CARDIO
Workout Plan – Volume 2
Click the link for WORKOUT 2
1. C R O S S T R A I N E R
TASK
For 10 minutes maintain a speed of 100+ s/m
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Cycle forwards ensuring you use both hand and leg peddles
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Keep your feet flat on the foot plates throughout
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Maintain a straight back keeping your chin up
2. T R E A D M I LL
TASK
Complete 1 mile changing your speed and incline every 0.25 miles
- Jog or walk as appropriate to your required intensity and fitness levels
3. S T A I R M A S T E R
TASK
For 4 minutes, 8 minutes or 10 minutes.
Alternate between a single and double step
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Maintain a straight back with your head up and your eyes on the console
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Alternate steps, ensuring to stay in the top half of the StairMill
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Hold on to the handles for extra support if needed
5. R O W E R
TASK
Task – Select Workout – New Workout – Interval Time
- Interval 20 seconds / Rest 10 seconds
- Complete 8 Intervals
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Adjust the air flow control to your preference (4-8 recommended)
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On the forwards stroke, reach over your toes for full range of motion
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On the backwards stroke, avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
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Keep your back straight and lean back slightly
6. C U R V E D T R E A D M I L L
TASK
For 10 minutes alternate between a forward walk and a backward walk, changing every minute
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Maintain a consistent speed in the belt whilst you walk
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FORWARDS – Hold onto the top bar keeping your head down and straight arms
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BACKWARDS – Hold onto the side bars resting both of your forearms on the bars
8. U P R I G H T B I K E
TASK
Sprint for 1 minute and the rest for 30 seconds, repeat x5 aiming for the appropriate targets
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Adjust the seat position in accordance with your height. This should be roughly at your standing hip-height, so that your knees have a slight bend when your foot is 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
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CARDIO
Workout Plan – Volume 2
Day 2
Workout 2
9. C R O S S T R A I N E R
TASK
NO HANDS – using only your legs to pedal, alternate forward pedalling for 1 minute with backward pedalling for 1 minute.
Maintain 100+ s/m for 10 minutes
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Cycle forwards ensuring to use both hand and leg peddles
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Keep your feet flat on the foot plates throughout
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Maintain a straight back keeping your chin up
10. T R E A D M I L L
TASK
Select ‘WORKOUT’ and then the ‘BE FIT ROLLING HILLS’ programme continue non-stop for 10 minutes
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FIRST SET YOUR STARTING INCLINE
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Jog or walk as appropriate to your required intensity and fitness levels
11. S T A I R M A S T E R
TASK
Complete 1 minute at the required level.
Rest for 30 seconds and repeat x5
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Maintain a straight back with your head up and your eyes looking at the console
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Alternate steps, ensuring to stay in the top half of the StairMill
-
Hold on to the handles for extra support if needed
12. R O W E R
TASK
Complete 2000m as quickly as possible.
Select workout – new workout – Single Distance
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Adjust the air flow control to suit your preference (4-8 recommended)
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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 your back straight and lean back slightly
13. UPPER BODY ERGOMETER
TASK
For 6 minutes, maintain 70+ RPM alternating between forwards and backwards cycling every 1 minute
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Position the handles roughly at your shoulder height when seated
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Take a firm grip and adjust your seat so that your elbows don’t lock when cycling
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Maintain good seated posture with your abdominals braced
14. ASSAULT BIKE
TASK
For 6 minutes, maintain 70+ RPM alternating between forwards and backwards cycling every 1 minute
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Position the handles roughly at your shoulder height when seated
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Take a firm grip and adjust your seat so that your elbows don’t lock when cycling
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Maintain good seated posture with your abdominals braced
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, WHAT’S NEXT…