Cardio Training Spend at least 30 minutes on a treadmill or an exercise bike. To maximize his bike time, Schueren attaches an elastic exercise band to the handlebars and does front and lateral shoulder raises while he pedals.

Single-Leg Mini-Squats Place one foot on a phone book with the other foot in the air. Keeping your midsection rigid, squat down until your free foot touches the ground. Or try a toe raise mini-squat: starting upright, rise up onto your toes, then bend your knees about 30 degrees. Return to an upright position, remaining on your toes the whole time.

Cardio Frequency: 30 minutes, 3 times a week (far left)
Single-leg Squats Frequency: 3 sets of 10, 3 times a week