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" Hi girls! It&amp;#039;s Natalie Yco from ExerciseTV here. Welcome to Week 3 of the 6-week Summer Makeover! I suffer from sport-induced asthma, but intense aerobics helped me get stronger. This week I will give you 4 aerobic activities, and I want to challenge you all to get a bit out of your comfort zone. Try to push yourselves a little bit harder so that you strengthen your cardio endurance, which will help you LOOK and FEEL great this summer! Your goal this week is to do the 4 of the &amp;quot;Summer Makeover&amp;quot; strength workouts and get some cardio in on 3 different days. Here are some ideas:  Get back on track! Find a nearby track and run, jog, or power walk (make sure to walk as fast as you can!) around the track one time. Next, run, jog, or power walk the bleachers. Keep going for 30 minutes!  Jump and Tunes! This is simply jumping rope to your favorite playlist. Jumping rope is an amazing way to get into shape, andhearing music you love gets you pumped up and makes you want to work harder! Choose at least 4 to 5 songs that you really like and challenge yourself to jump as long as you can to each one. Take a 1 minute break in between each song. If you feel tired or out of breath during a song, stop for a few seconds, catch your breath, grab a sip of water, and get right back to it!  Let&amp;#039;s go to the beach! Grab your best friend or your dog and go running along the shore. If you&amp;#039;re already a runner, I want you to run for 1 minute, then sprint for 10 seconds; repeat this 20-30 times. The sprints will help you get your entire body working, as well as improve your speed and endurance. If you aren&amp;#039;t used to running, jog for 1 minute and walk for 2. Repeat this series 7 times.  Go for a hike! It&amp;#039;s such a beautiful way to get exercise outdoors. Try to find a trail that is somewhat hilly so that you can work harder. When you get to a hill, try to power walk (again, walk as fast as you can) up the hill until you start to breathe harder, then slow your pace again. If this is too easy for you, try jogging or running uphill. Have fun challenging yourself to go farther, or bring a friend so that you can support each other.   Have fun this week ladies! It&amp;#039;s all about improving your endurance so you have an easier time with all of the summer activities coming your way. -Natalie "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/a4776/your-weekly-workout-summer-makeover/>