WORKOUTS
Strong and Lean 12-Week Workout: Week 2
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DAY 4: CARDIO TRAINING - ROWING AND ELLIPTICAL MACHINE INTERVALS
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
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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