August 2014 Cardio

1 Aug

 

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Quarter Mile Sprint, 2min walk: as many as possible in 40min

Wednesday: Rowing Sprints: 5 @ 500m 2 min rest between, 12x Stair Run

Thursday: Stair Run To Top, 100 Jump Ropes: 10 Rounds

Friday: Heavy Jump Rope 30 skips 45sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

May 2014 Cardio

1 May

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Treadmill 8 incline 3 minutes @ 7mph, 2 minutes @ 3.6mph (10 rounds)

Wednesday: Rowing Sprints: 5 @ 500m 2 min rest between, 12x Stair Run

Thursday: Treadmill Incline Walk: 45min @ 6+ incline and 3.6+mph

Friday: Heavy Jump Rope 30 skips 45sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

*Adjust cardio program as necessary to your current fitness level.

April 2014 Cardio

1 Apr

Monday: Rowing Sprints: 8 @ 500m 2 min rest between, 10x Stair Run

Tuesday: Treadmill 8 incline 3 minutes @ 7mph, 2 minutes @ 3.6mph (10 rounds)

Wednesday: Rowing Sprints: 12 @ 250m 1 min rest between

Thursday: Treadmill Sprints: 10min @ 30sec on 30sec off, 10x Stair Run

Friday: Heavy Jump Rope 25 skips 30sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

*Adjust cardio program as necessary to meet your current fitness level.

March Cardio

2 Mar

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Stair Run: 30minutes (Actual Stairs, not a machine.)

Wednesday: Heavy Jump Rope 20 skips 30sec rest (20 rounds)

Thursday: Treadmill 6 incline 3 minutes @ 8mph, 2 minutes @ 3.6mph (10 rounds)

Friday: Rowing Sprints: 12 @ 500m 2 min rest between

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

February 2014 Cardio

1 Feb

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Heavy Jump Rope 20 skips 30sec rest (20 rounds)

                       Regular Jump Rope 100 skips (10 Rounds)

Wednesday: Sprints: Follow Format Below

Thursday: Treadmill High Incline Walk 40min 8.0 incline or higher (no holding on)

Friday: Stair Run: 30minutes (Actual Stairs, not a machine.)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

Sprint Format:

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

(24 min total)

 

January Cardio

8 Jan

Monday: Incline Walking: 45 min @ 3.6 mph+ incline of 8+ (with 20lb weight vest)

Tuesday: Stair Run: 20 minutes (Actual Stairs, not a machine.)

Wednesday: Rowing Sprints: 12 @ 250m 1 min rest between

Thursday: Stair Run: 30 minutes (Actual Stairs, not a machine.)

Friday: Rowing Sprints: 8 @ 500m 2 min rest between

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

 

December Cardio

4 Dec

Monday: 4 Rounds: 5 min run, 2.5 min side shuffle/side

Tuesday: Stair Run: 20 minutes with weight vest (Actual Stairs, not a machine.)

Wednesday: Incline Walking: 45 min @ 3.6 mph+ incline of 8+ (with 20lb weight vest)

Thursday: Stair Run: 30 minutes (Actual Stairs, not a machine.)

Friday: Rowing Sprints: 8 @ 500m 2 min rest between

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

 

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