CARDIO

Workout Plan – Volume 1

Click the link for  DAY 2 – WORKOUT 2

Day 1

Workout 1

Before you start find out  HOW THIS PLAN WORKS

1. C R O S S   T R A I N E R

TASK

Select Quick Start. For 10 minutes maintain your chosen speed increasing the resistance level +1 every minute.

BEGINNERS – 50+ RPM

INTERMEDIATE – 60+ RPM

ADVANCED – 70+ RPM

  • Cycle forwards ensuring you use both arms and leg peddles
  • Keep your balld of your feet on the foot plates throughout
  • Maintain a straight back keeping your chin up

2. T R E A D M I L L 

TASK

Select Quick Start. Complete 1 mile (1.6km) as quickly as possible. Set the belt incline to 1.0.

Record you time taken to complete the above distance.

  • Jog or walk as appropriate to your required intensity and fitness level

3. S T A I R M A S T E R

TASK

Complete 3 intervals with an alternating “single step” with a speed and rest time appropriate to your required intensity:

BEGINNERS

Speed 3 – 5 / 1 min work / 1 min rest

INTERMEDIATE

Speed 6 – 9 / 2 min work / 1 min rest 

ADVANCED

Speed 10+ / 3 mins work / 30s rest 

  • Maintain a straight back with your head up and your eyes looking over the console

  • Alternate steps, ensuring to stay in the top half of the StairMaster

  • Hold on to the handles for extra support and safety if needed

4. R E C U M B E N T  B I K E

TASK

Select Quick Start. For 10 minutes maintain your chosen speed on a resistance level 10

BEGINNERS – 60+ RPM

INTERMEDIATE – 75+ RPM

ADVANCED – 85+ RPM

  • Adjust the seat position so that your knees have a slight bend even when fully extended

  • Ensure that your lower back is supported by the seat throughout

5. R O W E R

TASK

Complete 500m as quickly as possible x3

Rest in between for 30 seconds

  • Adjust the air flow control to suit your preference (4-8 recommended)

  • On the forwards stroke, reach over the toes for full range of motion

  • On the backwards stroke, avoid locking out the knees as you straighten your legs and pull the bar all the way into the body

  • Keep the back straight and lean back slightly

6. U P R I G H T   B I K E

TASK

Complete 1 mile (1.6km) as quickly as possible x3 at resistance level 5 – 10 to suit personal preference.

BEGINNERS

Target = Under 4:30 / Take 90s rest then repeat x 3

INTERMEDIATE

Target = Under 4:00 / Take 60s rest then repeat x 3

ADVANCED

Target = Under 3:00 / Take 30s rest then repeat x 3

  • Adjust the seat position in accordance with your height – this should be roughly at your standing hip-height so that knees have a slight bend at the bottom of your pedal stroke

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

CARDIO

Workout Plan – Volume 1

Day 2

Workout 2

7. C R O S S  T R A I N E R

TASK

Select Quickstart and preset for 10 minutes. Aternate between forwards and backwards pedaling every 2 minutes

BEGINNERS

Level 2 / Speed 55+ RPM

INTERMEDIATE

Level 4 / Speed 65+ RPM

ADVANCED

Level 6 / Speed 75+ RPM

  • Aternate Cycling forwards and backwards ensuring to use both arms and legs to drive the peddles
  • Keep the ball of your foot on the foot plates throughout
  • Maintain a straight back keeping your chin up

8. T R E A D M I L L

 TASK

Complete 10 minutes walking, jogging or running. Progressively increasing your incline:

BEGINNERS

Incline +2 every 2 mins / Speed = brisk walk

INTERMEDIATE

Incline +3 every 2 mins / Speed = brisk walk or jog

ADVANCED

Incline +5 every 2:30 mins / Speed = jog or run

  • Walk, jog or run as appropriate to your required intensity and fitness levels

9. S T A I R M A S T E R

TASK

Complete the following floors target challenge 

Perform 3 sets with 1 minute rest between attempts

BEGINNERS

3 Floors in 1 minute

INTERMEDIATE

5 Floors in 1 minute

ADVANCED

7 Floors in 1 minute

  • Maintain a straight back with your head up and your eyes looking over the console
  • Alternate steps, ensuring to stay in the top half of the StairMill
  • Hold on to the handles for extra support and safety if needed

10. R E C U M B E N T  B I K E

TASK

Select Profile Cross Country Duration 10 minutes

Complete this profile mainining the following speed on the bike

BEGINNERS

Speed = 50+ RPM

INTERMEDIATE

Speed = 65+ RPM

ADVANCED

Speed = 75+ RPM

  • Adjust your seat position so that your knee holds a slight bend even when fully extended

  • Ensure that your lower back is supported by the seat throughout

11. R O W E R

TASK

Complete 1000m as quickly as possible 

Rest for 1 minute and repeat x2

To programme:  Select Workout – New Workout – Single Distance – 1000m

RECORD YOUR FINISH TIMES

  • Adjust the air flow control to suit your preference (4-8 recommended)

  • On the forwards stroke, reach over the toes for full range of motion

  • On the backwards stroke, avoid locking out the knees as you straighten your legs and pull the bar all the way into the body

  • Keep the back straight and lean back slightly

12. U P R I G H T  B I K E

TASK

Complete 1 mile (1.6km) as quickly as possible

BEGINNER = Level 1 – 5

INTERMEDIATE = Level 5 – 10

ADVANCED = Level 10+

RECORD YOUR FINISH TIME

  • Adjust the seat position in accordance with your height – this should be roughly at your standing hip-height so that knees have a slight bend at the bottom of your pedal stroke

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

Well Done!

Now that you’ve finished, check out

CARDIO WORKOUT PLAN 2

or any of my other

ONLINE EXERCISE PLANS