Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio
Pages in this Story:
- Recipe for Success
- Interval Training & Metabolic Base Training
- Your Day-by-Day Workout Guide
Your Day-by-Day Workout Guide
Our detailed Daily Workout Plan, below, takes you through each of your given strength and cardio workouts. On your strength days (three a week), you'll vary the number of sets and reps while choosing between exercise options A and B. (Note: You'll always do 12 to 15 reps of the ab moves.) For the cardio days (also three days a week), you'll change the length and/or type of workout. If you're short on time, double up your strength and cardio and take an extra rest day or optional light aerobic day.
| Week 1 | Move |
| Day 1 | Strength Option A: Do 1 set, 12 to 15 reps (endurance) |
| Day 2 | Cardio Workout 1: 30 minutes (tempo training) |
| Day 3 | Strength Option A: Do 1 set, 8 to 10 reps (power) Perform each move with a more dynamic burst of energy. |
| Day 4 | Cardio Workout 2: 32 minutes (interval training) |
| Day 5 | Cardio Workout 2: 32 minutes (interval training) |
| Day 6 | Cardio Workout 3: 40 minutes (metabolic base training) |
| Day 7 | Off or optional light aerobic activity (30 minutes) |
Average Weekly Total Calories Burned: 1,272 (Week 1)
| Week 2 | Move |
| Day 8 | Strength Option B: Do 2 sets, 12 to 15 reps (endurance) |
| Day 9 | Cardio Workout 1: 35 minutes (tempo training) |
| Day 10 | Strength Option B: Do 2 sets, 8 to 10 reps (power) |
| Day 11 | Cardio Workout 2: 38 minutes (interval training) |
| Day 12 | Strength Option B: Do 2 sets, 5 or 6 reps (build muscle) |
| Day 13 | Cardio Workout 3: 45 minutes (metabolic base training) |
| Day 14 | Off or optional light aerobic activity (35 minutes) |
Average Weekly Total Calories Burned: 1,707 (Week 2)
| Week 3 | Move |
| Day 15 | Strength Option A: Do 3 sets, 12 to 15 reps (endurance) |
| Day 16 | Cardio Workout 1: 40 minutes (tempo training) |
| Day 17 | Strength Option A: Do 3 sets, 8 to 10 reps (power) |
| Day 18 | Cardio Workout 2: 44 minutes (interval training) |
| Day 19 | Strength Option A: Do 3 sets, 5 or 6 reps (build muscle) |
| Day 20 | Cardio Workout 3: 50 minutes (metabolic base training) |
| Day 21 | Off or optional light aerobic activity on any mode (40 to 45 minutes) |
Average Weekly Total Calories Burned: 2,174 (Week 3)
| Week 4* | Move |
| Day 22 | Strength Option B: Do 3 sets, 5 or 6 reps (build muscle) |
| Day 23 | Cardio Workout 3: 60 minutes (metabolic base training) |
| Day 24 | Strength Option B: Do 3 sets, 8 to 10 reps (power) |
| Day 25 | Cardio Workout 2:50 minutes (interval training) |
| Day 26 | Strength Option B: Do 3 sets, 12 to 15 reps (endurance) |
| Day 27 | Cardio Workout 1: 45 minutes (tempo training) |
| Day 28 | Off or optional light activity on any mode (45 to 55 minutes) |
Originally published in Fitness magazine, November 2005
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