September Cardio

1 Sep

Monday: Sprints: Follow Format Below

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

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

Thursday: 3 -1 Mile Sprints, 5min walk between miles

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

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

 Repeat this format until you complete 24 TOTAL minutes.

 

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

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: