Slowly glide your right foot directly to the side, making sure to keep your left knee just above, or slightly behind the left toes.  Return to neutral and repeat.  After 15 repetitions, switch sides.  For variety, slide the plate behind or in front of the standing leg.  This will engage the inner thigh muscles.

 2. Back Lunge-Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat.  After 15 repetitions, switch sides.  For variety, add a lateral raise with light dumbells in the hands.

3. Lunge Twist- Begin with the same movement as the previous exercise.  As you reach the lunge position, hold, and rotate your torso toward the outside of the front hip (if your left leg is front, rotate to the left).  Then, rotate back to the front and return to the starting position.  After 15 repetitions, switch sides.

4. Push Ups- Begin facedown on the floor with hands next to shoulders, elbows bent to 90 degrees, paper plates under each hand.  On your knees or toes, straighten elbows and push torso up, abs tight, body in a straight line from crown of head to knees or toes.  At the top of the movement, squeeze the chest and slide both hands in (on the paper plates) until they touch directly under your chest.  Slide them back out, and lower into pushup (elbows bent at 90 degrees).  Do 15 repetitions.

5. Hamstring Curls- From a seated position, place the right heel on a paper plate.  Sitting tall with your core engaged, slide that heel out and in, squeezing the hamstring to create maximum resistance.  Do 15 repetitions and then switch sides.

6. Seated Side Lat Pull-  From a seated position, bring feet to the left side of your legs (like a mermaid).  Place the right hand on a plate, and slide the hand out and back in.  Try to engage and use the big "lat" muscles in the back.  Use your left hand for balance or gentle support if necessary.  Do 15 repetitions and switch sides.

7.  Lateral Flexion- Sit cross legged and place your right hand on a plate.  Extend your left arm up by your left ear.  Slowly slide your right hand out to the side, bending at the waist and very slightly curving forward to feel the crunch in your waist and obliques.  Reach up and over with the extended arm to create added stretch.  After 15 repetitions, switch sides.

8. Abdominal Curls-  Lie on your back, with both heels on a paper plate.  With your fingertips lightly touching the back of your head, crunch up as you squeeze your heels closer to your butt.  Lower back to the starting position. Do 15 repetitions.

9. Leg Cross Through-Now comes the hard work! Begin in a push up position with a paper plate under one foot.  Slide that foot in and under the body, letting it come out the other side.  Do as many as you can, working up to 15 on each side.  This one is tough, so for beginners, just work on holding the push up position for 30 seconds to one minute.  When you have mastered that, start to use the paper plate.

10. Pike Tucks for Core- Begin in a push up position, this time with both feet on a plate.  Glide your feet toward your hands using the muscles of the core to tuck into a pike position.  You can bend your knees or for a more advanced option, pull straight legs in, lifting your hips as you come in.  Do as many as you can, working up to 15 repetitions. 

 1. Upright Row (for shoulders) Stand with both feet in the band.  Pull up on the handles with both hands to chest level.  Elbows will be slightly higher than the elbows.  Lower slowly, and repeat.

2. Bicep Curls- Stand with both feet in the band.  With elbows close to the waist, and palms up, bend the elbows and curl the handles up roward your shoulders.  Lower and repeat.

3. Squats- Stand with both feet in the band, hip distance apart.  Pull handles to shoulders and hold them there.  The, squat as if you were sitting in a chair.  Make sure the knees stay behind the toes, so you can see your toes the whole time.  Return to an upright position and repeat.

4.  Lunges- Place the band securely under one foot.  This will be your working, or front leg.  Step back with the free foot, coming on to the ball of that foot.  Lower your weight straight down, reaching the back knee toward the floor.  The front knee stays behind the toes, the spine stays in a straight line.  Return back upright and repeat.

5.  Chest Press- Hook the band to something secure, like a pillar or a heavy piece of furniture.  Stand with the feet hip distance apart, or staggered, and face away from where the band is anchored.  Holding the handles, palms down at chest height, push away from you, as if you were doing a push up or a bench press.  Return to bent elbows and repeat.

6. Triceps Press- Stand on the band with the right foot, the handle outside the foot.  Hold the band in the right hand, and extend the band overhead, so it is coming straight up the back of the body.   Hold the handle overhead, reach up and secure the elbow with the left hand so the right arm stays close to the head.  Bend the right elbow and extend the arm straight up, feeling the triceps work.

7. Seated Row- Sit with legs extended straight out in front of you.  Hook the band around the bottoms of the feet and double up the handles around your hands, giving you the right amount of resistance.  Sit with a tall spine, and "row" the elbows in toward the body.  Squeeze between the shoulder blades, then release and return to starting position.  Repeat 15 times.