Ramp Up Your Routine Workout: Weeks 5-8
Pages in this Story:
- You're Halfway There!
- 1. Forward Lunge with Twist
- 2. Reverse Drop Step
- 3. Inchworm
- 4. Knee-Lift Drill
- 5. Squat Push-Press with Medicine Ball
- 6. Standing Split-Handle Row
- 7. Romanian Deadlift
- 8. Alternating Dumbbell Bench Press
- 9. Reverse Flye
- 10. Stability-Ball Crunch
- Your Cardio Plan
Your Cardio Plan
Blast mega fat and develop serious stamina with this intensive cardio plan. Choose any aerobic activity (we've used a treadmill), following your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10.
Cardio Workout 2: Intervals- Warm up for 5 minutes at 3.5 mph (RPE 3-4).
- Sprint for 2 minutes (6.5-8.5 mph) or walk on an incline (4.0-4.5 mph; 5% incline) (RPE 7-8).
- Recover 2 minutes, 3.7-4.0 mph; 0% (RPE 4-5).
- Do 6 intervals total, sprinting for 2 minutes and recovering for 2 minutes
- Cool down for 5 minutes at 3.3 mph (RPE 3-4)
Total time: 34 minutes
Cardio Workout 3: Intervals- Warm up for 5 minutes at 3.5 mph (RPE 3-4).
- Sprint for 30 seconds (7-10 mph) or walk on an incline (4.0-4.5 mph; 10% incline) (RPE 8-9).
- Recover 1 minute, 3.7-4.0 mph; 0% (RPE 4-5).
- Do 8 to 10 intervals total, sprinting for 30 seconds and recovering for 1 minute.
- Cool down for 5 minutes at 3.3 mph (RPE 3-4).
Total time: 22 to 25 minutes
Originally published in FITNESS magazine, October 2006.
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