WORKOUTS
Strong and Lean 12-Week Workout: Week 5
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DAY 2: CARDIO TRAINING - TREADMILL PYRAMID JOG AND ROWING MACHINE ENDURANCE
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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 |
| Treadmill Pyramid Hill Jog | 20 Minutes | Set the treadmill speed at a medium pace for your fitness level at a level zero incline. Run your first minute at a zero-level incline, then add a single level of incline at the end of each minute, so that you are running at a level 9 incline at the end of minute 10. Then, keeping the same pace, lower the incline one level for each minute after that so that you end at a level zero incline. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
| Rowing Machine Endurance | 10 Minutes | Set the rowing machine to a level 5 difficulty. Try to finish 2200 to 2500 meters in 10 minutes. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
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