The wedding workout is designed with customization in mind. These options help you to get the results that you want. You're not meant to do all the exercises described above. You're meant to pick and choose and design the workout program that focuses on the targeted areas that you want to improve. You can always fall back on the basic conditioning program if you feel that you're not ready to do more work, or you simply don't have time to step up your program.

To give you an idea of how these intermediate workouts fit together into a weekly program, Table 15-7 shows a sample schedule.

Table 15-7: Sample Intermediate Workout Weekly Schedule

This sample weekly schedule is based on the assumption that you want to increase your muscular training. If your focus is on aerobic training, follow the sample walking program (see Table 15-3) and add in total body conditioning on two or three days a week. Stick with whatever emphasis you choose for at least six to eight weeks to get results from that stage of your program. After two months, either change your emphasis, or for additional variety and fine tuning, see Chapter 16.