WORKOUTS
Strong and Lean 12-Week Workout: Week 12
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DAY 2: CARDIO TRAINING - ALTERNATING SPEED SPRINTS ON TREADMILL AND FULL RANGE OF MOTION ON ROWING MACHINE
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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 Speed Sprints on Treadmill and Full Range of Motion on Rowing Machine | 6 sets (time varies) | Begin running on a treadmill and increase the speed to a speed setting that is a sprint for you. Sprint 0.25 miles at that speed, and then switch to the rowing machine and do 500 meters of rowing at a medium pace as a recovery breather. As soon as you finish the rowing, switch back to the treadmill. Do a total of six sets of the alternating speed sprints and rowing machine. If you finish in under 30 minutes, move to the elliptical machine for a final warm down on medium speed and medium incline until you have done a total of 30 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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