WORKOUTS
Strong and Lean 12-Week Workout: Week 9
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DAY 2: CARDIO TRAINING - ALTERNATING ROWING MACHINE SPRINTS AND TREADMILL HILL WALKS
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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 |
| Alternating Rowing Machine Sprints and Treadmill Hill Walks | 6 sets (time varies) | Set the rowing machine to level 8 and row 300 meters at a full-out sprint. As soon as you finish the sprint, get on a treadmill, set the incline to a medium level (about 50 percent of what the machine will allow) and the speed to a moderate walking speed (between 3.5 and 4.5 mph), and walk for five minutes. Repeat the alternating rowing machine sprints and treadmill hill walks for a total of six sets. |
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