WORKOUTS
Strong and Lean 12-Week Workout: Week 7
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DAY 2: CARDIO TRAINING - ROWING MACHINE ENDURANCE AND TREADMILL PYRAMID
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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 Endurance | 20 Minutes | Set the rowing machine to a level 7 difficulty. Try to finish 4400 to 5000 meters in 20 minutes. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
| Treadmill Pyramid Speed Hill | 10 Minutes | Set the treadmill incline at a medium incline level and the speed at a medium speed level for your fitness and skill level. For every minute you run for the first five minutes, add 0.5 mph to your speed, so that at the fifth minute you are running as fast as possible at a medium incline. Then, keeping the same incline, lower the speed by 0.5 mph for each minute for the last five 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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