WORKOUTS

Strong and Lean 12-Week Workout: Week 11



DAY 2: CARDIO TRAINING - ALTERNATING SPEED SPRINTS ON TREADMILL AND FULL RANGE OF MOTION ON ROWING MACHINE

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.