WORKOUTS
Strong and Lean 12-Week Workout: Week 1
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DAY 4: CARDIO TRAINING - ROWING AND ELLIPTICAL MACHINE INTERVALS
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
New! View Other Members Who Are Tracking Their Workout Progress
Strong and Lean Workout Participants Forum
Workout Program Overview
Frequently Asked Questions
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
| CARDIO TRAINING | ||
| Exercise | Time | Overview |
| Rowing Machine Intervals | 15 Minutes | Set up a rowing machine screen so that it shows your meter count and your split time at /500m. Then alternate between two minutes medium rowing at 2:20 minutes / 500m and one minute sprint row at 2:00 / 500m. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of the rowing and elliptical interval training. |
| Elliptical Machine Intervals | 15 Minutes | Set your incline at 75 percent and your tension at 60 percent on a standard elliptical machine. Alternate between two minutes at medium speed and one minute at full sprint speed. |
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