WORKOUTS

Strong and Lean 12-Week Workout: Week 4



DAY 4: CARDIO TRAINING - ROWING AND ELLIPTICAL MACHINE INTERVALS

CARDIO TRAINING
Exercise Time Overview
Rowing Machine Intervals 15 Minutes Set up a rowing machine screen so that it shows your meter count and your split time at /500m. Then alternate between two minutes medium rowing at 2:15 minutes / 500m and one minute sprint row at 1:55 / 500m. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of the rowing and elliptical interval training.
Elliptical Machine Intervals 15 Minutes Set the tension on elliptical machine to 70 percent and try to maintain a consistent, medium-speed pace as you alternate between two minutes at 85 percent incline and one minute at 65 percent incline. Do a total of 15 minutes. Adjust the tension and incline as needed, depending on your current cardio fitness level.
Untitled Document