Just as I promised, I am giving you a cardio program you can work into your training through the 12-week workshop. You can put it in whenever you do a 30-45 min. session. I love these types of routines and if you like it I have lots of them in the Work Your Butt Off book. Just FYI – the book has programs from beginner to advanced.
Here you go! You can use this on any piece of your favorite cardio equipment. The way I do these kinds of routines on machines that “restart” after a minute of being off of them is I use the Quick Start button each time. Just get the machine going and set your own watch for 30 min. to watch the time.
After your first round on the machine you should know what resistance/speed you need to keep a good pace of recovery work.
You need:
2 dumbbells – about 8-20lbs depending on your strength level
Choose your machine. Set the time for 30-45 minutes. Your recovery time is on the machine and you want to work between 65-75% of your HRM. That’s breathing good but able to talk.
3 min. of steady pace jogging, walking, biking, etc.
Off the machine to do the following exercises - all three - back-to-back:
- 10 total Pikes to Plank Ups (abs, shoulders, chest, arms, glutes)
- 10 total Rock Climbers or Mtn Climbers (cardio, legs)
- 10-20 total X Presses (shoulders, legs, back)
Once you finish all three, back on the machine for three minutes and repeat.
After you finish your time., cool down for 5 min. with some stretches. The website I pointed you to is FULL of great moves you can work into cardio. I love her stuff and use it a lot with my girls materials and my own training. Feel free to find other exercises you like and rotate them in and out of this structure.
