WEEK 4 – Get it Here by “Right-Clicking and Save” : Week 4 Podcast

• Intro: Are you ready to take it to the next level? The tip for this week is eat lot of fruits and veggies and drink at least 6 cups a water each day, your body will thank you.   This is week four and we will be further extending our running times. This week will push us into 5 minute runs, but “Have No Fear!” you are more than prepared by the work you did last week.

• The Routine: We’ll start with a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We’ll finish up with a 5 minute cool down.

• The Playlist: Yeah! – Usher , B.O.B. – Outkast , Tambourine – Eve , All The Above -Maino Ft. T-Pain 4 Minutes – Madonna (Ft. Justin Timberlake), La La – Ashlee Simpson, Here It Goes Again – Ok Go , Control Myself – LL Cool J Ft. J-Lo, Crazy – Gnarles Barkley

ROCK PODCAST

Get it here by “Right-clicking and Save”: Week 4 Let’s Dance

Couch to 5K Week 4 Music Playlist (Rock - Let's Dance)

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