WORKOUTS
Strong and Lean 12-Week Workout: Week 7
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DAY 4: CARDIO TRAINING - BIKING/STAIRMASTER ALTERNATE SPRINTS
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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 |
| Biking/Stairmaster Alternating Sprints | 30 Minutes | For the first five minutes, using either the indoor bike trainer or spin bike, alternate between one minute standing up on your bike and sprinting as fast as you can maintain and one minute seated at a steady 60- to 70-percent capacity speed. After you have biked for five minutes, move immediately to the Stairmaster machine, set the level to a medium level for your fitness level and abilities, and walk up two steps at a time as quickly as you can for five minutes. Without resting in between, repeat the alternating bike and Stairmaster workouts described above two more times, for a total of three sets of each. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
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