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)

 

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: